We get quite a few questions about Omega 3 during pregnancy. Many of these questions revolve around the safety and benefits to the unborn child. In this article, we discuss Omega 3 during pregnancy: what you need to know.
Getting the right nutrients in the right dosage is something that many expectant mothers value highly. One important nutrient is Omega 3 DHA. During fetal development, Omega 3 DHA accumulates in specific tissues where it is needed at birth, i.e., the brain, eyes and liver. Once the little one is born, DHA remains important for a healthy immune system and good healthy vision.
Omega 3 DHA is found in certain foods, such as oily fish, but many people may not get the proper amounts, especially during pregnancy. For this reason, doctors often recommend that women take an Omega 3 DHA supplement before, during and after pregnancy.
A nice touch is that Omega 3 DHA is not only good and beneficial for the baby, but also for mom! Research shows that Omega 3 DHA can help improve depressed moods and/or depression in the perinatal period (late pregnancy to early postpartum).
Why is Omega 3 important during pregnancy?
DHA is an omega-3 fatty acid that plays an important role in the human body. To be specific, your brain, eyes and skin need proper levels of DHA for optimal health.
Unfortunately, your body cannot make DHA in large amounts, so dietary sources or supplements are often recommended during pregnancy.
Research shows that DHA during pregnancy helps with the following for a growing baby:
- brain development
- development of the eyes
- development of the nervous system
Adequate intake of DHA may also help with:
- prevent early birth
- ensure your baby has a healthy weight
- support the mother's mood during the maternity period
The omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are said to provide the most health benefits. However, DHA is the most important fatty acid when it comes to the development of your unborn child's brain and cognitive abilities.
What does Omega 3 do during each trimester?
A baby's brain begins to develop around week five (in the first trimester). From there, it is a continuous process throughout pregnancy (and beyond).
The human brain is high in fat and has many nerve connections. Omega 3 is great because it helps support these ongoing processes during pregnancy.
Third trimester
It is especially important to consume dietary sources of DHA and/or take some extra DHA supplements if you are not getting enough Omega 3 through your diet in the third trimester. In the third trimester, the baby's brain growth is at its peak and therefore needs the DHA to develop.
How much Omega 3 do you need during pregnancy?
Pregnant women should aim to take at least 200 mg per day before, during and after pregnancy.
How can I get more Omega 3 in my diet?
Omega 3 supplements are a great addition to your diet when you are pregnant. However, you can also meet the recommended daily allowance by adding dietary sources of omega 3.
Some fish such as salmon, herring and sardines contain a lot of Omega 3. However, know that these fish get their Omega 3 from the algae they eat. So if you are smart, cut out the ''fish'' and go straight for a vegan source such as algae omega 3 capsules.
So if you're smart, cut out the ''fish'' and go straight for a vegan source like algae omega 3 capsules.
Do I need an Omega 3 supplement during my pregnancy?
Many experts recommend that pregnant women add an Omega 3 supplement to their daily routine. This is especially true if you are not getting the proper amount of Omega 3 from your normal diet.
It is highly recommended that women who want to become pregnant start taking prenatal vitamins and Omega 3 at least three months before they become pregnant so that the fetus gets the health benefits as soon as your pregnancy test is positive.
The bottom line
Including an Omega 3 supplement high in DHA in your daily routine is safe and beneficial during pregnancy. At a minimum, aim to get 200 mg of DHA daily, either from your diet or from a supplement. Because fish get their Omega 3s from algae, it is highly recommended to take an omega 3 supplement that is vegan and made from algae. This not only ensures that you don't get any unnecessary toxins into your body. In addition, it is also good for the environment and prevents global overfishing. If you want to know more about vegan omega 3 you can read this blog post.
*Before taking any supplement during pregnancy, we recommend you check with your doctor. He or she can help determine if the supplement you want to use is safe for you and your baby. After all, the health of yourself and your baby is most important.
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