• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
Pregnancy Logo 2018

Pregnancy Magazine

Pregnancy and infancy news, tips, and reviews

“Great
  • Pregnancy
  • Labor & Delivery
  • Baby
  • Breastfeeding
  • Buyer’s Guide
  • mom

Fast facts on fish oils and pregnancy

by Pregnancy Contributor Leave a Comment

Congratulations! You’re pregnant and you know your calorie needs have increased to support your growing baby. But, your new calorie goals are not a free pass to eat anything and everything you can get your hands on (Hardly! Most pregnant women need just 300-450 extra calories per day during pregnancy and breastfeeding). Pay attention to the quality and type of nutrients you need, perhaps most importantly omega-3 fatty acids.

What are omega-3s?

Omega-3s are a type of unsaturated fat. There are three main types found in the foods we eat: ALA (alpha-linolenic acid), which is the shortest of the three and found in plant foods; EPA (eicosapentaenoic acid) which is found in marine-based foods such as fish and algae and often alongside its longer-chain relative, DHA (docosahexaenoic acid).

DHA, in particular, has been extensively studied and is associated with brain and visual development in developing babies and infants, and cognitive health and heart health in adults.  “DHA is the dominant fat in the brain and is part of every brain cell your child has or will have,” says Elizabeth M. Ward, dietitian, mother, and author of Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy. In theory, the body can elongate ALA to EPA and DHA, but in actuality the body converts ALA to EPA and DHA at an extremely low rate (less than 5 percent). Your best bet is to get EPA and DHA directly from foods and supplements.

Why omega-3s matter

During pregnancy, nutrients such as omega-3s are passed from mom to baby through the placenta. These fatty acids, primarily DHA, help the brain grow and form neural networks and develop the retinas of the eyes. Studies show that DHA is passed more rapidly from mom to baby in the second half of pregnancy, when the brain is growing at a faster rate. In fact, the growing baby’s brain can triple in size in the last trimester. The body can store DHA, and will tap into those stores when the need for the nutrient is greater, so it’s a good idea to make sure you’re getting enough DHA throughout pregnancy.

While there are no specific guidelines on omega-3 supplementation for pregnant women by medical professional organizations in the U.S., new research found that taking omega-3 supplements during pregnancy can help prevent early preterm birth, or babies born before 34 weeks, by as much as 58 percent. Carrying a baby full-term is ideal for the health and long-term development of the child.

The benefits of omega-3s continue even after the baby is born. From ages zero to two years, nerve cells in the brain and throughout the body are getting covered in myelin sheaths—layers of fat that protect nerve cells and help them communicate from one to one another. That’s why babies require naturally fatty, DHA-rich breast milk (when mom’s diet is also rich in DHA) or fortified formula until age 1, and whole milk until age 2.

And moms, don’t forget your own nutrition! Omega-3 fatty acids are important for heart health as well, which is important at any age.

Where to find omega-3s

The best food sources of omega-3s are fatty fish such as salmon, herring, and sardines. Not only does seafood provide a natural source of DHA and EPA, but according to Ward there’s some evidence that EPA may help DHA cross the placenta. She adds, “Fish and other seafood are rich in protein, vitamins, and minerals. That’s why fish is the total package for pregnant women.”Omega

Current recommendations suggest that pregnant and breastfeeding women should consume a variety of fish, preferably fatty fish, about 2-3 times per week for a total of 8-12 ounces. The four fish to avoid which tend to be higher in mercury: swordfish, shark, king mackerel, and tilefish.

Foods fortified with DHA such as eggs and milk are another way to fill the gap for this important nutrient. While some foods may claim “omega-3 added,” it may be ALA so check labels carefully. With the exception of infant formula, most foods are fortified with relatively small amounts of omega-3s, so try not to depend on them for all your omega-3 needs.

For people who don’t eat fish or can’t due to dietary restrictions, taking a daily supplement of high-omega-3 fish oils is an easy way to maintain healthy omega-3 levels.

How much omega-3 do you need?

The Dietary Guidelines for Americans recommends an average of 250mg EPA and DHA per day for most adults. Other organizations such as the Academy of Nutrition and Dietetics and the International Society for the Study of Fatty Acids and Lipids (ISSFAL) have recommendations of 200mg DHA specifically each day for pregnant and lactating women. Two servings of fish per week, or a daily supplement, or a combination of the two, can help reach this goal.

— Elana Natker, MS, RD is a nationally recognized food and nutrition expert and spokesperson. Her primary area of interest is maternal and child nutrition, from preconception to the preschools years. Elana is a wife and mom to two fabulous kids (and one fur-baby—her dog, Buster.) Find her online at enlightennutrition.com or follow her on twitter at @elanaRD.

Sources: National Center for Biotechnology; Zero to Three; Academy of Nutrition and Dietics , and British Journal of Nutrition

Filed Under: Pregnancy

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • YouTube
Peaceful Discipline by Sarah Moore

More to See

parent coaching

Parent Coaching: 3 Ways to Create a More Joyful Home

By Sarah Moore

The perfect workout for pregnant women (sponsored)

By Isa Herrera, MSPT CSCS

how to be a good mother

How to Be a Good Mother: 5 Ways To Raise Children with Love & Respect

By Sarah Moore

Aligned Parents webinar

By Paul Banas

Footer

Copyright 2023 Pregnancy Magazine Group

Emails powered by Wishpond: PregnancyWishpond

Dedicated WordPress hosting: PregnancyFlywheel

WordPress Theme: PregnancyTheme

This website provides information of a general nature and is designed for educational purposes only. It is not a substitute for an examination by your healthcare provider. If you have any concerns about your own health or the health of your child, you should always consult with a physician or other healthcare professional. Please review the Terms of Use before using this site. Your use of the site indicates your agreement to be bound by the Terms of Use.

 

Recent

  • A Beginner’s Guide to Gentle Parenting: 5 Ways to Lead with Love
  • How to Be a Good Mother: 5 Ways To Raise Children with Love & Respect
  • Best Parenting Books: 28 Books That Will Change Your Life for the Better
  • Aligned Parents webinar
  • How to make sure your home is ready for the new addition to your family

Search

© Copyright 2023 Pregnancy Magazine Group · All Rights Reserved

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are as essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
SAVE & ACCEPT