- Omega-3's are polyunsaturated fatty acids that are important for both the health of the expectant mother and the development of a healthy baby. The body does not make omega-3's, so they must be obtained through the mother's diet or supplements.
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There are 3 types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). EPA and DHA are the two most important fatty acids. EPA supports heart health and lowers blood pressure. DHA supports the brain, nervous system and eyes. The best food sources of these omega-3's are fish such as salmon, tuna and sardines. - When you are pregnant you need to be careful what kinds of fish you eat. Many types of fish like swordfish and shark have high levels of mercury and other toxins which are harmful to an unborn baby. However, these toxins are eliminated during the making and processing of fish oils.
- DHA is especially important in pregnancy to support the baby's brain and eye development. Higher consumption of omega-3's may also reduce the risk of allergies in babies. Omega-3's are also important during pregnancy because they can prevent early labor and delivery and lower the risk of pre-eclampsia. They may increase infant birth weights as well.
- The International Society for the Study of Fatty Acids and Lipids recommends that pregnant and nursing women should consume at least 300 mg each day. If you are not getting enough from your diet, several prenatal DHA supplements are available. Fish oil from a reputable manufacturer with third-party documentation of its purity is also safe to take while pregnant.
- When choosing fish oil, be sure to check the smell and taste of the oil. High-quality fish oil should not smell or taste fishy. If it does, it may be rancid. Also avoid oils with strong added artificial flavors that may be masking a fishy taste.
