How to Take Omega 3 in Pregnancy
Omega-3 fatty acids are an important nutrient in a pregnant woman's diet. Omega-3s play an important role in the development and function of a baby's eyes and brain. Though supplements containing omega-3 fatty acids are available, your body gets the most benefit from omega-3s found in food.
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Instructions
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Eat 12 ounces of salmon, sardines, fresh-water trout or herring each week. Fatty fish like these are a good source of docosahexaenoic acid, or DHA, one important omega-3 fatty acid.
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Opt for DHA-fortified versions of milk, bread, yogurt and juice to increase your daily intake of omega-3 fatty acids during pregnancy.
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Snack on walnuts. They are a rich source of alpha-linolenic acid, or ALA, another significant omega-3 fatty acid.
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Use flaxseed oil and vegetable oils (such as canola oil and olive oil) in salads and other foods that require oil. Because they are rich sources of ALA, they will increase your daily omega-3 intake.
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If you can't get your omega-3s from food sources because of food sensitivities or allergies, talk with your doctor about taking prenatal vitamins that contain 200 milligrams of DHA. Your doctor can recommend the best brand and prescription for your particular pregnancy.
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Tips & Warnings
Opt for wild-caught fish over farmed fish to maximize the amount of DHA.
Stay away from fish that contain high levels of mercury, such as swordfish and tilefish, since they can be problematic for expecting women. If you're considering taking fish oil to increase your omega-3 intake, be sure to talk to your doctor. High levels of fish oil have been associated with pregnancy risks including bleeding and too-high levels of certain vitamins.
