Omega-3 fatty acids are essential nutrients that support maternal health and the baby’s development during pregnancy[1]. From contributing to the baby’s brain and eye development to reducing inflammation and supporting maternal cardiovascular health, Omega-3 is a must-have nutrient for expectant mothers[1]. While dietary sources like fatty fish and plant-based options such as flaxseeds provide Omega-3, supplements like fish oil and algae oil ensure adequate intake where diet alone may not suffice.
In this blog, we explore why Omega-3 is crucial during pregnancy, how it supports both mother and baby at different stages, and the best sources to incorporate into your routine.
Key Takeaways
- • Omega-3 is essential during pregnancy, particularly in the third trimester, for supporting maternal health and the baby’s brain, eye, and nervous system development, improving cognitive and visual outcomes.
- • DHA and EPA, the most critical forms of Omega-3, promote cognitive growth, reduce inflammation, improve maternal cardiovascular health, and support postpartum brain function and mood, reducing the risk of postpartum depression.
Understanding Omega-3 Fatty Acids for Pregnancy
Omega-3 fatty acids are essential polyunsaturated fats that are vital to overall health[2], particularly during pregnancy. They are classified into three main types:
- • EPA (Eicosapentaenoic Acid): Known for its anti-inflammatory properties, EPA helps reduce inflammation and supports the immune system, which is particularly important for maternal health during pregnancy[3].
- • DHA (Docosahexaenoic Acid): DHA is crucial for the development of the baby’s brain, eyes, and nervous system, especially during the third trimester when rapid growth occurs[4][7].
- • ALA (Alpha-Linolenic Acid): Found in plant-based sources such as flaxseeds, chia seeds, and walnuts, ALA acts as a precursor to EPA and DHA[5]. However, the body’s ability to convert ALA into EPA and DHA is limited[5], making direct sources like fish oil or algae-based supplements more effective during pregnancy[6].
Why Is Omega-3 Important During Pregnancy?
Omega-3 fatty acids play a crucial role during pregnancy, significantly benefiting maternal health and foetal development.
1. Supports Foetal Development
DHA (Docosahexaenoic Acid) is essential for forming the baby’s brain, eyes, and nervous system[4]. It contributes to cognitive development and supports retina formation, improving visual outcomes[7]. DHA is particularly important during the third trimester when rapid brain and eye development occurs[7].
2. Maternal Health Benefits
Omega-3 fatty acids, particularly EPA (Eicosapentaenoic Acid) and DHA, help reduce inflammation and support cardiovascular health, promoting overall maternal well-being[8][9]. Additionally, adequate Omega-3 intake has been linked to a lower risk of pregnancy complications, such as preterm birth and preeclampsia, ensuring a safer pregnancy for both mother and baby[10][11].
3. Postpartum Benefits
DHA and EPA continue to benefit mothers post-birth by supporting mental health[12][13]. Omega-3 fatty acids, particularly EPA, play a role in regulating mood and reducing inflammation, which can help lower the risk of postpartum depression[13]. DHA, on the other hand, supports brain function and emotional well-being, contributing to improved mental clarity and reduced feelings of fatigue during the postpartum period[12].
Best Sources of Omega-3 During Pregnancy
Ensuring sufficient Omega-3 intake during pregnancy supports maternal health and foetal development. Here are the best natural and supplemental sources of Omega-3 to include in your diet:
Natural Dietary Sources of Omega 3
1. Fatty Fish: Rich in EPA and DHA
Fatty fish such as salmon, sardines, and mackerel are excellent sources of EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid), the long-chain Omega-3 fatty acids vital for the baby’s brain and nervous system development[14]. These low-mercury options are safe during pregnancy and provide essential nutrients without the risk of harmful contaminants.
- • How Much Fish to Eat: Pregnant women and those planning pregnancy are advised to consume 2 portions of fish per week, including 1 portion of oily fish like salmon or sardines[14].
- • Limit Oily Fish: Keep oily fish intake to 2 portions per week to avoid the accumulation of pollutants that could impact the baby’s development[14].
- • Tuna Considerations: Limit tuna intake to 4 cans of tuna or 2 tuna steaks per week due to its higher mercury content. It’s important to note that tuna does not count as oily fish[14].
- • Avoid High-Mercury Fish: Certain fish, such as sharks, swordfish, and marlin, should be avoided completely as their high mercury levels can harm the baby’s developing nervous system[14].
Shellfish can also contribute to Omega-3 intake. Cooked options like mussels, oysters, squid, and crab provide smaller amounts of Omega-3 than oily fish[14]. However, pregnant women should strictly avoid raw or undercooked shellfish to minimise the risk of food poisoning[14].
2. Plant-Based Sources: ALA for Vegetarians and Vegans
Plant-based foods rich in ALA (Alpha-Linolenic Acid) are excellent alternatives for those following a vegetarian or vegan diet. Key sources include hemp seeds, walnuts, Chia seeds, flaxseeds and flaxseed oil[15].
While ALA is beneficial, the body’s ability to convert ALA into EPA and DHA is limited. Therefore, relying solely on plant-based sources may not meet the increased Omega-3 demands during pregnancy[5].
To bridge this gap, pregnant women following a plant-based diet are advised to supplement with algae-based Omega-3[16].
Omega-3 Supplements
- • Fish Oil Supplements during pregnancy: These provide a concentrated source of EPA and DHA, supporting both maternal and foetal health[6].
- • Algal Oil Supplements: Ideal for vegetarians and vegans, algal oil is a plant-based source of DHA[16]. It offers the same benefits as fish oil without any ethical or environmental concerns[17].
Pregnant women should avoid fish liver oil supplements as they are high in vitamin A (retinol), which can be harmful to the baby’s development[14]. Excess vitamin A intake during pregnancy is linked to birth defects and other complications[14].
Choosing high-quality, mercury-free Omega-3 supplements ensures safety and effectiveness during pregnancy. Consult your healthcare expert to determine the right dosage and source for your individual needs.
Conclusion
Omega-3 fatty acids are essential for both maternal health and the baby’s development during pregnancy. From supporting the baby’s brain, eye, and nervous system growth to promoting cardiovascular health and reducing inflammation for mothers, Omega-3 plays a critical role throughout all stages of pregnancy. Dietary sources such as low-mercury fatty fish, flaxseeds, chia seeds, and walnuts can provide Omega-3, while high-quality supplements like fish oil or algae oil help bridge any nutritional gaps.
Ensuring adequate intake of EPA and DHA, particularly in the third trimester, is vital for the baby’s rapid growth and cognitive development. Algae-based supplements offer an ethical and equally effective alternative to fish oil for vegans
and vegetarians.
To support your health during pregnancy and beyond, explore Omega-3 supplements in various formats, including omega 3 capsules and tablets from various trusted brands at Nature’s Fix.FAQs
1. When should I stop taking Omega-3 in pregnancy?
There is no need to stop taking Omega-3 during pregnancy unless specifically advised by your healthcare expert. Omega-3 remains beneficial throughout pregnancy, particularly in the third trimester when the baby’s brain develops rapidly[4][7]. However, it’s important to consult your healthcare professional for personalised advice.
2. Why is Omega-3 important during the third trimester?
The third trimester is a critical period for the baby’s brain and eye development, heavily relying on DHA. Consistent Omega-3 intake during this stage supports cognitive growth and enhances visual function[4][7].
3. Can I get Omega-3 from my diet during pregnancy?
Yes, Omega-3 can be obtained from dietary sources such as fatty fish (salmon, sardines, and mackerel) [14] and plant-based foods like flaxseeds, chia seeds, walnuts, and hemp seeds[15]. However, supplements may help meet recommended DHA levels when dietary intake is insufficient.
4. Is Omega-3 safe during pregnancy?
Yes, Omega-3 is safe and essential for both mother and baby. It supports the baby’s brain, eye, and nervous system development while promoting maternal cardiovascular health and reducing inflammation[3][4][7]. Always consult your doctor before starting supplements.
References
1 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3046737/
2 – https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
3 – https://www.sciencedirect.com/science/article/pii/S2161831322009620
4 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4728620/
5 – https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/alpha-linolenic-acid
6 – https://pmc.ncbi.nlm.nih.gov/articles/PMC2621042/
7 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7759779/
8 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3262608/
9 – https://pmc.ncbi.nlm.nih.gov/articles/PMC5946201/
10 – https://www.liverpoolwomens.nhs.uk/media/2884/omega-3-for-women-attending-the-preterm-birth-prevention-clinic-mat_2019-227-v1.pdf
11 – https://www.ajogmfm.org/article/S2589-9333(23)00393-2/fulltext
12 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10276458/
13 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4010222/
14 – https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
15 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6835948/
16 – https://www.webmd.com/vitamins/ai/ingredientmono-1565/algal-oil
17 – https://www.healthline.com/nutrition/algae-oil
18 – https://pmc.ncbi.nlm.nih.gov/articles/PMC2621042/
