Omega-3 fatty acids are part of a healthy diet whether you're pregnant or not. If you're wondering whether you need more omega-3 fatty acids to have a healthy pregnancy, ask your healthcare provider. Since she is familiar with the specific details of your particular pregnancy, she's the best person to advise you about specific dietary concerns. You shouldn't add omega-3 supplements to your diet without checking with your healthcare provider first.
Identification
Omega-3 fatty acids are a type of polyunsaturated fatty acids that are considered "good fats." There are three types of omega-3 fatty acids: alpha-linolenic acid, or ALA; eicosaentaenoic acid, or EPA; and docosahexaenoic acid, or DHA. Your body can make EPA and DHA in small quantities if you have ALA in your system, but the process is inefficient. The best way to get ALA, EPA and DHA is through food.
Recommendations
Pregnant women should get at least 200mg of DHA every day according to the March of Dimes. Only about 19 percent of pregnant women in the U.S. get the recommended amount according to researchers from the Department of Obstetrics, Gynecology and Reproductive Biology at Harvard Medical School in Boston, who published an article in "Reviews in Obstetrics and Gynecology."
Sources
Pregnant women should be able to get most of the recommended daily 200mg of omega-3 fatty acids through their diet. Eating two servings per week of fatty fish, such as salmon, herring, fresh-water trout or sardines, or organ meats, like calf's liver, is usually sufficient. Some foods, such as juice, milk, bread and yogurt, are available in forms fortified with omega-3 fatty acids. If your diet can't incorporate sufficient amounts of omega-3 fatty acids, you can take fish oil supplements.
Benefits
Getting enough omega-3 fatty acids plays an important role in the health of your developing baby according to the Linus Pauling Institute at Oregon State University. Omega-3 fatty acids, especially DHA, play a critical role in your baby's brain and eye development during the third trimester of pregnancy. Getting enough omega-3 fatty acids also reduces your risk of giving birth prematurely.
Warning
Though shark, swordfish, king mackerel and tilefish are all good sources of omega-3 fatty acids, pregnant women should avoid eating these fish. This is because they are high in mercury, which can interfere with the normal development of your baby's nervous system.
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