Omega-3 fatty acids, found in fish and fish oil supplements, have a number of health benefits, including decreasing heart disease and inflammation and supporting the brain, eyes, central nervous system and immune system. Fish and fish oil contain two Omega-3 fatty acids: eicosapentaenoic acid, or EPA and docosahexaenoic acid, or DHA. Both have benefits during pregnancy, but some caveats to their use if you're pregnant apply.
Supply
Omega-3 fatty acids are essential nutrients, which mean that your body doesn't manufacture them, so they can only be obtained from diet or supplements. Fish naturally contains fish oil, which is also available in supplemental capsules.
Requirements
If you're pregnant, take a minimum of 300 mg of DHA daily, the International Society for the Study of Fatty Acids and Lipids suggests. Read the labels to check for exact amounts of DHA and EPA in fish oils, because they aren't the same as milligrams of fish oil, the University of Maryland Medical Center cautions. Always check with your medical provider before taking any type of supplementation during pregnancy. Some prenatal vitamins now contain Omega-3 fatty acids, so check to make sure that you're not doubling up if you take a supplement.
Benefits
Taking fish oil during the last 10 weeks of pregnancy may help reduce the risk of preterm delivery, MedlinePlus reports. Taking 4 g of fish oil during the last half of pregnancy increased hand-eye coordination in children at age two in one study, the same site adds. Omega-3 deficiency may also increase the risk of postpartum depression, so taking fish oil may help prevent this complication after delivery.
Risks
Fish oil supplements may contain minute amounts of mercury, the Mayo Clinic warns, and the safety of fish oil in pregnancy hasn't been adequately tested in clinical trials. Follow your medical provider's guidance on taking fish oil supplements. Although flaxseed oil is touted as providing similar benefits to fish oil, it contains a different type of fatty acid, alpha-linolenic acid. Alpha-linolenic acid converts poorly to DHA in the human body, according to the American Pregnancy Association. Most supplements contain both EPA and DHA; EPA may increase the risk of bleeding, especially in people taking medications that thin the blood or who have blood clotting disorders. Discuss the specific type of supplement to take with your medical provider.
Considerations
Taking a high quality fish oil supplement supplies essential fatty acids while avoiding some of the risks of eating potentially contaminated fish in pregnancy. Look for high-quality supplements that show the purity level of the supplement, the American Pregnancy Association advises.
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