Consuming an adequate amount of the essential fatty acids in the right proportions might have a beneficial effect on your pregnancy outcome, according to the Linus Pauling Institute. It can increase the duration of your pregnancy by a few days, which is important for those with at-risk pregnancies, and also might improve the cognitive development of your baby.
Types
Both linoleic acid, an omega-3 fat, and linolenic acid, an omega-6 fat, are essential fatty acids: Your body cannot make them but you need them for good health. Linoleic acid is found mainly in vegetable oils, nuts and seeds, and linolenic acid is found mainly in flaxseed, walnuts and canola oil. Two types of omega-3 fats, EPA and DHA, can be made by the body from alpha-linolenic acid, but should be included in your diet since the conversion isn't very efficient. Oily fish are the best sources of these fats.
Function
The essential fatty acids are needed for the creation of cell membranes, vision, nervous system and brain function, gene expression and proper immune system function. The fetus needs these fatty acids for proper development and must get them from its mother, so adequate intake during pregnancy is necessary.
Considerations
Many Americans, especially vegetarians, tend to consume way more omega-6 fats than omega-3 fats. Consuming a more appropriate amount of omega-6 and omega-3 fats results in a number of health benefits, including lower heart disease risk.
Pregnant women need to take special care to avoid fish high in mercury, but should still aim to consume omega-3 rich fish twice a week, according to the Linus Pauling Institute.
Amount
Pregnant women should consume omega-6 and omega-3 fats in a ratio of between 4 to 1 and 10 to 1 for optimal pregnancy outcomes, according to an article by Thomas A.B. Sanders published in 1999 in the "American Journal of Clinical Nutrition." The adequate intake level for omega-6 fats for pregnant women is 13 g per day, and the adequate intake level for omega-3 fats is 1.4 g per day.
Warning
Fish oil supplements can interact with anti-coagulant drugs, requiring changes in your prescription. Although fish oil supplements appear to be safe during pregnancy, the safety of other omega-3 and omega-6 fatty acid supplements hasn't been determined. High doses of fish oil supplements can cause diarrhea, nausea and excessive bleeding.
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