Eating a nutritionally complete diet becomes even more important during pregnancy. Omega-3 fatty acids are essential nutrients that are often lacking in the diet of North Americans. Eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, are present at high levels in only a few foods, particularly cold-water fish. Pregnant women who don't consume fish may need to consider a vitamin supplement to ensure that they receive the benefits of omega-3 fatty acids.
Benefits
Omega-3 fatty acids are essential for cardiovascular health in adults. In developing fetuses, they are critical for nervous system development and vision. In addition, studies have linked low omega-3 consumption to an increased risk of preterm labor, low birth weight and an increased risk of preeclampsia, according to the March of Dimes. The American Pregnancy Association says that omega-3 fatty acids may also be protective against postpartum depression.
Considerations
According to the American Pregnancy Association, omega-3 supplements are safe for pregnant women if they come from a high-quality manufacturer. Fish oil that is properly purified will not contain significant amounts of mercury or other environmental toxins. You can identify a reputable fish oil supplement by information about the manufacturing process on the label. There should be an indication that the supplement was tested by a third-party laboratory and the amount of mercury contamination, in parts per trillion, should be listed.
Amounts
The International Society for the Study of Fatty Acids and Lipids recommends that pregnant and lactating women receive 300 mg DHA per day. Some prenatal vitamins contain DHA from fish oil or other sources. Talk to your health-care provider to determine whether you need an omega-3 supplement in addition to your regular prenatal formulation.
Alternatives
You can also boost your consumption of omega-3 fatty acids by making changes to your diet. If you choose to eat fish and shellfish during pregnancy, avoid the large predatory fish -- such as shark, swordfish, king mackerel or tilefish -- because these accumulate the highest levels of mercury and toxins. Instead, the The Food and Drug Administration and the Environmental Protection Agency recommend eating 12 oz. or less of lower-mercury fish such as salmon, pollack, catfish, sardines and herring. Walnuts, soybeans and olive oil are good plant sources of ALA, one type of omega-3 fatty acid. You can also select cereals, yogurt and beverages fortified with DHA and EPA omega-3 fatty acids.
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