Omega-3s are fatty acids that cannot be produced in the body. Omega-3 fatty acids provide important benefits during pregnancy, such as promoting healthy brain development and decreasing the risk of postpartum depression. One of the main food sources of omega-3s is fish, which might be problematic for pregnant women due to the mercury content. The American Pregnancy Association suggests supplements may be a better option. However before taking any this or any supplement, please consult your physician.
Functions
Omega-3s, especially one called docosapentanoic acid, have many important benefits during pregnancy. DHA aids in the optimal development of the fetal brain, eyesight and nervous system. An adequate supply of DHA during pregnancy can improve behavior, focus and attention in children. Insufficient DHA during pregnancy can lead to cognitive defects in children and depression in mothers. According to the APA, omega-3, intake during pregnancy reduces the risk of preterm labor and postpartum depression.
Sources
Omega-3 fatty acids are in fatty fish such as salmon, tuna and mackerel, as well as plant sources like walnuts and flaxseed. Omega-3 supplements are a good option to make up for deficits in the diet. Supplements are a great choice for pregnant women because many fish containing omega-3s are also high in mercury. Too much mercury is dangerous during pregnancy, notes the APA.
Safety
High levels of mercury are toxic to unborn babies. Mercury affects the nervous system and brain. Exposure in the womb can cause brain damage, learning disabilities and death. To achieve adequate intake of omega-3s without risking mercury toxicity, practitioners recommend omega-3 supplements. Contaminants such as mercury are usually removed from fish oil during the manufacturing process making them a safer alternative to eating fish for pregnant women. According to an article published by the "New York Times," in addition to removing toxins like mercury during processing, supplement companies use fish that are lower on the food chain and therefore contain less mercury.
Amounts
The adequate intake for DHA during pregnancy is 300 mg per day, according to the APA. This can be achieved through supplements or food. If choosing to eat fish, women can reach the recommended amount by consuming fish two times per week. Note that farm-raised fish may not contain DHA.
References
- American Pregnancy Association: Omega-3 Fish Oil and Pregnancy: 2010
- March of Dimes: Omega-3 Fatty Acids During Pregnancy: 2010
- "The New York Times"; The Claim: Fish Oil Supplements Can Contain Mercury; Anahad O'Connor; March 2009
- American Pregnancy Association: Attention Mothers and Mothers-to-be: Consider Omega-3 Supplementation for the Health of Your Baby: 2007
- NRDC Mercury Calculator
