Omega-3 fatty acids are an important nutrient for pregnant women. According to the American Pregnancy Association, they can help prevent cognitive defects in babies and postpartum depression in mothers. Because pregnant women may not consume enough omega-3s in their diet to adequately supply the fetus, supplements can be a good option. Check with your doctor before adding any supplements to your diet.
Omega-3s
The body cannot make omega-3 fatty acids so they have to come from your diet. There are three types of omega-3s: alpha-linoleic acid (ALA), eicosapantaenoic acid (EPA), and docosahexaenoic acid (DHA). The body can convert ALA into EPA and DHA, but it is an inefficient process. According to the American Pregnancy Association, EPA and DHA from food and supplements is a better option. While all omega-3s are important during pregnancy, DHA is of particular importance due to its essential role in fetal development.
Role in Pregnancy
Omega-3 fatty acids, especially DHA, play an important role during pregnancy. DHA is essential in the healthy development of the fetal brain, nervous system, vision and immune system. DHA is also beneficial for the mother. According to the APA, DHA can help reduce postpartum depression. Practitioners recommend 300 mg of DHA daily for pregnant women.
Supplements vs. Food
Both food and supplements can provide omega-3 fatty acids. A great food source of omega-3 is fatty fish such as salmon or tuna. Because these types of fish tend to be high in mercury, which is dangerous during pregnancy, omega-3 supplements may be a better option. Because mercury is removed during the manufacturing process, many omega-3 supplements are safer for pregnant women. Check with your doctor to find a supplement that is right for you.
Considerations
Vegetarians can look for omega-3 supplements derived from algae or plant oils instead of fish. Some prenatal vitamins contain DHA, so read the label before taking additional omega-3 supplements. Too much omega-3 can cause diarrhea and interfere with the blood's ability to clot.
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