Omega 3 Fatty Acids For Breastfeeding Mothers

Breastfeeding an infant takes a lot of energy. Your body uses up to 500 calories a day to make breast milk. In order to keep up with the demands of breastfeeding, you need to consume adequate nutrients, including protein, carbohydrates and fat. Omega-3 fatty acids are of particular importance due to their ability to reduce the risk of postpartum depression and promote continued cognitive development in the infant.

Breastfeeding

Breastfeeding is the recommended method of feeding an infant in the first 6 months of life according to the American Academy of Pediatrics. Breastfeeding has benefits for both the mother and the baby. It can help the mother lose pregnancy weight and bond with her baby, as well as help her uterus contract after giving birth. Breastfeeding can help babies build a strong immune system, gain weight and develop properly. The March of Dimes reports that breastfed babies tend to have fewer ear infections, fewer urinary tract infections and less cases of diarrhea. Breast milk is composed of proteins, fats, carbohydrates, vitamins and minerals.

Omega-3s

Omega-3s are a type of essential fatty acid. An essential nutrient is one the body cannot make and needs to come from your diet. There are three types of omega-3 fatty acids, including eicosapentaenoic acid, docosahexaenoic acid and alpha-linolenic acid. Omega-3 fatty acids provide many beneficial roles in the body, including lower triglycerides, lowering blood pressure and playing a role in neurologic development.

Benefits in Breastfeeding

Omega-3 fatty acids are important for breastfeeding mothers. During pregnancy, especially the third trimester, the baby uses the mother's omega-3 stores for cognitive and central nervous system development. This can leave the mother depleted. Omega-3s are also components of breast milk, which can further deplete stores in a breastfeeding mother. Omega-3s are not only important in the mother's diet to replenish stores lost in pregnancy, but also to provide the infant with omega-3s. According to the American Pregnancy Association, omega-3s are essential for a baby as the brain keeps developing during the first two years of life.

Sources

You can find omega-3 fatty acids in a variety of food sources, as well as in supplement form. Good food sources of omega-3s include fatty fish like salmon and plant sources such as walnuts and flaxseed. You can also take supplements to meet your omega-3 needs. Omega-3 supplements may be the preferred form for breastfeeding mothers due to their low mercury content, as mercury can pass from the mother into breast milk. The APA recommends 300 mg of DHA per day for breastfeeding moms.