What if there was a pill that could help prevent postpartum depression, improve your child's behavior and increase your child's IQ? Well, that pill just might already exist. Research published in the "Journal of Pediatrics" has shown omega-3 fatty acid intake during pregnancy can help improve your child's behavior, enhance her cognitive function and reduce her risk of depression.
Function
Omega-3 fatty acids perform many imperative tasks in the body. They aid in heart health by lowering triglycerides and reducing blood pressure. They also play an important role in brain health. Your body cannot produce omega-3 fatty acids, so you must get them from your diet or supplements.
Needs in Pregnancy
There are three types of omega-3s -- eicosapentaenoic acid, docosahexaenoic acid and alpha linolenic acid. The common abbreviations for these fatty acids are EPA, DHA and ALA. DHA is especially important during pregnancy. It helps with proper brain development of the fetus in the third trimester. It also helps with the development of the fetal immune and nervous systems. DHA is also beneficial to the mother, as it can help lower the chances of postpartum depression. The American Pregnancy Association suggests adequate omega-3 intake during pregnancy can lead to fewer behavioral and attention problems in children, due to DHA's role in cognitive development. Due to its role in the immune system, DHA may also reduce allergies in infants.
Recommendations
The APA recommends pregnant women receive 300 mg of DHA per day. This can come from diet or supplements. If adequate DHA intake is not achieved, omega-3 fatty acids leave the mother's brain and go to the fetus. This leaves the mother depleted of fatty acids. The greatest use of fatty acids occurs during the third trimester, when fetal brain development is at its peak.
Safety
Food sources of omega-3s include fatty fish, walnuts and flaxseed. Because fatty fish is often high in mercury, an element contraindicated in pregnancy, supplements may be a safer option. Supplement processing tends to reduce the amount of mercury in the fish oil. Manufacturers also tend to use fish that are lower in mercury to make their fish oil.
References
- "Journal of Pediatrics"; Beneficial Effects of a Polyunsaturated Fatty Acid on Infant Development: Evidence From the Inuit of Arctic Quebec; Joseph L. Jacobsen, et al.; January 2007.
- American Pregnancy Association: Attention Mothers and Mothers-to-be: Consider Omega-3 Supplementation for the Health of Your Baby: 2008.
- American Pregnancy Association: Omega-3 Fatty Acids for Mom and Baby
- "Handbook of Nutrition and Pregnancy"; Carol J. Lammi-Keefe, et al.; 2008.
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