If you are pregnant, consuming adequate levels of fish oil, a rich source of omega-3 fatty acids, is critical for your baby's growth and development. Scientific studies suggest fish oil reduces pregnancy complications and improves infant motor and visual development. While fish contains mercury that is harmful in high amounts, consuming certain types of fish or fish oil supplements at recommended levels is safe for you and your baby.
Sources
Fish and fish oil supplements are two good sources of fish oil. Tuna, salmon, sardines, halibut, trout, herring and mackerel are rich in omega-3 fatty acids. However, your doctor may suggest fish oil supplements if your diet is deficient in omega-3 fatty acids. Fish oil supplements are made from fish including cod liver, herring, whale blubber or halibut, and are normally combined with vitamins, calcium or iron. Manufacturing and processing of fish oil supplements removes nearly all mercury contamination, making the supplements a safe alternative for you and your baby.
Benefits
Research shows omega-3 fatty acids are critical for brain, nervous system and visual development in babies. A study by J. A. Dunstan and colleagues in the January 2008 edition of "Archives of Disease in Childhood" found children of women who took fish oil supplements during pregnancy had improved hand-eye coordination at 2 1/2 years of age compared to children of women who had not taken the supplements. Similarly, a study by Michelle P. Judge and colleagues in the "American Journal of Clinical Nutrition" found babies whose mothers consumed food containing fish oil performed better on problem-solving tasks at 9 months of age than babies of mothers who had not eaten foods containing fish oils. Scientific evidence also suggests increased intake of fish oil helps prevent premature delivery, pre-eclampsia or high blood pressure during pregnancy, allergies in babies and is linked to higher birth weight and size.
Guidelines
Experts advise that pregnant women consume no more than 12 oz. or two meals of fish per week. Avoid shark, swordfish, king mackerel, tilefish and marlin as these large fish have lived longer than other types of fish and therefore contain higher levels of mercury. Instead, choose fish low in mercury such as shrimp, salmon, pollock, catfish or canned light tuna. If you are eating fish caught from local waters, eat no more than 6 oz. per week and no other fish that week, the EPA recommends. If you eat more than 12 oz. of fish in a week, cut back on your fish intake in the following weeks so that your average intake meets recommended levels.
Risks
Exceeding recommended levels of fish can lead to ingestion of harmful industrial and environmental contaminants such as dioxins and polychlorinated biphenyls, also known as PCBs, as well as mercury, which can harm your baby's brain and nervous system. Large intake of fish oil can increase your risk of bleeding or a stroke, and may increase levels of LDL or bad cholesterol in some people. Babycentre advises that pregnant women avoid cod liver oil supplements, which contain high levels of the retinol form of vitamin A that is dangerous to your baby. Common side effects from fish oil supplements include stomach upset, abdominal bloating, indigestion and increased burping. If you develop hives, have difficulty breathing, chest pain or flu-like symptoms, contact your doctor immediately.
References
- "Archives of Disease in Childhood, Fetal and Neonatal Edition"; Cognitive Asessment of Children at Age 2 ½ Years After Maternal Fish Oil Supplementation in Pregnancy: A Randomized Controlled Trial; J A Dunstan, et al.; January 2008
- "The American Journal of Clinical Nutrition"; Maternal Consumption of a Docosahexaenoic Acid-Containing Functional Food During Pregnancy: Benefit For Infant Performance on Problem-Solving But Not on Recognition Memory Tasks at Age 9 Months"; Michelle P Judge, et al.; June 2007
- EPA: What You Need to Know About Mercury in Fish and Shellfish
- Babycentre; Is it safe to take omega 3 fish oil supplements during pregnancy?; Sarah Schenker
- American Pregnancy Association; Omega-3 Fish Oil and Pregnancy; August 2009
- MedlinePlus: Fish oil
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