Fish oil contains omega-3 fatty acids, including EPA, which is short for eicosapentaenoic acid, and DHA, which is short for docosahexaenoic acid. According to the DHA/EPA Omega-3 Institute, if you are pregnant, you and your baby can benefit from supplementing with fish oil. As with all supplements, it is recommended that you consult your doctor before using.
Fish Oil Dosage for Pregnant Women
Pregnant women are more likely to become deficient in omega-3s than other women, because the fetus actually uses much of the fatty acids in a woman's system for development. The DHA/EPA Omega-3 Institute recommends a minimum of 300 mg of DHA per day. The Institute does not offer recommendations for supplementing with EPA. Although these are general guidelines for pregnant women, remember: Your own doctor will be able to advise you on the best dose for you.
Importance of Fish Oil for Pregnant Women
DHA promotes healthy development of the brain, eyes and central nervous system. Fish oils have additional benefits for the pregnancy as well. According to the American Pregnancy Association, increased EPA and DHA levels have been shown to prevent pre-term labor and delivery and pregnancy-induced hypertension. They may also be associated with increased birth weight.
Food Sources of Omega-3 Fatty Acids
Fish oil is found in fish and seafood. Cold water fish, such as salmon, tuna, sardines, anchovies and herring, containing the highest amounts of omega-3 fatty acids. Although these sources are healthy options for women who are not pregnant or lactating, U.S. Food and Drug Administration and the Environmental Protection Agency recommend that pregnant women avoid Atlantic mackerel, shark, swordfish, and tilefish. Pregnant women should also limit consumption of white albacore tuna to less than 6 oz. per week because these fish contain mercury and other toxins that can be harmful to a developing baby.
Choosing the Right Fish Oil Supplement
Supplementing with high quality fish oil capsules is a safer way to add Omega-3s to your diet while pregnant, according to the U.S. Food and Drug Administration and the Environmental Protection Agency. Mercury and other toxins are removed from the fish oil during the refining process. Look for reputable vitamin companies or ask your doctor for recommendations.
Precautions
Smell and taste your fish oil. If it smells or tastes fishy, discontinue supplementing. Fish smell or flavor could indicate that your supplements are low quality or even rancid. Always use supplements before their expiration date. Fish oil capsules can cause minor side effects including low blood pressure, loose stools and abdominal discomfort. Always inform your doctor of any supplements you are taking while pregnant.
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