Omega-3 fatty acids can be beneficial to your health during pregnancy. This group of nutrients is part of the long-chain polyunsaturated fatty acids. Docasahexaenoic acid, or DHA, is one of the omega-3 fatty acids that helps support your baby's brain and eye development. Many pregnant women get plenty of omega-6 in the diet, but not enough omega-3. Omega-3 fish oils are found in cold-water fish.
DHA and Pregnancy
DHA is the most common omega-3 fatty acid. It is found in the brain as well as eyes. During pregnancy, the fetus uses omega-3s to develop the nervous system. Increased omega-3s during pregnancy, especially DHA, are beneficial to your baby's cognitive development. DHA in the diet has also been shown to decrease the risk of depression as well as pre-term labor in pregnant women, according to the American Pregnancy Association.
Foods High in Omega-3
Fish are a great source for omega-3 fats. Some fish contain more of this good fat than others. Atlantic salmon has the highest amount of omega-3 when compared to other food sources. Flaxseed is also high in omega-3 fats. Flaxseed contains short-chained version of omega-3 and is not the best choice for pregnant women. The March of Dimes recommends that pregnant women stay away from flaxseed as it may be harmful. Tuna is another type of fish that contains omega-3 fats. Some fish do contain high amounts of mercury. Eating too much fish with high mercury levels can be dangerous during pregnancy. It may be better to eat foods or fortified products that are high in omega-3 fats. Walnuts, fortified eggs and fortified orange juice all contain some omega-3 fats.
Omega-3 Supplements
Women who do not consume enough fish can instead take an omega-3 supplement. It is wise to talk with your physician before starting any supplement. Since DHA is the most beneficial omega-3 fat for pregnant women, look for a DHA supplement. The supplement should contain at least 200 mg of DHA. Some prenatal vitamins already contain some DHA. Make sure to look at the label on your prenatal vitamins to determine if they contain DHA.
Recommended Amount Omega-3 During Pregnancy
Pregnant or women trying to conceive should consume at least 200 mg omega-3. The March of Dimes recommends getting at least 200 mg of DHA daily. Some sources such as the American Pregnancy Association, recommends 300 mg DHA every day. Women who live near water tend to eat more fish on average. It is safe for a pregnant woman to eat 12 oz. of fish every week. If a woman consumes fish on a regular basis, it is not necessary to also take a DHA supplement during pregnancy. Speak with your doctor about fish consumption and before adding a new supplement to your diet.
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