Omega-3 supplements are becoming more and more popular for adults and are making their way into many children's foods. It is not uncommon to find infant formulas, baby foods and whole milk fortified with DHA, one of the major omega-3s. However, all of these extra supplements may not be necessary for breastfeeding moms and may not even be advised.
Omega-3s and Infants
Omega-3s are essential fatty acids and are not produced by the body. They must be ingested, either through the foods you eat or by taking supplements. Omega-3s contribute to brain development and cognitive performance. Pregnant women are often encouraged to take omega-3s such as DHA during pregnancy to keep their developing baby's visual and nervous systems healthy as they develop. DHA continues to be a priority after baby is born, as it is for older children and adults. Some formulas are fortified with DHA, and you may find DHA-fortified baby food on the shelves as well. However, for breastfeeding moms, this extra supplementation may not be necessary.
Breast Milk and DHA
By default, breast milk contains the same omega-3 fatty acids that mom ingests. According to Kelly Bonyata, lactation consultant and founder of the popular breastfeeding website KellyMom.com, most women have plenty of the omega-3 DHA in their breast milk. This means most women do not need omega-3 supplements when breastfeeding, unless their diet is particularly low in these essential fatty acids. For instance, Bonyata says that the breast milk of some vegetarian women may contain less DHA than the average woman's. However, this may not necessarily be a problem. The optimal levels of omega-3s in breast milk have not been determined. In other words, more is not always better. In addition, the University of Maryland Medical Center says that there is no clear daily minimum of omega-3 for children, including breastfed infants.
Supplementing While Breastfeeding
In addition to the uncertainty surrounding the amount of omega-3s infants require, some supplements may not be safe for breastfeeding women. The National Center for Complementary and Alternative Medicine warns that omega-3s have not been thoroughly tested in breastfeeding women, making their effects unknown. This doesn't mean you can't take them; it simply means you should discuss omega-3 supplements first with either your doctor or your baby's pediatrician. Some omega-3 supplements, like fish oil, may also contain mercury, which can be harmful for infants in excessive amounts.
Other DHA Sources
Fish oil and omega-3 supplements are not the ways for nursing moms to get DHA. Bonyata encourages breastfeeding women to include plenty of natural sources of omega-3s in their diets, such as algae products, walnuts, pumpkin seeds and soybeans. You can also include low-mercury fish in your diet a few times per week, which is generally safe for breastfeeding moms. Try adding sardines or anchovies to a salad, or putting salmon on the menu once a week. Once baby is taking in solid foods as well, include DHA-enriched baby foods or formulas in his diet.
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