Many mothers choose to breastfeed their infants as a personal choice for good nutrition and as a bonding activity. Mothers who breastfeed must ensure their own good health to provide their babies with an adequate milk supply. If you are breastfeeding, there are some types of foods and supplements, such as fish oil, that can promote good health for you and may support the growth and development of your baby.
Fish Oil Benefits
Fish oil holds several benefits for both breastfeeding mothers and humans in general. Fish oil is associated with improved cognitive function among children and a reduction in cardiovascular disease. Patients with autoimmune disorders, such as lupus or arthritis, may find some anti-inflammatory relief through fish oil, which may allow them to cut back on taking other medications needed to control pain and inflammation. Mothers who are breastfeeding may take fish oil to improve their health, reduce symptoms of illness and prevent disease.
Dosage
Get enough fish oil in your diet either by eating fish or taking fish oil supplements. If you are breastfeeding, the Harvard School of Public Health states that 2 to 12 oz. servings of low-mercury fish per week are beneficial. Limit the amount of locally caught fish that you consume to 6 oz. or less per week if you are unsure about toxicity levels of the water. If you take fish oil supplements while breastfeeding, limit your intake to 3 g each day.
EPA and DHA
Docosahexaenoic acid is a type of omega-3 fatty acid involved in the development of the retina in babies. DHA is also important for cognitive growth by supporting brain tissue development. Eicosapentaenoic acid is another type of omega-3 fatty acid that can help to reduce triglyceride levels. Both DHA and EPA must be taken in through the diet, but are found in breast milk and also in fish oil. Eating fish or taking fish oil supplements while breastfeeding may provide some benefits to your baby through breast milk. The Omega-3 Learning Center at the University of Connecticut recommends a daily intake of alpha-linoleic acid, which is a predecessor for DHA and EPA of 1.1 g per day for adult women.
Toxicity
Some people are concerned about mercury levels and toxins that may be found in fish oil supplements. Because fish oil actually comes from fish, there is a potential for toxicity if the oil was extracted from certain types of fish that contain higher levels of mercury, such as tilefish, King mackerel, shark or swordfish. Before purchasing fish oil supplements to use while breastfeeding, read labels carefully to determine the amount of testing that has been done on the product. Check to see what type of fish the oil has been extracted from. Fish such as tuna, salmon, catfish and pollock have low levels of mercury.
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