Between inexplicable cravings and morning nausea, pregnancy can be a difficult time to maintain a consistent, healthy diet. Yet staying well nourished during pregnancy is critical for having a successful delivery and helping your child properly develop. As a mother to be, omega-3 fats are one nutrient you should take special care to consume. Omega-3 supplements are one way to boost your intake of this beneficial fat.
Description
Omega-3 fats are a type of health-boosting fatty acid abundant in fish, algae, nut oils and certain plants. Along with potentially reducing your risk of heart disease, omega-3 fats play a vital role in brain development, mental function and body growth, particularly in children. Although you can obtain this fat through whole-food sources, pure omega-3 fats are also available in supplement form and are typically derived from fatty fish.
Benefits
Taking omega-3 supplements during pregnancy can offer a host of benefits to both you and your child. Omega-3 fats are critical for the visual and neurological development of your baby. Increasing your intake of the omega-3 fats during pregnancy can benefit cognitive development within the womb, while also reducing your child's risk of developing allergies after birth. In addition, omega-3 supplements may improve your chances of a successful pregnancy by preventing premature deliveries, pre-eclampsia and maternal depression. Because pregnant women are advised to restrict seafood intake due to its high levels of mercury, a heavy metal that can damage your baby's nervous system, supplements can provide a safer way to boost your omega-3 intake while bypassing the toxins in fish and shellfish.
Safety
Omega-3 supplements such as fish oil are generally safe to consume during pregnancy. Because the quality of omega-3 supplements can vary between companies, choose brands from manufacturers that can verify the purity levels of their oils, including the concentration of mercury and other toxins, and that lack any fishy odor or taste. When you're pregnant or lactating, the American Pregnancy Association advises consuming 300 mg of omega-3 fats daily in the form of docosahexaenoic acid, or DHA.
Considerations
Because omega-3 supplements are frequently derived from fish or other seafood, they may not be suitable for strict vegetarian or vegan diets. As an alternative, look for algae supplements or omega-3 oils made from vegetarian sources. If you have a seafood allergy, consult your physician before consuming fish-based omega-3 supplements. Do not exceed recommended doses for this supplement unless advised by a health care professional.
References
- "Reviews in Obstetrics and Gynecology"; Omega-3 Fatty Acid Supplementation During Pregnancy; James A. Greenberg, et al.; Fall 2008
- American Pregnancy Association: Omega-3 Fish Oil and Pregnancy
- University of Maryland Medical Center: Omega-3 Fatty Acids
- United States Environmental Protection Agency: What You Need to Know About Mercury in Fish and Shellfish
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