Omega 3, 6 & 9 During Pregnancy

Omega-3, 6 and 9 are types of unsaturated fatty acids which the body requires in order to sustain optimal health and nutrition. Pregnant women, especially, require an adequate amount of omega-3, 6 and 9 in their diets, as these particular types of fatty acids may have a beneficial effect on the pregnancy and the fetus. According to the Linus Pauling Institute, a well-balanced consumption of omega-3, 6 and 9 may extend the duration of at-risk pregnancies and promote proper cognitive development for the baby.

Sources of Omega 3, 6 & 9

Omega-3 is found in a variety of food products such as certain types of seafood, flax seed, walnuts or leafy green vegetables. While seafood is not banned during pregnancy, the Mayo Clinic published an article in which the FDA and EPA recommend no more than 12 oz. of low-mercury seafood per week, such as salmon, tuna or tilapia. Omega-6 is primarily found in common household cooking oils such as sunflower, soybean, canola or corn oil. Unlike omega-3 and 6, omega 9 is not considered an essential fatty acid, as the body naturally produces omega 9 by utilizing the unsaturated fat found in the body. It may also be found in animal fat and olive oil. While not an ideal replacement for omega 3 and 6, Women to Women suggests that omega 9 may be an effective substitute if omega-3 and 6 are lacking in your diet.

Benefits

Fatty acids maintain the structural integrity of the body by supporting cell membrane creation, vision enhancement, brain function, gene expression and optimal health of the immune system. These benefits get passed on from mother to child, either within the womb or via breast milk, so consuming adequate amounts of omega-3, 6 and 9 will ensure proper development for both the mother and the fetus or nursing child. According to the University of Maryland Medical Center, omega-3 may also reduce inflammation and help to prevent heart disease. Omega-3, 6 and 9 may help to reduce an individual's risk for certain types of cancer, such as breast or prostate cancer, although further research on this topic is required.

Considerations

According to Women to Women, most individuals do not consume enough omega-3 and consume too much omega-6. This leads to a nutritional imbalance that may result in health complications such as diabetes or heart disease. If there are inadequate amounts of both omega-3 and 6 in the body, the body automatically resorts to using omega-9 for sustenance. In order to ensure you are consuming the proper amount of omega-3, the Linus Pauling Institute recommends that pregnant women should aim to consume a fish rich in omega-3 twice each week.

Recommended Dosage

According to an article published by the "American Journal of Clinical Nutrition" in 1999, pregnant women should aim to consume 1.4 grams of omega-3 per day and 13 g of omega-6 per day. Since omega-9 is not an essential fatty acid, there is currently no recommendation as to how much omega-9 is required per day.