Omega 3’s
Omega 3s in Pregnancy
What you need to know:
Why do we need them?
· For babys brain and eye development
· Provide essential prostaglandins to prevent preterm labour and delivery
· Prevent depression in pregnancy
· Reduce inflammation
· Improved cognitive function
· Reduce future allergies
Sources:
- cold water and oily fish eg salmon, maceral, herring or sardines
- green leaves of plants including seaweed and algae
- seeds and nuts: chia, flax and pumpkin seeds, walnuts and hemp seeds
How do we get enough?
We can get valuable dietary omega 3s from the sources above but the fear of mercury contamination as lead to a limit to the amount recommended to eat per week of oily fish to only 2-3x per week. So how do we get enough?
During pregnancy, the dietary goal for omega-3 fatty acids is 650 mg, of which 300mg is DHA. The recommended 2-3 servings of fish per week can provide up to only 200mg/day of omega-3s and therefore it is recommended that a good quality fish oil supplement, containing both EPA and DHA, and algae-derived DHA-only oils are good, mercury-safe supplements. A ratio of 1:2 EPA to DHA is recommended as this is how it is found in the diet
When should I take a supplement?
The highest need for DHA is in the 3rd trimester and the first couple of months postpartum as our babies brain goes through a growth spurt. If your stores are low of DHA at this time the transfer of DHA to the baby will be limited, therefore limiting the babies brain development. It is therefore very important to ensure the increased requirements are being met by either dietary sources or a good quality Omega 3 supplement.
Is your supplement safe?
Ensure the following when buying a fish oil supplement
- Smell? Does the fish oil smell fishy? High quality fish oil supplements do not smell fishy
- Does it taste fishy? Avoid oils with strong artificial flavours added to them
- Reputable manufacturer?
- Buy small containers to avoid oxidation
- Store in a cool dark place like the fridge
