Omega 3 During Pregnancy: Benefits, Dosage, and Best Food Sources

What Is Omega-3?

There are two types of fats: saturated and unsaturated. While saturated fats are generally considered to be “unhealthy” or “bad” for your body, unsaturated (poly and mono) fats are actually good for your body, as they support good heart health. Omega-3 is a type of polyunsaturated fat that your body cannot produce on its own. This is why it is an essential fatty acid you need to consume through either your diet or supplements. What does omega-3 do? It helps build cell membranes, supports the nervous system, and keeps inflammation in check. It is extremely beneficial for your heart, as it reduces triglycerides, lowers the risk of arrhythmias, and slows down the buildup of fat.

Types of Omega-3 Fatty Acids

Omega-3 fatty acids are mainly of three types: ALA, EPA, and DHA. Each of these types comes with its own unique benefits, with EPA and DHA being the most beneficial out of the three. 

• ALA (alpha-linolenic acid): This is found in plant sources like flaxseeds, chia seeds, and walnuts. You can also convert some ALA into EPA and DHA in your body, but this is quite inefficient in humans. ALA is associated with a lower risk of death from heart disease. Kale, spinach, soybeans, and hemp seeds are other sources of ALA.
• EPA (eicosapentaenoic acid): EPA is mostly present in cold-water fish. It lowers blood triglycerides, reduces inflammation, and promotes good heart health. You can get EPA from seafood such as fatty fish and algae. Some good sources are herring, salmon, tuna, eel, and prawns.
• DHA (docosahexaenoic acid): This omega-3 fatty acid is closely linked to brain and eye development. While it positively impacts conditions like arthritis, hypertension, type 2 diabetes, etc., a DHA deficiency can cause impaired brain function as well as the onset of Alzheimer’s disease. You can get your fill of DHA from fatty fish, seafood, and algae oil. Salmon, mackerel, herring, sardines, tuna, anchovies, and other DHA-rich foods are good sources.

Why Omega-3 Is Important During Pregnancy

During pregnancy, the baby is entirely dependent on the mother for its nutrition. This includes essential fatty acids such as omega-3, which are important for the growth of the foetus, especially the brain, retina, and nervous system. DHA is especially transferred from mother to child through the placenta, and demand peaks during the last trimester when the baby’s brain is developing rapidly.

If the mother’s diet is deficient in DHA, the body will still send what it has to the baby, sometimes at the expense of the mother’s own stores of omega-3. That’s part of why some women say they feel foggy or emotionally low after giving birth, a state that has been loosely linked to depleted omega-3 levels, though more research is still needed to confirm the exact mechanism.

Apart from brain development, omega-3 also supports placental function. It can also help regulate inflammation. This is highly beneficial as the body’s inflammatory load tends to increase as the pregnancy progresses.

What Are the Benefits of Omega-3 During Pregnancy?

Sufficient intake of omega-3 fatty acids has lots of benefits during pregnancy:

• It helps brain function and the development of nerves and vision of the foetus.
• It supports foetal development of the cardiac and respiratory systems. 
• It lowers the risk of developing symptoms of postpartum depression.
• It reduces the risk of pre-term birth.
• It supports heart health & lowers the risk of inflammation.
• It supports healthy birth weight.
• It may improve the mother’s mood.

How Much Omega-3 Do You Need During Pregnancy?

For optimal foetal development, multiple essential nutrients are required. Since the body cannot produce omega-3 on its own, it becomes necessary for the pregnant woman to consume adequate amounts of it through her diet or supplementation. But the question is: how much omega-3 fat should be consumed daily to support a healthy pregnancy?

According to experts, 200 to 300 mg of DHA (or DHA + EPA) should be a general target each day, on top of your standard diet. Practically speaking, an average woman can achieve this target by having one or two servings of fatty fish per week. Since seafood also contains organic mercury and harmful toxins, consumption should not be excessive. As per the FDA/EPA advisory, two servings of fish each week is generally considered a safe option. For those who do not eat seafood or are simply unable to reach the dietary goal, omega-3 supplements can be helpful.

For safe consumption and best results, have a detailed conversation about your diet with a healthcare provider.

Best Food Sources of Omega-3 During Pregnancy

Fatty fish and algae oil are great options for meeting your omega-3 requirements. However, the list goes beyond these items.

Are Omega-3 Supplements Safe During Pregnancy?

Omega-3 supplements are generally considered a safe option to reach your daily intake. When the dietary intake falls short, fish oil and algae oil supplements are two of the most common options, with the latter being a popular choice among vegans and vegetarians. While supplements made from fish are safe, those made with its liver (example: cod liver oil) are usually avoided during pregnancy. If side effects occur, they are usually mild and include a fishy aftertaste, upset stomach, and digestion issues. That being said, it is best to consult your healthcare provider before starting any supplement.

Can Omega-3 Improve Fertility and Pregnancy Outcomes?

Generally speaking, the research on omega-3’s effects on fertility has yielded promising results. It promotes female fertility by protecting developing eggs and supporting egg quality through healthy cell membrane maintenance and reduced inflammation. If you have high levels of DHA in follicular fluid, your pregnancy may have better outcomes. Omega-3 has also been linked to influencing hormone signalling during follicular development and ovulation. 

On the other hand, omega-3 also has positive effects on male fertility. It is considered to improve sperm motility, sperm membrane flexibility, and sperm count. It is also linked to protecting sperm from oxidative stress. 

It is important to understand that including omega-3 in your daily diet is not a “treatment” for infertility. Instead, maintaining good omega-3 status along with a balanced diet may provide certain benefits to the couple trying to conceive. Relying on omega-3 consumption alone will not fix your fertility issues or improve pregnancy outcomes. It is simply one part of a bigger picture.

Risks of Too Little or Too Much Omega-3

Too little omega-3 during pregnancy increases the risk of preterm birth, impaired foetal brain development, postpartum depression, low birth weight, etc. Babies born to mothers with low omega-3 intake may also have a higher chance of developing allergies. 

On the other hand, too much omega-3 may increase the chances of blood thinning and bleeding. Omega-3 supplements, especially cod liver oil, can cause a toxic buildup of vitamin A. Digestive and metabolic distress in the mother are also some risks of too much omega-3 intake. Just like too little omega-3, consuming it in excess can also lead to preterm birth. Needless to say, finding a balance is key.

Tips to Include More Omega-3 in Your Pregnancy Diet

Including omega-3 in your diet may not be easy for everyone, especially if you are a vegetarian or simply do not like seafood. Not to mention that seafood can be a trigger for nausea in some pregnant women, too. Here are some tips for you to easily incorporate healthy fats into your diet:

• It’s better to make a few small changes that you can stick with than to try and change your whole diet at once.
• Start by getting fatty fish onto your weekly meal rotation, aiming for two servings if you can. Salmon, sardines and trout are all quick-cooking and go well with simple sides.
• Keep walnuts or a seed mix handy for snacking; they need no preparation and travel well.
• Each morning, add a spoon of ground flaxseed or chia seeds to your muesli, smoothies or yoghurt. This adds fibre and omega-3 that can also aid in digestive changes related to pregnancy.
• Choose fortified foods, such as omega-3-enriched eggs or plant-based milk, when you're at the grocery store, which require no extra work other than reading labels.
• If you are still not getting enough from your diet, talk to a healthcare provider about taking a DHA or algae-based supplement.

Conclusion

We have now learned that omega-3 fatty acids, especially DHA, play an important role in promoting foetal brain and eye development, while also helping the pregnant mother support her own health and well-being. You can meet the increased demands of pregnancy without too much difficulty by getting enough through a mix of fatty fish, plant sources, fortified foods and supplements if needed. As with most aspects of prenatal nutrition, consistency and moderation are more important than perfection. Before making any decisions, talk to your healthcare provider to make sure your omega-3 intake stays within a safe and effective range for the well-being of both mum and baby.