Omega 3 Benefits in Pregnancy

Omega-3 fatty acids are important nutrients that we need to get from our food. If you're a fish lover, that's great news! However, many women don't get enough Omega-3s because fish isn't a big part of the typical American diet. So, if you're looking to boost your Omega-3 intake, consider adding more fish to your meals or taking a fish oil or vegetarian supplemental source. There is something for everyone!

Omega-3, which can only be obtained from diet, is essential for your baby’s brain development, nervous system, and eyes. Omega-3 has also been shown in research to prevent in preterm birth, support healthy fetal weight gain, and maintain postpartum moods for mom.

Fatty Acid Chains

Omega-3 is separated into three fatty acid chains DHA, EPA, and ALA.

DHA and EPA

Long-chain omega-3 fatty acids include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Foods rich in EPA and DHA include fatty fish, shellfish, fish oil, and microalgea.

The health benefits from EPA and DHA are numerous. EPA supports the heart, immune system, and inflammatory response. DHA supports the brain, eyes, and central nervous system, which is why it is uniquely important for pregnant and lactating women.

ALA

Short-chain omega-3 fatty acids are ALA (alpha-linolenic acid) are found in plants, such as flaxseed, walnuts, and other plant sources. Though beneficial, ALA omega-3 fatty acids are not metabolized as efficiently as EPA and DHA. Mostly, ALA is used in the human body for energy.

Food Sources of DHA and EPA

DHA and EPA come primarily from the same fish sources, so it is easy to obtain by either eating fish or taking a fish oil supplement.

Fabulous Foods with DHA and EPA

Omega 3 – per 3 oz	Mg DHA & EPA Combined
Herring, Atlantic	1,712
Salmon, sockeye	1,046
Rainbow trout, farmed	3 981
Sardines, canned	835

Fish Oil

When taking fish oil, make sure the product has been thoroughly screened for contaminants. Pregnant women should not consume more than 12 ounces of seafood per week from low-mercury species.

Tips for Vegetarians

Research has shown that microalgae are an excellent EPA and DHA source, which can be purchased as a supplement. Enriching your diet with ALA-rich plant foods will also contribute to your optimal health. 

ALA-Rich Plant Foods

Flaxseed oil, 7 g per Tbsp

Chia seeds, 5 g per ounce

English Walnuts, 2.5 g per ounce

Ground flaxseed, 1.6 g per Tbsp

Walnut oil, 1.5 g per Tbsp

Canola oil 1.5 g per Tbsp

Mustard oil, 1 g per Tbsp

Black walnuts, 0.5 g per ounce

Supplementing with Omega-3

There is no official daily recommended allowance for Omega-3, but global recommendations range from approximately 200mg to 600mg. Often, the most recommended and highly sourced fish oils for pregnancy will have more, such as Nordic Naturals. 

Supplement List

Please see the blog post for all supplement recommendations.

Sources

Greenberg JA, Bell SJ, Ausdal WV. Omega-3 Fatty Acid supplementation during pregnancy. Rev Obstet Gynecol. 2008;1(4):162-169.

Lewin GA, Schachter HM, Yuen D, et al. Effects of Omega-3 Fatty Acids on Child and Maternal Health: Summary. 2005 Aug. In: AHRQ Evidence Report Summaries. Rockville (MD): Agency for Healthcare Research and Quality (US); 1998-2005. 118. https://www.ncbi.nlm.nih.gov/books/NBK11872/

Marcus, Eric. Vegan Omega 3 Guide: ALA, DHA, & EPA Fats. Vegan.com

Melanson SF, Lewandrowski EL, Flood JG, Lewandrowski KB. Measurement of organochlorines in commercial over-the-counter fish oil preparations: implications for dietary and therapeutic recommendations for omega-3 fatty acids and a review of the literature. Arch Pathol Lab Med. 2005;129(1):74-77. doi:10.1043/1543-2165(2005)129<74:MOOICO>2.0.CO;2

Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M. Omega-3 fatty acid addition during pregnancy. Cochrane Database of Systematic Reviews 2018, Issue 11. Art. No.: CD003402. DOI: 10.1002/14651858.CD003402.pub3

National Institute of Health (NIH). Office of Dietary Supplements: Omega 3 Fatty Acids – Fact Sheet for Consumers. July 11, 2019. NIH Website.

Peltomaa E, Johnson MD, Taipale SJ. Marine Cryptophytes Are Great Sources of EPA and DHA. Mar Drugs. 2017;16(1):3. Published 2017 Dec 26. doi:10.3390/md16010003

Turner, Hadley. Comparing Algae-Based DHA+EPA Supplements. Today’s Dietician, E-News Exclusive.