Going to welcome a baby soon? Then you are surely taking care of your health and diet. Did you know that including omega-3 fatty acids in your diet has miraculous health benefits for you and your baby? Yes, even in newborns, there is more attention span and early development to be seen if the mom has been consuming more of these essential fats. Omega 3 fish oil is something every pregnant woman should know.
In fact, research has determined that babies born to mothers who have higher levels of omega-3 fatty acid or Docosahexaenoic acid (DHA) in their blood have much higher levels of attention span in the second year of their life. Studies have also proven that the most effective and beneficial omega-3s are: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). EPA and DHA are mostly found together and also work together in our bodies. However, each of these has its own unique benefits for our bodies.
In This Article
- Importance Of Omega 3 Fish Oil During Pregnancy
- Benefits of Omega-3 Fish Oil For Pregnant Women
- Recommended Dosage
- FAQ’s
Importance Of Omega 3 Fish Oil During Pregnancy
Are you wondering what is the importance of Omega 3 fish oil during pregnancy? Let’s see. The first one, EPA, helps strengthen your immune system, the heart’s functioning, and inflammatory response. Whereas the second one, DHA, has advantages for your brain, central nervous system, and even your eyes. Now, that’s quite a few advantages and that’s why omega-3 is so important for expecting women or lactating moms.
Even in the first couple of months, these babies will be well ahead of other infants. Isn’t that good news? A famous researcher John Colombo, Ph.D., said “Attention is considered an important, but not the only component of intelligence early in life. This adds to the mounting evidence that DHA plays an important part in brain development“.
DHA is a very important ingredient needed for growing and developing the brain of your little one. An interesting fact is that it accumulates large amounts of DHA during an initial couple of years of your baby. It’s only the brain and nervous system out of the whole body that have very high levels of DHA.
But are you wondering what these Omega-3 actually are? These are basically polyunsaturated fatty acids, which are very important nutrients for the health and development of infants and adults alike. The only thing is that omega-3 fatty acids are not synthesized by our bodies and so we must make an effort to include them in our diet and supplements. But the fact is that mostly the diet we consume is hugely lacking in it.
Benefits of Omega-3 Fish Oil For Pregnant Women
So we have seen the neurological and other early development benefits of consuming omega-3, but these fatty acids are also very important for pregnant women. Most of us wouldn’t know that if your diet is deficient in these nutrients and you are expecting, too, then there are chances of omega-3s being depleted in your body because your fetus uses these fatty acids for its own nervous system development.
Not only that, omega-3s if highly consumed, reduce the chances of allergies in your newborn. These fatty acids are also used to make breast milk and are said to have a positive impact on the pregnancy, such as preventing pre-term labor and delivery, increasing the birth weight of your newborn, and lowering the risk of preeclampsia. Let’s see some top benefits of omega-3 fish oil listed below:
- Prevents Alzheimer’s disease: The fatty acids found in fish oil are very essential for our brain’s functioning. Not only do they prevent brain atrophy or Alzheimer’s disease, but they also slow down cognitive decline, if it’s begun happening.
- Helpful in reducing anxiety: The deficiency of these nutrients also enhances your risk for anxiety and depression. So how do you know that this might be one of the reasons for postpartum mood swings?
- Reduces the chances of miscarriage: Consuming fish oil when you are expecting reduces the risk of miscarriage. There are also very less chances of serious complications like gestational diabetes, pre-eclampsia, etc.
- Maintains your heart health and cholesterol: The EFAs present in omega-3s help to regulate your heart’s functioning and also keep your blood vessels healthy. This means that there are lesser chances of heart disease, high blood pressure, or high cholesterol.
- Attention-deficit/hyperactivity disorder (ADHD): Did you know that 60 percent of your brain is composed of fats? This brain disorder can be prevented by consuming omega-3 fish oil as it helps to boost one’s brain functioning.
- Help to maintain a healthy pregnancy: Not only are these fatty acids good after you have conceived, but also before it. Why? These health-laden nutrients are also good even before conception and also in breastfeeding. The EPA and DHA in omega-3 help in building your baby’s healthy brain, and vision, more so in the third trimester of your pregnancy and during the initial growing years.
- Benefits of healthy hair, nails, and skin: Omega 3 EFAs are very important for cell membrane structure and assist nutrients to enter the skin cells. This gives you smooth, glowing skin and also quicker wound healing.
- Healthy joint mobility: Omega 3 fatty acids help to protect your joints and give you healthy joints. These nutrients help to avoid stiff, inflamed, and painful joints.
Having spoken about the many benefits, the fact remains that anything done in excess is harmful. Therefore, let’s look at the correct dosage of taking omega-3 fish oils, which won’t harm you.
Recommended Dosage Of Omega 3 Fish Oil
The International Society for the Study of Fatty Acids and Lipids or ISSFAL recommends the following minimum dosage chart:
- Infants (Between 1-18 months):0-15 lbs – 32 mg/lb of EPA and DHA
- Children (Between 1.5-15 yrs): 15 mg/lb of EPA and DHA
- Adults (Between 15-115 yrs): 500 mg of EPA and DHA where there should be a minimum of 220 mg EPA and 220 mg of DHA
- For Pregnant and Lactating Women: 300 mg of DHA to be consumed every day
So, include these magical nutrients in your diet, if you already haven’t. But as per recommended dosage and bring in more good health for yourself and your baby, who is yet to come into this world.
FAQ’s
1. When Is The Best Time To Take Omega-3 During Pregnancy?
According to some research, consuming omega-3 supplements along with a meal high in fat can enhance absorption. People could therefore choose to take fish oil for breakfast, lunch or dinner. There is no right or wrong moment to take it, though.
2. When Should I Stop Taking Fish Oil During Pregnancy?
Prolonged consumption of high doses of omega-3 in the weeks and days leading up to childbirth poses a potential hazard of blood thinning, thereby increasing the likelihood of excessive bleeding during delivery or postpartum. It is generally recommended to temporarily discontinue the intake of fish oil supplements during the gestational period between 36-38 weeks until postpartum. In cases where there is a known risk of preterm labor, the continued consumption of fish oil may offer significant protection until full-term is reached.
3. Does Omega-3 Help Placenta?
The Omega-3 fatty acid known as DHA is a crucial component in the initial stages of gestation, as it is necessary for the proper formation of the placenta. Studies have proposed that the placenta exhibits a preference for long-chain polyunsaturated fatty acids, particularly omega-3s, for transportation to the developing fetus.
4. Is Fish Oil Good For Fetal Brain Development?
Higher levels of DHA in the mother’s blood were associated with longer attention spans in their offspring, and these benefits persisted into the second year of life. These newborns were two months ahead of their counterparts whose mothers had lower DHA levels during the first six months of life. Therefore, fish oil is beneficial for brain development in the fetus.
