Introduction

Carrying a little one within is a beautiful journey, and nourishing your body with the right nutrients along the way is crucial. During pregnancy, you are likely to hear countless pregnancy tips and advice, of which a common nutritional recommendation would be to incorporate omega-3 into your diet. But why is that so important? 

Omega-3 fatty acids are vital not only for the development of foetal tissues but also for the maintenance of health in pregnant individuals. Since the human body cannot naturally produce omega-3, it is crucial to obtain sufficient omega-3 through diet (or supplements) to support a healthy pregnancy.¹

In this article, we will explore the importance of omega-3 for both you and your little one. We will also look into food sources rich in omega-3 and the recommended daily intake of omega-3 for a wholesome and healthy pregnancy.

What is omega-3?

Omega-3 is a type of healthy fatty acid in the polyunsaturated fat family. The three main types of omega-3 fatty acids are:²

• Alpha-linolenic acid (ALA): Mainly found in plant sources such as flaxseed, soybean, and canola oils
• Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA): Found in a variety of fish and seafood, examples include salmon, tuna, crab, mussels, and oysters

While the availability of ALA in our body depends entirely on our dietary intake, EPA and DHA can be synthesised from ALA (if available). However, the conversion of ALA to EPA and DHA occurs to a limited extent.¹ Therefore, it is best to obtain all three forms of omega-3 directly from food.

Benefits of omega-3 to pregnant individuals

• Could improve emotional management: An increased risk for high levels of depressive symptoms during pregnancy was seen with a low level of fish omega-3 consumption during childbearing.³ Omega-3 deficiency during pregnancy was also found to be a risk factor for postpartum mood disorders.^4,5 Increasing omega-3 in the diet and taking omega-3 supplements have been shown to be effective in treating and preventing mood disorders.^4,6

Benefits of omega-3 to babies

• Could reduce the risk of premature birth: Omega-3 fatty acids can inhibit the production of prostaglandins,⁷ which are hormone-like compounds that induce labour,⁸ in mothers. Studies show that regular supplementation of omega-3 may reduce the risk of premature birth (before week 34),^9,10 which is a leading cause of neonatal deaths.¹¹

• May support healthy birth weight: Pregnant individuals who routinely took adequate omega-3 are seen to have longer durations of pregnancy, which may allow their babies to have greater birth weights.¹²

• Could promote neurological development: Omega-3 fatty acid is an essential building block of brain cells.⁷ Studies show that adequate consumption of omega-3 fatty acids during pregnancy may improve the neurodevelopment of the baby.⁷ Meanwhile, low levels of DHA in infants or children may increase the risk of developmental disabilities, such as autism spectrum disorders (ASD) and attention deficit hyperactivity disorder (ADHD).¹⁰ 

• May reduce risk of allergic diseases: Studies have also shown that higher omega-3 intake during pregnancy could be a low-cost approach to reducing the risk of allergic diseases, e.g. asthma and eczema, in infants.¹³ However, as results were not always consistent, further studies are needed to confirm the link between omega-3 and allergies in early life.

• Could support eye health: A Finnish research team compared the vision of babies whose mothers had different fish consumption frequencies during pregnancy.¹⁴ Interestingly, they noted that babies whose mothers ate fish at least three times a week during the final trimester of pregnancy had better vision, when compared to babies whose mothers had little or no fish during their pregnancy. This discovery sheds light on the positive impact of including omega-3 in the diet during pregnancy on the development of the foetus's eyes.

General benefits of omega-3

Some other benefits of consuming omega-3 include:

• Lowering the risk of heart disease by reducing blood cholesterol levels¹⁵
• Alleviating symptoms of rheumatoid arthritis¹⁶
• Reducing the risk of certain cancers and cognitive decline, including Alzheimer’s disease and dementia; however, evidence is mixed^2,16

Sources of omega-3 

Fish, especially oily varieties, stand out as some of the top sources of DHA and EPA. These include:^1,2,17

• Salmon
• Tuna
• Herring
• Sardines
• Shellfish, such as oysters and shrimp 

However, as marine life naturally contains mercury, pregnant individuals should pay attention to the types and amounts of seafood they consume to avoid the harmful effects of mercury on the foetus's health.²

Fish oil can be a great alternative without such risks. The processing and refining steps in its production can eliminate toxins, e.g. mercury and polychlorinated biphenyls (PCBs), found in fresh fish.² However, it is important to consume high-quality fish oil from reliable manufacturers. For safe and reliable recommendations, speak to healthcare professionals for guidance.

For those following a plant-based diet, you can turn to sources like seaweed, nuts, and seeds. Flaxseeds, chia seeds, and walnuts are especially rich in ALA.¹

Additionally, some foods, e.g. eggs, milk, yoghurt, and bread, may be fortified with omega-3.² Check the nutrition labels of your preferred food items for their omega-3 content. 

Recommended daily dosage

The US Institute of Medicine has set the following minimum daily dosage guidelines:²

FAQs

In which trimester should I take omega-3?

Omega-3 fatty acids are important throughout pregnancy. However, they are particularly crucial during the second and third trimesters, when the baby's brain and vision development are at their peak stages.⁷ Talk to your doctor to ensure you are meeting your specific nutritional needs during pregnancy.

Are DHA and omega-3 the same?

DHA is a type of omega-3 fatty acid with a number of health benefits. 

What happens if you don't take DHA during pregnancy?

DHA deficiency during pregnancy is associated with higher risks of poor cognitive development and vision problems in babies.¹⁸  

Do fish oil supplements taste or smell fishy? 

High-quality fish oil supplements should not have an unpleasant fishy odour or taste unless they have turned bad or have been loaded with artificial flavours.¹⁹

Summary

A healthy pregnancy involves getting the right micro and macronutrients.  

A well-balanced mix of omega-3, whether from plant or animal sources, not only supports your well-being but also plays an essential role in the optimal development of your baby.

Your health is a priority. If you are considering taking omega-3 supplements, remember to consult with your healthcare provider beforehand for safe incorporation. By making small and informed choices today, you can take the right steps towards a healthier and happier pregnancy. 

Congratulations on this beautiful journey!