Omega-3 during pregnancy: Benefits, sources and side effects

Omega-3 fatty acids are important for our health, but our bodies cannot produce them naturally. The solution lies in food sources. People mostly have fatty fish or fish oil supplements to get omega-3. But during pregnancy, women are given a long list of what to eat and what to skip. Doubts about eating fish or any type of supplement when pregnant are common! So naturally, one might wonder if it is safe for you to have omega-3s during pregnancy.

What are omega-3 fatty acids?

These fatty acids are a type of unsaturated fat essential for our health. The body cannot produce them by itself, so we have to get them through diet. Here are the main types of omega-3 fatty acids –

• Alpha-linolenic acid (ALA) found in flaxseed, soybean and canola oils.
• Eicosapentaenoic acid (EPA) is found in fatty fish, fish oil and seaweed.
• Docosahexaenoic acid (DHA) found in fish oil and seaweed.

Here are sources of omega-3 fatty acids:

1. Fish

You can eat two or three servings of fish per week during pregnancy and while breastfeeding, according to the American College of Obstetricians and Gynecologists. Safe options for pregnant women include salmon, sardines, mackerel and trout. These fish are rich in EPA and DHA and low in mercury, which can damage the baby’s nervous system.

2. Fish oil supplements

Fish oil supplements may be a good alternative if dietary intake of omega-3-rich fish is insufficient. However, it’s important to choose high-quality supplements that have been tested for purity and contaminants, says obstetrician and gynecologist Dr Chetna Jain.

3. Algae oil supplements

For vegetarians and vegans, algal oil is a plant source of DHA and EPA. Algae oil is derived from seaweed and is free of pollutants such as mercury.

4. Fortified foods

Want to add omega-3 rich foods to your diet? Look for eggs, milk and yogurt that are fortified with DHA. They can help increase your omega-3 intake.

5. Plant sources

While plant sources such as flax seeds, chia seeds, walnuts and hemp seeds are rich in ALA (alpha-linolenic acid), they are not as effective as direct sources of DHA and EPA. The body can convert ALA to DHA and EPA, but this process is inefficient.

How are omega-3 fatty acids beneficial for pregnant women?

Omega-3 fatty acids, especially EPA and DHA, have multiple benefits for both mother and baby, the expert says.

Benefits for the child

• DHA is a major structural component of the brain, so adequate DHA intake during pregnancy improves cognitive function and attention in infants.
• DHA is also essential for retinal development. Contributes to the better development of vision and functioning of the baby.
• Omega-3 plays a vital role in the growth of fetal neurons and the formation of nerve connections.
• Omega-3 fatty acids reduce the risk of premature birth, thus preventing respiratory problems and developmental delays.
• Omega-3 is associated with healthier birth weights.

Benefits for the mother

• Omega-3 fatty acids may help reduce complications such as preeclampsia, characterized by high blood pressure and damage to other organs, such as the kidneys.
• Omega-3 reduces the risk of prenatal and postpartum depression.
• Pregnancy puts more strain on the cardiovascular system, and omega-3 helps maintain heart health by lowering triglycerides, lowering blood pressure, and preventing blood clots.
• Omega-3 can reduce inflammation associated with pregnancy, which can benefit both the health of the mother and the fetus.

Is it safe for pregnant women to take omega-3 supplements?

Yes, it’s generally safe for pregnant women to take omega-3 supplements, and it can be beneficial for both the health of the mother and the fetus, says Dr Jain.

The most rapid development of the retina and nerves in babies occurs primarily during the third trimester, so omega-3 fatty acid supplementation may be especially important during this time, according to a 2008 study published in Reviews in Obstetrics and Gynecology. .

The typical recommended dose of DHA during pregnancy is at least 200 to 300 mg per day, but the exact amount can vary based on individual needs and doctor’s recommendations, the expert says.

What are the side effects of omega-3 fatty acids?

Omega-3 fatty acids are generally considered safe and beneficial for both pregnant women and their unborn babies. However, there may be possible side effects of omega-3 fatty acids:

1. Problems with digestion

Some women may experience digestive discomfort, such as nausea, indigestion, diarrhea or a fishy taste. These symptoms are often mild and can be minimized by taking the supplement with meals.

2. Blood thinning

Omega-3 fatty acids have a mild blood-thinning effect, which can increase the risk of bleeding, especially in people taking anticoagulant drugs or those with bleeding disorders, the expert says.

3. Allergic reactions

Some women may have allergic reactions to fish oil supplements although this is rare. Its symptoms include redness and itching.

Also, fish oil supplements derived from contaminated fish may contain mercury. High levels of mercury can adversely affect the development of the baby’s nervous system. So choose high-quality, purified supplements from reputable sources, says the expert. Taking very high doses of omega-3 supplements can lead to excessive bleeding and can affect immune function. It is important to stick to the doses recommended by your doctor.

Omega-3 fatty acids provide health benefits during pregnancy for both mother and baby. They can support brain development and reduce the risk of premature birth, but there may be side effects.