If you’ve been taking folic acid and eating a balanced diet during pregnancy, that’s great, but there may still be a critical element missing: omega-3 fatty acids. Specifically, fish oil enriched with omega-3s can offer incredible benefits both for your health and your baby’s development during pregnancy. From the early stages of conception through to delivery, omega-3s support not only your overall well-being but also the growth and development of your baby.
### Why Fish Oil is Crucial for Babies
One specific omega-3 fatty acid, DHA, is vital for your baby’s brain and eye development. Considering that the brain is about 60% fat (with 20% of that being omega-3 fatty acids), a lack of DHA during pregnancy can potentially impact the baby’s brain development. Research has shown that babies whose mothers consumed fish oil had more synapses in their brains compared to those whose mothers didn’t, leading to better neurological outcomes. A study involving 12,000 pregnant women even found that children of mothers with low omega-3 intake scored lower on IQ tests.
There are three key types of omega-3 fatty acids: ALA (found in plant-based sources like flax and chia seeds), EPA, and DHA (primarily found in animal products like fish oil). For pregnancy, DHA and EPA are the most beneficial and are found in fatty fish such as salmon, trout, and mackerel.
Omega-3s aren’t produced naturally by the body and must be consumed through dietary sources or supplements. They play an essential role in your baby’s neural development, as well as regulating birth weight and the length of your pregnancy. However, many pregnant women don’t get enough omega-3s due to the limited amount of fish recommended during pregnancy (about two servings per week). To make up for this gap, supplements like fish oil or algae-based DHA can be incredibly helpful.
### The Role of Omega-3 and Other PUFAs in Fetal Development
Polyunsaturated fatty acids (PUFAs), including omega-3 and omega-6 fatty acids found in fish oil, are vital for fetal and newborn brain and nervous system development. Two important types of PUFAs—DHA and arachidonic acid (AA)—are needed for central nervous system (CNS) growth and function. DHA, which is part of the brain and retina’s structure, supports better vision and neural function. During the last trimester, fetal demand for omega-3 skyrockets as the baby’s brain and CNS develop rapidly.
Even though DHA is critical, the baby can only get it through maternal intake or placental transfer. Studies show that maternal DHA consumption directly affects the baby’s DHA levels in blood and the central nervous system. Because the baby’s CNS development continues until about 18 months of age, ensuring sufficient DHA intake during pregnancy is especially important.
### Fish Oil and Pregnancy: A Historical Perspective
Research into fish oil’s benefits for pregnancy began in the 1980s, when a study revealed that women from the Faroe Islands, who ate a diet rich in fish, gave birth to babies who were heavier and had longer gestational periods than those from Denmark. Follow-up studies confirmed the link between fish oil and healthier pregnancies. For example, women who consumed fish oil during pregnancy were shown to carry their pregnancies four days longer on average, with their babies weighing more at birth.
A Norwegian study also found that women who consumed cod liver oil during pregnancy and lactation had babies with higher DHA levels. These babies not only had longer gestational periods but also demonstrated better cognitive and mental processing skills as they grew older. Similarly, an Australian study concluded that maternal intake of fish oil during pregnancy resulted in babies with higher DHA and EPA levels, which boosted hand-eye coordination and cognitive development.
### Cognitive and Neural Benefits for Babies
The second half of pregnancy is when rapid brain and retinal development occur. DHA, a primary component of fish oil, helps enhance cognitive abilities, attention span, and hand-eye coordination in babies. Research in Canada and Denmark demonstrated that babies born to mothers with higher DHA levels outperform others on intelligence and visual acuity tests later in life.
Further, the relationship between DHA and prenatal development extends to preventing preterm births. Women who consumed omega-3 fatty acids regularly during pregnancy had a significantly lower risk of delivering prematurely. This highlights the critical role of omega-3 supplementation, particularly for women at higher risk of preterm delivery.
### Maternal Health Benefits and Postnatal Support
Omega-3 fatty acids aren’t just beneficial for the baby; they’re also essential for the mother’s health. Pregnancy often depletes a woman’s omega-3 stores, which can increase the risk of postnatal depression. This is why the National Institutes of Health recommends pregnant women consume at least 300 mg of DHA daily.
Additionally, omega-3 fatty acids can help improve skin elasticity during pregnancy, potentially minimizing stretch marks. They also reduce inflammation, promote healthy collagen production, and help regulate important bodily functions such as blood pressure and nerve transmission.
### How to Safely Consume Omega-3s During Pregnancy
The best sources of DHA and EPA are cold-water fish like salmon, tuna, mackerel, sardines, and anchovies. However, due to concerns about mercury and other toxins in seafood, supplements are often the safest option. High-quality fish oil supplements can provide the necessary omega-3 fatty acids without the risk of contamination.
Flaxseed and other plant sources contain a form of omega-3 called ALA, but it’s harder for the body to convert ALA into DHA and EPA. For this reason, fish oil is generally considered the most effective way to ensure you and your baby get the required nutrients.
When choosing a fish oil supplement, look for one that is molecularly distilled to remove toxins and has been tested for purity. Avoid supplements with strong artificial flavors or odors, which may indicate the presence of additives. Consult your doctor to determine the right dosage for your needs.
For pregnant women, fish oil supplements should ideally provide at least 450 mg of combined EPA and DHA per serving, equivalent to one or two portions of oily fish per week. Be cautious about choosing supplements and discuss your fish oil intake with your healthcare provider to ensure safety and effectiveness.
### Final Thoughts
Taking fish oil during pregnancy is an easy and effective way to support both fetal development and maternal health. The omega-3 fatty acids DHA and EPA play a crucial role in developing your baby’s brain, eyes, and nervous system while reducing the risk of preterm birth and other complications. By incorporating fish oil into your diet—whether through food or supplements—you can give your baby the best possible start in life while also maintaining your own health. Always consult with your doctor to determine the right omega-3 regimen for your pregnancy.