During your pregnancy, you want the best for your child and for yourself. Your body works overtime to let your baby grow and develop. It needs extra nutrients for that. Omega 3 fatty acids, such as DHA and EPA, are among them. These healthy fats are mainly found in oily fish and play a role in your baby's development. Yet many pregnant women do not get enough of them.
How do you make sure you get enough omega 3? And what do you look out for when choosing a supplement? In this article you will read what you need to know to make a conscious choice.
What are omega 3 fatty acids?
Omega 3 fatty acids are healthy, polyunsaturated fats that your body needs. You find them in different forms.
- ALA (alpha-linolenic acid) is mainly found in plant sources such as flaxseed, walnuts and vegetable oils.
- EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are mainly found in oily fish and fish oil.
Your body can convert ALA into EPA and DHA, but this happens only to a very limited extent. That is why it is important to get EPA and DHA directly through your diet or with a supplement.
Read more here about EPA and DHA and in which foods you find them.
Why are omega 3 fatty acids important during pregnancy?
During pregnancy, your baby grows and develops at a rapid pace. Certain nutrients during pregnancy are extra important in this period. Omega 3 fatty acids, especially DHA, play a role in this. DHA is an important building block for the brain and good for the eyes. During pregnancy, your body therefore has a greater need for these fatty acids, so that your child gets everything it needs for its development.
Sufficient intake of DHA by the mother contributes to the normal development of the brain and eyesight of the fetus and of breastfed babies. In addition, omega 3 fatty acids such as EPA and DHA support the normal function of the heart, at a daily intake of 250 mg of EPA and DHA.
Because your body produces little or no DHA and EPA itself, it is important to get these fatty acids through food or a supplement. For pregnant women who eat little or no fish, a supplement can be a good addition.
How do you get enough omega 3?
The Dutch Health Council advises eating fish once a week, preferably oily fish. Oily fish is an important source of omega 3 fatty acids, especially DHA and EPA. Well-known examples are herring, mackerel and salmon, but sardines, anchovies and trout also fit well in this list. By regularly eating oily fish, you get an average of about 200 milligrams of DHA per day.
Yet many people, and certainly pregnant women, do not meet this advice. This can have various reasons, such as taste preference, practical objections such as costs, or concerns about the origin of the fish. In that case, a supplement with omega 3 can be a good addition to still get enough of these fatty acids.
What can you look out for in a fish oil supplement?
Not every fish oil supplement is the same. The composition, quality and origin can differ greatly. It is therefore important to choose consciously.
Pay attention to the following 5 points:
- DHA and EPA content: Check how much DHA and EPA the supplement provides per daily dose. For pregnant women, a daily intake of at least 200 mg of DHA is often recommended.
- Purity: Choose a product that is well purified and free of unwanted substances, such as heavy metals. Reliable brands state this on their packaging or website.
- Origin and sustainability: Pay attention to the origin of the fish and preferably choose a product that has been sourced in a sustainable way, for example with a certification for sustainable fishing.
- Form: Fish oil is available in different forms, such as capsules or liquid. Liquid fish oil is often seen as easier to absorb and easier to dose, but the choice also depends on what you find comfortable to use.
- Taste: Especially with liquid fish oil, the taste can determine how pleasant you find the product. A neutral or fresh taste helps you keep up the daily intake.
By paying attention to these points, you choose a supplement that suits your situation and preferences.
A good foundation for development
During pregnancy, you want nothing more than to provide a good foundation for your child's development. Omega 3 fatty acids, and especially DHA and EPA, are part of that. Whether you get enough through food or choose a supplement: the most important thing is that you make a conscious choice that suits your situation. Do you have questions or doubts about what is best? Then always discuss it with your midwife or doctor. That way you can be sure you are getting the right support for yourself and your baby.
