During your pregnancy, you want the best for your baby and yourself. Your body works overtime to help your baby grow and develop. To do so, it needs extra nutrients. Omega-3 fatty acids , such as DHA and EPA, are part of this. These healthy fats are found mainly in fatty fish and play a role in your baby's development. Yet, many pregnant women do not get enough of them.
How do you ensure you get enough omega-3? And what should you look for when choosing a supplement? In this article, you will read what you need to know to make an informed choice.
What are omega-3 fatty acids?
Omega-3 fatty acids are healthy, polyunsaturated fats that your body needs. You find them in various forms.
- ALA (alpha-linolenic acid) is found primarily in plant-based sources such as flaxseed, walnuts, and vegetable oils.
- EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found mainly in fatty fish and fish oil.
Your body can convert ALA into EPA and DHA, but this happens only to a very limited extent. Therefore, it is important to obtain EPA and DHA directly through your diet or with a supplement.
Read more here about EPA and DHA and in which foods you can find them .
Why are omega-3 fatty acids important during pregnancy?
During pregnancy, your baby grows and develops at a rapid pace. Certain nutrients are especially important during pregnancy . Omega-3 fatty acids, particularly DHA, play a role in this. DHA is an important building block for the brain and good for the eyes. Therefore, during pregnancy, your body has a greater need for these fatty acids so that your baby receives everything it needs for development.
Sufficient DHA intake by the mother contributes to the normal development of the brain and vision of the fetus and of breastfed babies. In addition, omega-3 fatty acids such as EPA and DHA support the normal functioning of the heart, with a daily intake of 250 mg of EPA and DHA.
Because your body produces little to no DHA and EPA on its own, it is important to obtain these fatty acids through diet 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 Health Council advises eating fish once a week, preferably fatty fish. Fatty fish is an important source of omega-3 fatty acids, particularly DHA and EPA. Well-known examples include herring, mackerel, and salmon, but sardines, anchovies, and trout also fit well into this category. By regularly eating fatty fish, you consume an average of about 200 milligrams of DHA per day.
However, many people, and especially pregnant women, do not follow this advice. This can be due to various reasons, such as taste preference, practical objections like cost, or concerns about the origin of the fish. In that case, an omega-3 supplement can be a good addition to ensure sufficient intake of these fatty acids.
What should you look for in a fish oil supplement?
Not every fish oil supplement is the same. The composition, quality, and origin can vary significantly. 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 DHA is often recommended.
- Purity: Choose a product that is well purified and free from 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 caught sustainably, for example with a sustainable fisheries label.
- Form: Fish oil is available in various forms, such as capsules or liquid. Liquid fish oil is often considered easier to absorb and 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 to stick to daily intake.
By paying attention to this, you choose a supplement that suits your situation and preferences.
A good basis for development
During pregnancy, you want nothing more than to provide a good foundation for your baby's development. Omega-3 fatty acids, and especially DHA and EPA, are part of this. Whether you get enough through your diet or choose a supplement, the most important thing is to make a conscious choice that suits your situation. Do you have questions or are you unsure about what is best? Always discuss it with your midwife or doctor. This way, you can be sure that you receive the right support for both yourself and your baby.
