Are you expecting a baby or have you just had one? Then naturally, you want the very best for your little one. You eat healthily, take your vitamins, and take good care of yourself. But did you know that omega-3 fatty acids play a special role in your baby's development? In this blog, you will discover why DHA is so important for your little one and how to ensure you get enough.
Why is omega-3 important for your baby?
Your body can do a lot, but producing omega-3 fatty acids is not one of them. You must obtain these important fats through what you eat or drink. And that is especially important if you are pregnant or breastfeeding!
DHA (the long name is docosahexaenoic acid) is the omega-3 for your baby. Maternal DHA intake contributes to the normal brain development of the fetus and breastfed infants.*
And it doesn't stop at the brain: DHA is also important for your baby's eyes. Maternal DHA intake contributes to the normal development of the eyes in the fetus and in breastfed infants.*
When does your baby need omega-3?
Your baby's brain develops at a rapid pace, especially during the last three months of your pregnancy and the first year of life. During that time, billions of new connections are formed between brain cells.
During this development, DHA is literally incorporated into your little one's brain and eyes. It forms an important part of cell membranes and ensures that brain cells can communicate with each other. That is why it is especially important that you, as a mother, get enough DHA: your baby desperately needs it for all development.
Omega-3 during breastfeeding
Even after birth, DHA is still super important for your baby. If you are breastfeeding, all the omega-3 fatty acids you consume simply end up in your breast milk. And that is very convenient: this way, your little one automatically gets all the DHA it needs.
And that is just as well, because the development of your baby's eyes continues for quite some time. DHA contributes to the normal visual development of infants up to the age of 12 months.* Your baby needs approximately 100 mg of DHA per day for this effect, and receives this amount through healthy breast milk.
How much DHA do you need as a mother?
In addition to the standard recommendation of 250 mg of EPA and DHA per day, an extra 200 mg of DHA per day is recommended if you are pregnant or breastfeeding.* This amounts to a total of approximately 450 mg of omega-3 per day. You can obtain this amount by eating fatty fish twice a week (such as salmon, mackerel, or sardines), taking an omega-3 supplement, or a combination of both.
Do you get enough DHA from your diet?
Fatty fish is the best natural source of DHA. A 100-gram serving of salmon contains approximately 1,000-2,000 mg of DHA, more than enough for several days! But let's be honest: not everyone eats fish twice a week, especially not during pregnancy when you might be suffering from morning sickness.
You can also get omega-3 from other foods. Think of eggs from chickens that have been given extra omega-3 in their feed. Walnuts and flaxseed are also full of omega-3, but in the form of ALA. This is a plant-based omega-3 that your body is not very good at converting ALA to DHA. Therefore, of all the ALA you ingest, only a very small portion (often less than 5%) is actually converted into the DHA your baby needs.
This is how you get enough omega-3 for your baby
Plan fish into your menu twice a week and choose smaller varieties such as sardines and mackerel. These are less contaminated than large fish. Do you not feel like eating fish, or does it make you nauseous during pregnancy? Then an omega-3 supplement is a good solution.
Pay attention to the quality: do you get a fishy smell or aftertaste after taking it? Then the omega-3 fatty acids are damaged and less effective. Therefore, choose a high-quality supplement. Arctic Blue For example, we have both pure fish oil (MSC certified) and algae oil (vegan certified). Both contain direct EPA and DHA.
Sprinkling walnuts and flaxseed over your breakfast is also healthy, but for your baby, it is better to focus on direct DHA sources such as fish or supplements.
Finally: the best for your baby
By getting enough DHA during your pregnancy and breastfeeding, you give your baby the best start in life. Whether you choose fatty fish, algae oil, or fish oil , the most important thing is that you consistently get enough DHA. This way, you naturally support the healthy development of your little one!
EFSA-approved health claims. The beneficial effect on the brain and eyes is obtained with a daily intake of 200 mg DHA in addition to the recommended daily intake of 250 mg EPA and DHA for adults. For the visual development of infants, a daily intake of 100 mg DHA applies.
