Are you expecting a baby or have you just had one? Then you naturally 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 make sure 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 have to get these important fats through what you eat or drink. And that is especially important when you are pregnant or breastfeeding!
DHA (the long name is docosahexaenoic acid) is the omega-3 for your baby. Maternal intake of DHA contributes to the normal brain development of the fetus and of breastfed infants.*
And it does not stop at the brain: DHA is also important for your baby's little eyes. Maternal intake of DHA contributes to the normal development of the eyes of the fetus and of breastfed infants.*
When does your baby need omega-3?
Your baby's brain develops at lightning speed, especially in the last three months of your pregnancy and the first year of life. During that time, billions of new connections are made between brain cells.
During this development, DHA is literally built into your little one's brain and eyes. It forms an important part of the cell membranes and enables brain cells to communicate with each other. That is why it is extra important that you as a mother get enough DHA: your baby needs it badly for all these developments.
Omega-3 during breastfeeding
After birth, DHA is still super important for your baby. If you are breastfeeding, all the omega-3 fatty acids you take in simply end up in your breast milk. And that is very convenient: this way your little one automatically gets all the DHA they need.
And that is a good thing, because the development of your baby's eyes continues for quite some time. DHA contributes to the normal visual development of infants up to 12 months of age.* Your baby needs about 100 mg of DHA per day for this effect and gets that amount through healthy breast milk.
How much DHA do you need as a mother?
In addition to the regular recommendation of 250 mg of EPA and DHA per day, an extra 200 mg of DHA per day is recommended when you are pregnant or breastfeeding.* This amounts to a total of about 450 mg of omega-3 per day. You get this amount by eating oily 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?
Oily fish is the best natural source of DHA. A 100-gram portion of salmon contains about 1000-2000 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 may suffer from morning sickness.
You can also get omega-3 from other foods. Think of eggs from chickens that have received extra omega-3 in their feed. Walnuts and flaxseed are also full of omega-3, but in the form of ALA. That is a plant-based omega-3, and your body is not very good at converting ALA into DHA. Of all the ALA you take in, only a very small part (often less than 5%) is actually converted into the DHA your baby needs.
How to get enough omega-3 for your baby
Plan fish on your menu twice a week and choose smaller species such as sardines and mackerel. These are less contaminated than large fish. Do you not feel like fish or does it make you nauseous during pregnancy? Then an omega-3 supplement is a good solution.
Do pay attention to quality: do you get a fishy smell or aftertaste after taking it? Then the omega-3 fats are damaged and less effective. So choose a quality supplement. At Arctic Blue, for example, we have both pure fish oil (MSC certification) and algae oil (vegan certified). Both contain EPA and DHA directly.
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 oily 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!
*Approved health claims from the EFSA. The beneficial effect for the brain and eyes is obtained with a daily intake of 200 mg of DHA in addition to the recommended daily intake of 250 mg of EPA and DHA for adults. For the visual development of infants, a daily intake of 100 mg of DHA applies.
