Are you pregnant or do you want to become pregnant? Then omega-3 fatty acids during pregnancy are an important topic. After 3.5 years of extensive research, the Dutch Health Council has formulated clear advice for pregnant women on essential nutrients such as folic acid, fish fatty acids, vitamin D, calcium, iodine and iron. For omega-3 during pregnancy, the advice is: fish twice a week or a daily fish fatty acid supplement.
Omega-3 pregnancy: why is it so important?
Omega-3 fatty acids during your pregnancy are about more than just healthy eating. The Netherlands Nutrition Centre translates the advice into a practical version: if you do not want to or cannot eat fish, take a daily supplement. For pregnant women there is a clear dosage: at least 250 to 450 mg of DHA per day.
This can be fish oil with DHA and EPA, as the fish fatty acids also occur in fish. It can also be algae oil with DHA or DHA and EPA. The extra EPA in a supplement is actually a bonus, because EPA is also converted into DHA.
Fish and omega-3 when you are pregnant
When you are pregnant, the omega-3 fatty acids EPA and DHA from fish (oil) are needed. Maternal intake of DHA contributes to the normal development of the eyes and brain of the foetus and of breastfed infants.* And besides your baby, DHA also helps keep your own brain function normal (handy against that well-known 'pregnancy brain')!
Did you also know that 60% of the brain consists of fat and as much as 1/6 of DHA? That also explains why omega-3 is so important for pregnant women. The development of the nervous system starts early in pregnancy, so it is wise to keep your omega-3 status up to par even before you become pregnant.
Fish oil during pregnancy
Are you pregnant and do you want to take omega-3 fish oil? Fish oil is a good addition to your diet during pregnancy. Unfortunately, the farmed salmon from the supermarket nowadays contains less omega-3 than it used to. It may also be that the taste or smell of fish puts you off. Then fish oil for pregnant women is an excellent alternative as a rich source of omega-3 fatty acids.
The benefits of liquid fish oil
The advantage of liquid fish oil (from a bottle) during pregnancy is that 1 spoonful of fish oil is equivalent to the omegas of more than half a herring! Thanks to the use of fresh fish from Norway, the fish oil has a pleasant mild taste, so it can even be added to yoghurt, a smoothie or a shake. Ideal if you also tolerate fish oil less well during your pregnancy.
Depending on the brand, the purity of fish oil is also perfect for pregnant women. Arctic Blue MSC Fish Oil, for example, is at least 75 x cleaner* than tuna and 20 x cleaner than herring or fried cod, which are already considered fairly clean (* measured by the amount of the heavy metal mercury found on average in these fish).
Which omega-3 do you choose during pregnancy?
Which omega-3 is best to choose during pregnancy? And is it still safe with the polluted oceans? Research shows that the benefits of omega-3 far outweigh any risks. The healthy effect of barely polluted fish such as sardines, cod or mackerel is many times greater than the minimal contamination.
Arctic Blue has various omega-3 products for during pregnancy. All Arctic Blue products are suitable for pregnant or breastfeeding women, except the salmon oil with anise flavour (because of the anise).Because of the nice dosage and built-in vitamin D, many people choose our fish oil with vitamin D. Would you prefer capsules without vitamin D? Then our fish oil capsules are a popular choice.
Are you vegetarian or vegan? Then there are plant-based algae oil products with the same omega-3 fatty acids (DHA and often also EPA) as oily fish. The algae are cultivated and cannot contain environmental contaminants. Our algae oil DHA and EPA has the highest concentration and is often chosen by pregnant women. Do you prefer capsules? Then the algae oil DHA and EPA capsules are a convenient alternative.
When to take omega-3 during your pregnancy?
Are you wondering when is the best time to start with omega-3 during pregnancy? It is wise to top up your omega-3 status even before you want to become pregnant. In the last 3 months of pregnancy and the first months after birth, your baby's brain grows the most. The unborn child then draws omega-3 from your body.
You will also continue to need omega-3 after pregnancy. During breastfeeding, your baby receives omega-3 DHA through breast milk. So it is important to continue with sufficient omega-3 after pregnancy.
Omega-3 pregnancy dosage
How much omega-3 is recommended during pregnancy? The recommended daily intake when you are pregnant is 250-400 mg of DHA per day. But the omega-3 dosage for pregnancy is also tailor-made. As omega-3 specialists, we believe the dosage should depend on your current omega-3 status. That is the amount of omega-3 in your body. When can you definitely use omega-3?
- You eat little or no oily fish (herring, mackerel, salmon, sardines).
- You eat vegetarian or vegan.
Actually, if you want to become pregnant, you should start with a good omega-3 status. Nowadays this can be measured very simply with a self-test. An ideal result is an omega-3 status of between 8 and 11. This is the percentage of omega-3 fatty acids in all cell membranes. Of this, the DHA status should be at least 5.
In practice, we see that most people do not come close to achieving this. That is why a kind of catch-up dose should actually be taken first. You will understand that this will have to be higher than the 250-400 mg of DHA per day. That is why we generally recommend liquid products, because it is easier to take a high dose.
Frequently asked questions about omega-3 pregnancy
Perhaps you see on the packaging: "Consult an expert during pregnancy." Can you still use the product? This does indeed seem confusing. Omega-3 is actually good for pregnant women, but in the Netherlands it is legally required to put this text on every dietary supplement. The government wants vulnerable groups to think carefully about decisions concerning their health.
With omega-3 supplements during pregnancy, this is actually strange, because they are precisely a welcome addition to our omega-3-poor Western diet. So you can take omega-3 fish oil with peace of mind if you want to become pregnant or are pregnant! The same applies to omega-3 capsules during pregnancy.
Buying omega-3 for pregnancy
At Arctic Blue you can buy omega-3 products for pregnancy by the bottle or with a convenient subscription. Ideal if 'pregnancy brain' keeps making you forget to order new fish oil! You have the choice of liquid fish oil and omega-3 capsules, both suitable for omega-3 during pregnancy.
Do you have any questions about omega-3 and pregnancy? Or would you like to know which product best suits your situation? Feel free to contact us. As omega-3 specialists, we are happy to help you!
*Approved health claims from the EFSA. The beneficial effect is obtained with an additional daily intake of 200 mg of DHA on top of the recommended daily intake of omega-3 fatty acids for adults (250 mg of DHA and EPA).
