Omega 3 in pregnancy
Omega 3 oils are a type of fat that our body uses to help our cells grow, in particular our brains and nervous systems. The main two types are DHA and EPA - or if you want a party trick, Docosahexaenoic acid and Eicosapentaenoic acid.
Omega 3 oils are used by all of our body’s cells, but are particularly important in the development of the brain, nervous system and eyes. This is especially true of babies, both in the womb and in the first years of growth. Recent research now shows that a diet high in Omega 3 for pregnant women can also help to prevent premature birth and low birth weights. A Cochrane Review* found that it:
lowers the risk of having a premature baby (less than 37 weeks) by 11%
lowers the risk of having an early premature baby (less than 34 weeks) by 42%
reduces the risk of having a small baby (less than 2500g) by 10%
So, how do you ensure that you are getting enough Omega 3 in your diet? The National Maternity Hospital recommend that oily fish such as salmon and mackerel are the best sources, with one or two portions a week recommended. Flax seeds, walnuts and rapeseed oil also contain small amounts of Omega 3. The National Maternity Hospital have a brilliant app, Hollestic, which has great meal ideas for during pregnancy.
However, if you don’t or can’t eat a lot of fish, it may be necessary to take a supplement to ensure your growing baby gets all the Omega 3 fatty acids that they need. The evidence shows that supplements containing over 500mg of DHA have the best effect, but even lower doses can have an effect. This is relevant, because the higher dose supplements are expensive. Some suggestions:
MorDHA PreNatal (480mg DHA)
Pregnacare Plus Omega 3 (300mg)
Seven Seas Max Strength Cod Liver oil caps (161mg)
So, in summary - Fish best, supplements second best, but overall, Omega 3 is GOOD during pregnancy and breastfeeding.
Further reading:
www.nmh.ie/hollestic
*What is a Cochrane Review? Cochrane reviews are independent examinations of all the available scientific evidence on a particular subject, put together in such a way that an overall, clear judgement can be made - in this case ‘are omega 3 oils effective in reducing pre-term births?’