Why Omega-3s Are So Important For Pregnant Women?

Mar 21

Why Omega-3s Are So Important For Pregnant Women?

You may have heard of Omega-3 fatty acids, or as they are more commonly referred to, just Omega-3s. They are mostly associated with the benefits of eating fish.

But did you know that your Omega-3 levels are super important for pregnant and breastfeeding women?

Let's Find Out Why!

Omega-3 Fatty acids are a family of fatty acids. Believe it or not, fat is actually an essential nutrient for the body. Fat is used in the body for energy, forming and protecting your body's cells, hormone production, digestion, and absorption, and you need a layer of fat to help insulate you. And fatty acids are the building blocks of important fats that make much of these functions and processes possible.

Omega-3s are a group of important healthy fats that are found primarily in fish, and also to a lesser extent in flaxseeds, chia seeds, and walnuts. And they are well known for their powerful anti-inflammatory effects and are essential for our brain and eye health.

It is important to know that our body can not just make Omega-3s. Instead, we must rely on getting them from our diet.

What's in a name?

They are called Omega-3s because there are 3 types.

ALA (alpha-linolenic acid)
EPA (eicosapentaenoic acid)
DHA (docosahexaenoic acid)

Of the three, ALA is the most commonly obtained from our diets. ALA is found in plant sources like flaxseeds, flaxseed oil, chia seeds, walnuts, and hemp seeds.

EPA is mostly found in fatty fish and some microalgae.

DHA is also found in fatty fish, and some grass-fed meats, dairy, and eggs can also have significant amounts of DHA.

Pregnancy, Breastfeeding, & DHA

Here we are focused on the importance of Omega-3s for women who are pregnant, and who are breastfeeding. DHA is the Omega-3 that is super important for pregnant and nursing women. During pregnancy, a woman's demand for DHA, in particular, increases substantially. This is because DHA levels have a direct effect on the health and intelligence of the baby. The DHA consumed by expectant moms sets the foundation for the baby's developing brain, eyes, and nervous system.

Evidence is clear that the availability of good nutrition both during a woman's pregnancy, and also while she is breastfeeding can stimulate a lifetime of healthy benefits for their baby. And a good amount of Omega-3 (especially DHA) in the diet of pregnant and breastfeeding women is a big part of that “Good Nutrition”.

Study finds that lack of Omega-3s can limit brain growth during fetal development https://www.sciencedaily.com/releases/2015/04/150415133314.htm

What foods have DHA?

To get a good amount of DHA from your food you will have to consume Fish, and Seafood.

The Top Foods that are High in DHA

Salmon - 2477mg of DHA in a 6oz fillet
Tuna - 1940mg of DHA in a 6oz fillet
Trout - 744mg of DHA per fillet
Mussels - 430mg of DHA per 3oz serving
Oysters - 425mg of DHA per 3oz serving
Atlantic Cod - 277mg of DHA per 6oz fillet
Fish Roe (Ikura, Caviar) - 191mg of DHA per tablespoon
Pickled Herring - 155mg of DHA per oz
Clams - 124mg of DHA per 3oz serving
Snow Crab - 123mg of DHA per 3oz serving

If you don’t like eating Fish, and Seafood you can safely, and easily supplement with Omega-3 / DHA pills or liquids.

Reasons Every Pregnant Woman Needs To Increase Her DHA Level

Early preterm birth happens prior to 34 weeks gestation. Research shows that pregnant women who have low DHA levels put themselves at a 10x risk of early preterm birth. Adequate DHA levels can reduce the risk of early preterm birth by up to 42%

Promotes the healthy development of the fetal brain, eyes, and nervous system.
Promotes positive mood and well-being for mothers.
Supports healthy birth weight and gestational length.
Promotes attention and focus in infants and children.
The cost of an uncomplicated birth is $4300. The cost of a premature birth costs over $50K.
Supports healthy immune system development

What to do next?

Measure: Eating fish or taking supplements does not guarantee a woman’s Prenatal DHA level will be in the desirable range. Don’t just guess, it must be measured.

Modify: You can only properly modify your DHA levels once you know what your levels are. Once you know your DHA levels you will be able to modify your DHA intake, to either elevate it, or keep it at the perfect level

Monitor: Retest every 2-3 months to make sure your DHA levels either have improved or that they are maintained at healthy levels for the duration of your pregnancy, and while breastfeeding.

How can this be easily done? I have my patients use Omegaquant to have their Omega-3 levels tested.

OmegaQuant is an independent, CLIA-certified lab that offers Omega-3 Index, Vitamin D, Prenatal DHA, and Mother’s Milk DHA testing to researchers, clinicians, and the public.