Pregnant? Why Omega-3 is Important During Pregnancy
Being pregnant is akin to a high-performance sport, and there's a good chance you only want to provide your body with the very best, being extra critical about what you consume. That's great! A little version of you is growing inside, and your body could use some extra support. One of those important extras is omega-3. In this blog, we explain why these fatty acids are important and which supplement we recommend for this purpose: the Pregnancy Omega.
What is Omega-3?
Omega-3 fatty acids are a family of polyunsaturated fatty acids with a so-called long chain, including DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid). They belong to the family of 'good fats'. They are essential for our bodies as we cannot produce our own omega-3 fatty acids. Therefore, it is important to obtain sufficient amounts of these fatty acids through our diet or supplement with a (vegan) omega-3 supplement. ALA is mainly found in plant-based sources, and our body can partially convert ALA and EPA into EPA and DHA. Unfortunately, this conversion process is not very efficient, which is why consuming enough 'ready-made' EPA and DHA is preferred.
Eating Fish During Pregnancy – Which Ones Are Safe?
Fish is the richest source of omega-3 fish oil, particularly cold-water fish like salmon and herring. However, eating fish during pregnancy is a concern for many women. So, which fish can you eat and which should you avoid?
During pregnancy, we are particularly vigilant about the quality of the food we eat. For certain types of fish, shellfish, and crustaceans, the levels of toxins such as mercury, dioxins, and PFAS are a concern.
Pregnant women are advised to avoid eating swordfish, mackerel, eel, sardines, tuna, crab, or shrimp, as high levels of these toxins have been found in these types. No worries, fatty fish like salmon, trout, and herring, and lean fish like hake, plaice, haddock, sole, and whiting can be safely consumed weekly, provided they are well cooked.
Did you know that omega-3 is not only found in fish? You can also find these fatty acids in nuts and seeds like hemp seeds, flaxseeds, chia seeds, and walnuts, cold-pressed flaxseed oil, and organic grass-fed meat and free-range eggs.
Safety First; Proper Cooking
Apart from potential harmful substances in fish and seafood, the method of preparation is also important. When pregnant, you should avoid smoked or raw fish as they can contain bacteria harmful to the baby, such as listeria. Although the risk of contamination is very low, it's best to err on the side of caution. The good news is that listeria cannot survive high temperatures above 75°C. So, if you want to include smoked salmon in your meal, ensure it is well heated.
Fish Oil & Pregnancy – Why is it Important?
Recent research has shown that EPA and DHA play important roles in our bodies and are also crucial for the growth and development of your (unborn) child.
For you as a mummy (to be), omega-3 is beneficial for your heart, vision (DHA), and brain (DHA)* (hello pregnancy brain). During pregnancy and breastfeeding, the DHA you consume as a mother also serves as an important building block for your child, contributing to the normal development of the brain and eyes.*
It's important to know that these beneficial effects are only achieved with a daily intake of 200 mg extra DHA in addition to the recommended daily intake of omega-3 fatty acids for adults (250 mg DHA and EPA, for pregnant women this is 350 – 450 DHA and EPA).
Recommended Omega-3 Intake During Pregnancy
The Health Council recommends the following daily intake of omega-3:
- Pregnant and breastfeeding women:
350-450 mg EPA and DHA per day - Adults:
250 mg EPA and DHA per day - Children (7-24 months):
100 mg DHA per day - Children (2-18 years):
250 mg EPA and DHA per day
Omega-3 During Pregnancy – What to Look For?
During pregnancy, getting enough omega-3 fatty acids is crucial, not only for your own health but also for your growing child. As a mummy-to-be, you naturally want nothing but the best for both of you. To ensure adequate omega-3 intake during pregnancy, it is advised to eat fish at least twice a week; once fatty fish, once lean fish. If you find this difficult or do not eat fish because you are, for example, vegan, it is important to supplement this throughout your pregnancy with a (vegan) omega-3 supplement.
For example, our latest addition to our pregnancy range; Pregnancy Omega. Pregnancy Omega contains 575 mg of natural fish oil per dose, of which 247 mg is DHA. Everything you need to support the increased demand during pregnancy.
Pregnancy Omega – The Perfect Combination with Super Multi Mama
The ultimate pregnancy duo; Super Multi Mama & Pregnancy Omega.
Super Multi Mama is a carefully formulated pregnancy multivitamin containing all the vitamins and minerals you need daily during pregnancy and breastfeeding. This ensures you receive all the important nutrients every day.
- Contains only natural, well-absorbable forms of vitamins and minerals.
- Contains 400 mcg folate (from Quatrefolic®, the most absorbable form of folic acid), as recommended by the Health Council and midwives. Folate contributes to the formation of the placenta and the growth of your unborn child.
- In addition to Quatrefolic®, it also contains vitamin D3, C, iron, and important B vitamins.
- Are you vegan? Then Super Multi Mama is also completely suitable for you.
Pregnancy Omega perfectly complements Super Multi Mama with a generous dosage of high-quality DHA. This ensures that both you and your child receive all the necessary omega-3 fatty acids, even when you're not in the mood for fish or simply don't eat it. Because being pregnant is a high-performance sport, and you and your child deserve the very best.
- Contains 575 mg natural fish oil with 247 mg DHA
- Capsule made of fish gelatin, for when you do not consume beef or pork gelatin
- Omega-3 fatty acids in natural triglyceride form to improve absorption
- High-dosed and supplemented with vitamin E to prevent oxidation.
- Purified fish oil, low in heavy metals
