Pregnant? Why Omega 3 is Important During Pregnancy

Being pregnant is akin to an athletic feat, and there's a good chance you want to provide your body with only the best, being extra mindful of what you consume. Very wise! A mini-you is growing inside, and your body could use some additional support. One of these important extras is Omega 3. In this blog, we explain why these fatty acids are important and which supplement we recommend for this; 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 body because our body cannot produce its own omega-3 fatty acids. Therefore, it is important that we get enough of these fatty acids through our diet or supplement them with a (vegan) omega-3 supplement. ALA is primarily found in plant sources, and our body can partially convert both ALA and EPA into EPA and DHA. Unfortunately, this conversion process is not very efficient, which is why the intake of sufficient "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, especially cold-water fish like salmon and herring. However, eating fish during pregnancy is a concern for many women. Which fish can you eat safely?

During pregnancy, we are particularly cautious about the quality of the food we eat. In the case of certain types of fish, shellfish, and crustaceans, the quantities of toxins such as mercury, dioxins, and PFAS are a particular concern.

Pregnant women are advised to avoid swordfish, mackerel, eel, sardines, tuna, crab, or prawns because these species have been found to contain high levels of these toxins. No worries, fatty fish such as salmon, trout, and herring, and lean fish like hake, plaice, haddock, sole, and whiting can be safely eaten 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 such as 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 you are pregnant, you should avoid smoked or raw fish as they may contain bacteria harmful to the baby, such as listeria. Although the risk of contamination is very small, it's better to be safe than sorry. The good news is that listeria does not survive high temperatures above 75 °C. So, if you wish to enjoy some smoked salmon in your meal, make sure to heat it thoroughly.

Fatty fish such as salmon, trout, and herring, and lean fish like hake, plaice, haddock, sole, and whiting can be safely eaten weekly, provided they are well-cooked.

Fish Oil & Pregnancy – Why is it Important?

Research over recent years has shown that EPA and DHA have important functions in our body and are also crucial for the growth and development of your (unborn) child.

For you as a mommy (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 essential building block for your child and contributes to the normal development of the brain and eyes.*

It is important to know that these benefits 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 amount of omega 3: