Omega-3 during pregnancy: benefit for mom and baby

Posted on by

Omega-3 during pregnancy: benefit for mom and baby

I. Introduction to the world of omega-3 fatty acids

Omega-3 fatty acids is a group of polyunsaturated fatty acids that play a critical role in maintaining human health throughout life, and especially during pregnancy. They are indispensable, which means that the body cannot independently synthesize them and should receive from the outside, with food or additives. There are three main types of omega-3 fatty acids that are of the greatest importance to human health:

  1. Alpha-linolenic acid (Alk): ALK is a plant form of omega-3 and is found in products such as linseed seeds, chia, walnuts and vegetable oils (for example, linseed oil, rapeseed oil). Although the ALK is important fatty acid, its effectiveness in terms of transformation into other omega-3 fatty acids (EPK and DGK) in the human body is relatively low.

  2. Eicosapentaenic acid (EPA): EPK is omega-3 fatty acid, mainly contained in fatty fish (salmon, mackerel, herring, tuna) and seafood. EPC plays an important role in the regulation of inflammatory processes in the body, maintaining health of the cardiovascular system and mental health.

  3. Docosahexaenic acid (DHA): DGK is also mainly contained in fatty fish and seafood. DGK is the main structural component of the brain, retina of the eye and nervous system. It is critical for the development of the brain and vision in the fetus and the newborn.

II. Why are omega-3 so important during pregnancy?

Pregnancy is a period of increased need for nutrients necessary to maintain the health of the mother and ensure the normal growth and development of the fetus. Omega-3 fatty acids, especially DGC, play a key role in several vital processes during pregnancy:

  1. Development of the brain and nervous system of the fetus: DGK is the main structural component of the brain and retina of the eye. Over the past three months of pregnancy, the fetal brain actively accumulates DHC, which is necessary for the optimal development of cognitive functions, vision and motor skills. Inadequate consumption of DHC during pregnancy can negatively affect the development of the brain of the child and lead to learning disturbances, problems with the behavior and reduction of visual acuity.

  2. Fetal development: DGK is the main component of the retina. Sufficient consumption of DHC during pregnancy contributes to the formation of a healthy retina and optimal development of vision in a child.

  3. Reduction of the risk of premature birth: Some studies show that sufficient consumption of omega-3 fatty acids during pregnancy may reduce the risk of premature birth. Omega-3 fatty acids have anti-inflammatory properties that can help reduce the risk of developing inflammatory processes associated with premature births.

  4. Reduction of the risk of preeclampsia: Preeclampsia is a serious complication of pregnancy, characterized by high blood pressure and the presence of protein in the urine. Some studies show that the consumption of omega-3 fatty acids can help reduce the risk of preeclampsia.

  5. Maintaining the mental health of the mother: Pregnancy and the postpartum period can be associated with an increased risk of depression. Omega-3 fatty acids, especially the EPC, can play a role in maintaining the mental health of the mother and reducing the risk of depression.

  6. Maintaining the health of the Mother’s cardiovascular system: Omega-3 fatty acids contribute to a decrease in blood triglycerides in the blood, improve the function of the endothelium (inner vascular membrane) and a decrease in the risk of developing cardiovascular diseases.

  7. Improving the immune function of the mother and child: Omega-3 fatty acids can have a positive effect on the immune function, both in the mother and in the child, reducing the risk of developing allergic diseases and infections.

III. Recommendations on the consumption of omega-3 during pregnancy

International healthcare organizations recommend that pregnant and nursing women consume at least 200-300 mg of DGK per day. In some cases, especially in the presence of risk factors, such as multiple pregnancy or anamnesis of premature birth, higher consumption of DHC can be recommended.

IV. Sources of omega-3 fatty acids

There are two main ways to obtain omega-3 fatty acids:

  1. Food sources:

    • Fat fish: Salmon, mackerel, herring, tuna, sardines are excellent sources of EPK and DGK. It is recommended to use 2-3 portions of fat fish per week, choosing views with a low mercury content. The use of sharks, a sword, royal mackerel and tile should be avoided, as they can contain high levels of mercury.
    • Seafood: Oysters, shrimp and other seafood also contain omega-3 fatty acids, but in smaller quantities than fatty fish.
    • Enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3 fatty acids.
    • Plant sources (Alk): Flaxseed, chia, walnuts, rapeseed oil contain Alk, which can be partially transformed into EPK and DGK in the body. However, the effectiveness of this transformation is limited, therefore it is not recommended to rely on plant sources of Omega-3 during pregnancy.

  2. Omega-3 supplements:

    • Fish oil: Fish oil is the most common additive omega-3. It is important to choose high -quality fish oil from reliable manufacturers, which has undergone mercury and other pollutants.
    • Crill oil: Crile oil contains omega-3 fatty acids in the form of phospholipids, which can contribute to their better absorption.
    • Algae oil: Algae oil is a vegetarian source of DHC obtained from microal seeds. This is a great option for vegetarians and vegans.

V. How to choose the correct omega-3 additive for pregnant women

When choosing an Omega-3 additive, several important factors should be taken into account for pregnant women:

  1. Content of DHK: Pay attention to the content of DHC in each capsule. Choose an additive that contains a sufficient amount of DGK to satisfy your needs (at least 200-300 mg per day).

  2. Quality and cleanliness: Choose additives from reliable manufacturers that guarantee the purity of the product and the lack of mercury, heavy metals and other pollutants. Look for products that have undergone independent testing by third -party organizations.

  3. Omega-3 form: Omega-3 fatty acids can be represented in different forms, including triglycerides, ethyl esters and phospholipids. Triglycerides and phospholipids are considered more bioavailable than ethyl ethers.

  4. Taste and smell: Some fish oil supplements can have an unpleasant fish taste or smell. Choose additives with the addition of natural flavors or with an endoral shell, which prevents the dissolution of the capsule in the stomach and reduces the risk of belching with the fish taste.

  5. Consultation with a doctor: Before taking any additive Omega-3, it is necessary to consult a doctor in order to make sure of its safety and compliance with your needs.

VI. Precautions and side effects

Omega-3 fatty acids are usually considered safe for consumption during pregnancy, if you take them in recommended doses. However, in some cases, side effects can occur, such as:

  • Disorder of the gastrointestinal tract: Reception of large doses of Omega-3 can cause nausea, diarrhea, bloating and other disorders of the gastrointestinal tract.
  • Blood thinning: Omega-3 fatty acids can have an anticoagulant effect and increase the risk of bleeding. If you take anticoagulants (for example, warfarin), be sure to consult a doctor before taking Omega-3 additives.
  • Allergic reactions: Some people may have an allergy to fish or seafood. In this case, you should avoid taking fish oil and croil oil additives. Algae oil can be a safe alternative.
  • Interaction with drugs: Omega-3 fatty acids can interact with some drugs such as anticoagulants and non-steroidal anti-inflammatory drugs (NSAIDs). Be sure to tell your doctor about all the medicines that you take.

VII. Omega-3 and breastfeeding

The consumption of omega-3 fatty acids remains important during breastfeeding. DGK is transmitted through breast milk to the baby, which ensures its normal development of the brain and vision. Nursing women are recommended to consume at least 200-300 mg of dgk per day. Omega-3 food sources and additives are equally acceptable options for nursing mothers.

VIII. Omega-3 and fertility

Some studies show that omega-3 fatty acids can play a role in improving fertility in women and men. In women, omega-3 fatty acids can help improve the quality of eggs, normalize the menstrual cycle and reduce the risk of endometriosis. In men, omega-3 fatty acids can improve sperm quality, including mobility and number of sperm. Nevertheless, additional studies are needed to confirm these results.

IX. The influence of Omega-3 on the health of the child in the long run

Numerous studies show that sufficient consumption of omega-3 fatty acids during pregnancy and breastfeeding can have a positive effect on the child’s health in the long term:

  1. Improving cognitive functions: Children whose mothers consumed enough omega-3 during pregnancy and breastfeeding demonstrate the best results in intellect tests, attention and learning.

  2. Visual improvement: Enough consumption of DHC contributes to the formation of a healthy retina and improving visual acuity in children.

  3. Reducing the risk of developing allergic diseases: Some studies show that the consumption of omega-3 fatty acids during pregnancy can reduce the risk of allergic diseases, such as eczema, asthma and allergic rhinitis, in children.

  4. Improving the immune function: Omega-3 fatty acids can have a positive effect on the child’s immune function, reducing the risk of infections.

  5. Reduction of risk of development of ADHD: Some studies associate the consumption of omega-3 fatty acids during pregnancy with a decrease in the risk of developing attention deficiency and hyperactivity (ADHD) in children.

X. Omega-3 and vegetarianism/veganism during pregnancy

Pregnant women who adhere to a vegetarian or vegan diet should pay special attention to obtaining a sufficient amount of omega-3 fatty acids, especially the DGK. Plant sources of Omega-3, such as flaxseed, chia and walnuts, contain Alk, which can be partially transformed into EPC and DHC in the body. However, the effectiveness of this transformation is limited. Therefore, pregnant vegetarian and vegans are recommended to take algae oil supplements, which are a vegetarian source of DHC. It is also important to include in the diet products enriched by omega-3 fatty acids, such as enriched vegetable milk and yogurt.

XI. Interaction with other nutrients

The consumption of omega-3 fatty acids is most effective in combination with a balanced diet rich in other important nutrients, such as:

  • Vitamin D: Vitamin D plays an important role in maintaining bone health, immune function and reducing the risk of preeclampsia. Some studies show that the combination of omega-3 and vitamin D can have a synergistic effect.
  • Folic acid: Folic acid is necessary for the prevention of defects in the nervous tube in the fetus. All pregnant women should take folic acid supplements.
  • Iron: Iron is necessary for the prevention of anemia during pregnancy. Pregnant women are recommended to take iron additives.
  • Calcium: Calcium is necessary for the development of bones and teeth of the fetus. Pregnant women are recommended to consume a sufficient amount of calcium with food or additives.

XII. Myths and errors about omega-3 during pregnancy

  1. Myth: All species of fish are equally useful for pregnant women.
    Fact: Some species of fish may contain high levels of mercury, which is harmful to the development of the fetus. It is recommended to choose types of fish with low mercury, such as salmon, sardines and shrimp.

  2. Myth: Plant sources of Omega-3 (ALK) fully satisfy the needs of pregnant women.
    Fact: The effectiveness of the transformation of the ALK into EPC and DGC in the human body is limited. Pregnant women are recommended to consume products rich in DHC, such as oily fish or algae oil.

  3. Myth: Reception of omega-3 additives can cure preeclampsia.
    Fact: Omega-3 fatty acids can help reduce the risk of preeclampsia, but are not the treatment of this condition. Preeclampsia requires medical observation and treatment.

  4. Myth: Reception of large doses of Omega-3 is safe for pregnant women.
    Fact: Reception of large doses of the Omega-3 can cause side effects, such as the disorder of the gastrointestinal tract and liquefaction of blood. It is recommended to adhere to the recommended doses.

  5. Myth: After the birth of a child, the need for omega-3 disappears.
    Fact: The consumption of omega-3 fatty acids remains important during breastfeeding, since DHC is transmitted through breast milk to the baby.

XIII. Practical tips for the inclusion of omega-3 in the diet of a pregnant woman

  • Try to use 2-3 portions of fat fish per week.
  • Add flaxseed or chia to cereals, yogurts and smoothies.
  • Use flaxseed oil or rapeseed oil to refuel salads.
  • Swear with walnuts.
  • Consider the possibility of taking Omega-3 additives, especially if you do not use fatty fish or adhere to a vegetarian/vegan diet.
  • Consult a doctor or nutritionist to develop an individual food plan that takes into account your needs for omega-3.
  • Carefully read the labels of products and additives to make sure of their quality and cleanliness.
  • Be attentive to your well -being and inform the doctor about any side effects.

XIV. Scientific research and evidence

In this section, specific scientific studies will be considered, confirming the benefits of omega-3 fatty acids during pregnancy. We will consider meta-analyzes, randomized controlled studies (RCTs) and cohort studies to provide the reader with reliable and reasonable information.

  • Meta analysis: Met-analyzes combine the results of several studies to obtain more statistically significant conclusions. For example, meta-analysis published in the journal The Lancetshowed that the consumption of omega-3 fatty acids during pregnancy is associated with a decrease in the risk of premature birth. This meta-analysis included data from several RCTs and demonstrated that Omega-3 additives can be an effective way to reduce the risk of premature birth, especially in women with a low level of DGC.

  • Randomized controlled studies (RCTs): RCTs are the gold standard of scientific research. In RCI, participants are randomly distributed into groups that receive either active treatment (for example, Omega-3 additives) or placebo (control group). A study published in American Journal of Clinical Nutritionshowed that taking DHC additives during pregnancy improves cognitive functions in children aged 4 years. In this study, children whose mothers took DGC during pregnancy demonstrated the best results in intelligence tests and attention.

  • Coirs: Coherent studies observe a group of people over a long period of time in order to identify factors associated with certain outcomes. Cohort study published in Journal of Pediatricsshowed that the higher consumption of omega-3 fatty acids during pregnancy is associated with a decrease in the risk of developing allergic diseases in children. In this study, children, whose mothers consumed more omega-3, less often suffered from eczema, asthma and allergic rhinitis.

In this section, links to specific research will be presented so that readers can independently familiarize themselves with scientific literature.

XV. Frequently asked questions (FAQ)

  • Question: How many omega-3 should you consume during pregnancy?
    Answer: It is recommended to consume at least 200-300 mg of dgk per day. In some cases, higher consumption of DHC may be recommended.

  • Question: What products are the best sources of Omega-3?
    Answer: Fat fish (salmon, mackerel, herring, tuna), seafood, linseed seeds, chia, walnuts and vegetable oils.

  • Question: Is it safe to take Omega-3 supplements during pregnancy?
    Answer: Yes, Omega-3 additives are usually considered safe for consumption during pregnancy, if you take them in recommended doses. It is important to choose high -quality additives from reliable manufacturers.

  • Question: What to do if I have an allergy to fish?
    Answer: If you are allergic to fish, you can take algae oil, which is a vegetarian source of DGK.

  • Question: Is it possible to get enough omega-3 only from plant sources?
    Answer: Plant sources contain Alk, which can be partially transformed into EPK and DGK in the body. However, the effectiveness of this transformation is limited, therefore it is not recommended to rely on plant sources of Omega-3 during pregnancy.

  • Question: Does the omega-3 reception affect the weight of the child at birth?
    Answer: Some studies show that the consumption of omega-3 fatty acids during pregnancy may be associated with a slight increase in the weight of the child at birth.

  • Question: How to choose an Omega-3 supplement without fish smell?
    Answer: Choose additives with the addition of natural flavors or with an endoral shell.

  • Question: Do I need to continue to take omega-3 after childbirth?
    Answer: Yes, the consumption of omega-3 fatty acids remains important during breastfeeding.

  • Question: Can the Omega-3 reception prevent postpartum depression?
    Answer: Some studies show that omega-3 fatty acids can play a role in maintaining the mental health of the mother and reducing the risk of depression, but additional studies are needed.

XVI. Additional resources and useful links

This section will provide links to reliable websites, articles and organizations that provide additional information about omega-3 fatty acids and pregnancy.

  • World Health Organization (WHO): The WHO website contains nutrition information during pregnancy and recommendations for the consumption of omega-3 fatty acids.
  • National Health Institutes of the USA (NIH): The NIH website contains information about scientific research in the field of nutrition and health, including omega-3 fatty acid studies.
  • American pregnancy association (APA): The APA website contains information about pregnancy, childbirth and child care, including nutrition information during pregnancy.
  • Academy of nutrition and dietetics (AI): The website and contains information about proper nutrition and recommendations of nutritionists.
  • University Clinic Mayo (Mayo Clinic): The Mayo Clinic website contains information about various diseases and health conditions, including pregnancy and nutrition information.

These links will allow readers to get a deeper understanding of the topic and find answers to additional questions.

XVII. Final thoughts (without formal conclusion)

Omega-3 fatty acids are important nutrients that play a critical role in maintaining the health of the mother and ensuring the normal development of the fetus during pregnancy. Enough consumption of omega-3 fatty acids, especially DHC, is associated with an improvement in the development of the brain and vision in the child, a decrease in the risk of premature birth and preeclampsia, as well as maintaining the mental health of the mother. Pregnant women are recommended to consume at least 200-300 mg DHC per day, receiving it from food sources, such as oily fish, or from Omega-3 additives. Before taking any additive, you need to consult a doctor. Listen to your body and enjoy a healthy pregnancy!

Leave a Reply

Your email address will not be published. Required fields are marked *