Omega-3 for pregnant women: which additives are safe? Guide for future mothers
I. The importance of omega-3 during pregnancy: why is it necessary?
Omega-3 fatty acids are polyunsaturated fats that play a key role in human health, especially during pregnancy. They are not synthesized by the body in sufficient quantities, so they must be obtained from food or additives. During pregnancy, the need for omega-3 increases, since they are necessary for the normal development of the fetus and maintaining the health of the mother.
1.1. The role of Omega-3 in the development of the fetus:
Omega-3 fatty acids, especially dairyxyenic acid (DGK), are the main building material for the brain and retina of the eye of the fetus. DGC is about 40% of polyunsaturated fatty acids in the brain and 60% in the retina. The optimal consumption of DHC during pregnancy is associated with:
- Improving cognitive functions: Studies show that children whose mothers received a sufficient amount of DHC during pregnancy demonstrate higher intelligence (IQ) indicators (IQ), better solve problems and have a more developed memory.
- Vision development: DGC is necessary for the formation of visual functions and visual acuity.
- Improving motor skills: Adequate consumption of DGC is associated with better coordination of movements and motor skills in children.
- A decrease in the risk of developing neurological disorders: The deficiency of the DGC can increase the risk of developing attention deficiency and hyperactivity (ADHD) and other neurological disorders.
1.2. The advantages of Omega-3 for the health of the mother:
Omega-3 is not only important for the development of the fetus, but also have a positive effect on the health of a pregnant woman:
- Reduction of the risk of premature birth: Studies show that sufficient consumption of omega-3 can reduce the risk of premature birth, especially in women with high risk.
- 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. Omega-3 can help reduce the risk of developing this state.
- Maintaining mental health: Pregnancy can be a difficult period for the emotional state of a woman. Omega-3 has antidepressant properties and can help reduce the risk of postpartum depression.
- Reducing the risk of cardiovascular diseases: Omega-3 help reduce the level of triglycerides in the blood, which positively affects the health of the heart and blood vessels.
- Improving the immune function: Omega-3 has anti-inflammatory properties and can help strengthen the immune system.
1.3. Recommendations for the consumption of omega-3 during pregnancy:
Most experts recommend that pregnant women consume at least 200-300 mg DHG per day. Some organizations, such as the International Society for the Study of Fattle Acids and Lipids (ISSFAL), recommend even higher doses – up to 500 mg of dvgk per day. Individual needs can vary depending on the state of health, diet and other factors. It is important to consult a doctor to determine the optimal dose of omega-3 for a specific pregnancy.
II. Omega-3 sources: diet and additives
Omega-3 can be obtained from various sources, including food and food supplements.
2.1. Omega-3 food sources:
- Fat fish: Salmon, sardins, herring, mackerel and tuna are rich in DGK and EPK (eicopascentenoic acid)-two main types of omega-3. It is recommended to use 2-3 portions of fat fish per week, but you should choose a low mercury fish, such as salmon and sardines.
- Plant sources: Flaxseed seeds, chia seeds, walnuts and rapeseed oil contain alpha-linolenic acid (Alc)-a plant form omega-3. However, the Alc is less effectively converted into DHC and EPC in the body.
- Enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3.
2.2. Omega-3 additives: types and forms
For many pregnant women, getting enough omega-3 only from food can be difficult. In this case, the supplements of Omega-3 can be a useful addition to the diet. There are several types of Omega-3 additives:
- Fish oil: The most common type of Omega-3 additives obtained from fat fish. Fish oil contains both DGK and EPK.
- Fat Wing: Submissible from Kril – small crustaceans. Krile fat also contains DHC and EPK, as well as antioxidant Astaxantin. Some studies show that Krill fat can be better absorbed by the body than fish oil.
- Algae oil: Received from algae and is a vegetarian and vegan source of DGK. Algae oil is a good option for those who do not eat fish.
- Linseed oil: Contains the Alc, the plant shape Omega-3. However, as mentioned earlier, the Alc is less effectively converted into DGC and EPK.
2.3. Omega-3 additives:
- Soft gel capsules (Softgels): The most common form of Omega-3 additives. Easily swallow and usually do not have fishing aftertaste.
- Liquid fish oil: You can add to food or drinks. It can have a fish taste.
- Jelly sweets (Gummies): A more pleasant shape for those who do not like to swallow capsules. However, the omega-3 content in jelly sweets is usually lower than in capsules.
III. Omega-3 additive safety during pregnancy: what to consider?
Omega-3 additives during pregnancy are an important issue. It is necessary to take into account several factors to choose a safe and effective supplement.
3.1. The risk of pollution with mercury and other heavy metals:
Fat fish can contain mercury and other heavy metals that can be harmful to the development of the fetus. When choosing Omega-3 additives, it is important to choose products that have undergone cleaning and not containing harmful impurities.
- Certificates check: Look for additives certified by independent organizations such as NSF International, USP or IFOS (International Fish Oil Standards Program). These organizations check additives for compliance with quality and safety standards.
- The choice of small species of fish: Additives made of small species of fish, such as sardines and anchovies, usually contain less mercury than additives made of large species of fish, such as tuna.
- Molecular distillation: The process of molecular distillation removes mercury, dioxins and other pollutants from fish oil. Make sure that the additive that you choose has passed molecular distillation.
3.2. The risk of the content of dioxins and polychlored bifeniles (PHB):
Dioxins and PHB are persistent organic pollutants that can accumulate in the fatty tissue of fish. They can be harmful to health, especially for a developing fetus.
- The choice of additives with a low content of dioxins and PHB: Look for additives that meet strict standards for the content of dioxins and PHB, established by regulatory authorities.
- Certificates check: Independent organizations, such as ifos, also check the additives for the content of dioxins and PHB.
3.3. The risk of lipid oxidation:
Omega-3 fatty acids are subject to lipid peroxide, a process in which fats are oxidized and become burned. Oxidation of lipids can reduce the effectiveness of omega-3 and lead to the formation of harmful compounds.
- The choice of additives with the addition of antioxidants: Some Omega-3 additives contain antioxidants such as vitamin E that help prevent lipid peroxidation.
- Proper storage of additives: Keep Omega-3 additives in a cool, dark and dry place to prevent oxidation.
3.4. Interaction with drugs:
Omega-3 can interact with some drugs, such as anticoagulants (thinning blood). If you take any medicine, be sure to consult a doctor before starting to take Omega-3 supplements.
3.5. Side effects:
The most common side effects of taking Omega-3 additives are a fish aftertaste, belching, stomach and diarrhea. To minimize these side effects, you can take additives during meals or choose additives with an endo -absorb coating. Enter -absorbal coating prevents the dissolution of the capsule in the stomach, which reduces the likelihood of a fish taste and disorder of the stomach.
3.6. Individual sensitivity:
Some people can be more sensitive to omega-3 than others. If you notice any side effects, stop taking the additives and consult your doctor.
IV. How to choose a safe Omega-3 supplement for pregnant women: Practical tips
The choice of safe and effective supplement of omega-3 for pregnant women can be a difficult task. Here are a few practical tips that will help you make the right choice:
4.1. Consult a doctor:
Before you start taking any additives, especially during pregnancy, it is important to consult a doctor. The doctor can evaluate your state of health, diet and other factors and recommend the optimal dose of omega-3 and the most suitable type of additive.
4.2. Study the composition:
Carefully study the composition of the additives. Make sure that it contains a sufficient amount of DGK (at least 200-300 mg per portion) and that it does not contain harmful additives, such as artificial dyes, flavors or preservatives.
4.3. Select a reliable manufacturer:
Choose additives from famous and respected manufacturers that adhere to high quality and safety standards. Check the reviews of other consumers.
4.4. Pay attention to certificates:
Look for additives certified by independent organizations such as NSF International, USP or iFos. These certificates guarantee that the additive has been tested for the content of mercury, dioxins, PHB and other pollutants.
4.5. Check for the content of mercury:
Make sure that the additive has undergone mercury and other heavy metals. Choose additives made of small species of fish, such as sardines and anchovies, or additives that have passed molecular distillation.
4.6. Consider the form of additives:
Choose the form of additives that suits you the most. Soft gel capsules are the most common and convenient option. If you have problems with swallowing capsules, you can choose liquid fish oil or jelly sweets.
4.7. Pay attention to the expiration date:
Make sure that the shelf life of the additive has not expired. Expensible supplements can be less effective and even unsafe.
4.8. Correctly store the supplement:
Keep the supplement in a cool, dark and dry place to prevent oxidation.
4.9. Start with a small dose:
If you first take Omega-3 additives, start with a small dose and gradually increase it to recommended. This will help you evaluate your tolerance of additives and avoid side effects.
4.10. Follow your feelings:
Carefully follow your feelings after taking the additive. If you notice any side effects, stop taking the additive and consult your doctor.
V. Conclusion: Making a reasonable decision on the supplements of omega-3 during pregnancy
Omega-3 fatty acids play an important role in the development of the fetus and maintaining the health of the mother during pregnancy. Although the receipt of omega-3 from food is preferable, additives can be a useful addition to the diet for many pregnant women. However, it is important to choose safe and effective additives, taking into account the risk of mercury pollution and other heavy metals, as well as the possibility of interacting with drugs. Having consulted with the doctor, having studied the composition of the additive and choosing a reliable manufacturer, you can make a reasonable decision on the supplements of Omega-3 during pregnancy and ensure optimal health for yourself and your child.