Every expectant mother hopes to ward off the dreaded postpartum blues. In the months leading up to childbirth, many women invest significant time and energy preparing for their new arrival, engaging in activities from prenatal yoga to playing soothing music for their belly. Amidst all this preparation, it can be challenging to keep track of what truly matters for a healthy pregnancy. One well-established fact is that adequate nutrition greatly enhances pregnancy outcomes for both mother and baby.
During pregnancy, a woman’s physiology undergoes remarkable changes to meet the demands of her growing child. This includes an increased need for nutrients, particularly fats, proteins, and calories, to support these physiological shifts. If these nutritional needs are not fully met, especially regarding fats, both mother and baby could face preventable health issues. Omega-3 fatty acids are crucial for a healthy pregnancy. When we refer to fats, we aren’t talking about the kind found in potato chips, but rather the essential Omega-3 fatty acids.
How Can You Ward Off the Baby Blues? Omega-3 Fatty Acids are Key
Research has shown that when consumed during pregnancy, Omega-3 fatty acids—specifically EPA and DHA—can significantly lower the risk of preterm birth and postpartum depression in new mothers. Additionally, insufficient maternal intake of Omega-3s has been linked to conditions like Type 1 Diabetes.
Understanding Omega-3 Fatty Acids
DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are classified as “essential fatty acids,” meaning they cannot be synthesized by the body and must be obtained through diet. The human body requires fat in various forms to build brain and eye tissues, as well as cellular membranes for every living cell. The quality of fat consumed is paramount; the type of fat a mother eats lays the groundwork for the structural integrity of nerve cells and the phospholipid membrane of all cells in her body.
DHA is particularly vital for the development of the central nervous system in mammals. There is a sharp increase in brain growth during the third trimester of pregnancy and the first few months following birth, marked by a rise in brain content of arachidonic acid (AA) and DHA. Both the fetus and the newborn rely on a continuous maternal supply of DHA and AA.
Studies have shown that maternal Omega-3 fatty acids are preferentially transported from the mother’s diet, especially from her brain, directly to the developing fetus via the placenta. If a pregnant woman isn’t consuming fish regularly, she may not be getting enough Omega-3s, leaving her feeling drained. Women who eat adequate amounts of fish during their pregnancy, or supplement with high-quality fish oil, are less likely to experience postpartum depression.
Several clinical trials have demonstrated that children born to mothers who took fish oil supplements during pregnancy and breastfeeding scored higher on intelligence tests than those whose mothers received a placebo. Furthermore, researchers found that women who consumed less than 12 ounces of fish or seafood weekly during pregnancy were more likely to have children with verbal developmental delays compared to those who ate more than that amount.
How Can I Incorporate Omega-3s into My Diet, and How Much Do I Need?
Omega-3s are abundant in fatty fish such as salmon, cod, tuna, and sardines. However, due to the high mercury and PCB levels found in some fatty fish, pregnant women are advised to limit their fish intake to no more than 12 ounces per week. Instead, it’s often recommended to take a high-quality fish oil supplement rich in DHA. According to the FDA and EPA guidelines, the suggested intake of DHA for pregnant and breastfeeding women is 300 mg per day. Clinically, I recommend 450 mg of DHA daily throughout pregnancy and a more balanced intake of EPA and DHA—around 625 mg of DHA and 410 mg of EPA—during breastfeeding.
The energy requirements for a mother during the early stages of breastfeeding are higher than in late pregnancy, especially if she is caring for other children. EPA and DHA work synergistically in nature. A fantastic option for meeting your Omega-3 needs is the Prenatal DHA by Nordic Naturals during pregnancy, and Nordic Naturals Arctic Cod Liver Oil while breastfeeding.
Milk production requires an additional average of 640 calories daily, necessitating a total caloric intake of at least 2,000 calories per day for optimal milk production. A major energy source for breastfeeding is dietary fat, which means approximately an extra 500 calories from fat daily are needed just for creating healthy breast milk. This ensures mothers can maintain their own Omega-3 levels for mental clarity and tissue integrity.
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In summary, ensuring adequate Omega-3 intake during pregnancy is crucial for maternal and fetal health. These essential fatty acids not only support the development of the nervous system but also help mitigate the risk of postpartum depression. Including fish in your diet or considering high-quality supplements can pave the way for a healthier pregnancy experience.