Fish Oil For Pregnant Women & Prenatal Development of the Brain
Filed Under Fish Oil, Omega 3, Omega 3 Supplements
Recommending omega-3 fish oil for pregnant women is a relatively new idea. Doctors have suggested and prescribed pre-natal vitamins for many years, as the importance of folic acid and other nutrients is well established. Researchers are still investigating the importance of omega-3s for baby and for mom. Here’s a look at what we know.
We know that omega-3 and omega-6 fatty acids are essential, meaning that the human body needs them, but cannot produce them. They must be consumed through diet. From examining dietary trends, we know that most people in industrialized nations get lots of omega-6s in their diet, but very little omega-3s.
At one time, grass fed beef and free range poultry contained some omega-3 fat. But, the switch to feeding them grain, primarily corn, has meant that omega-3s are no longer present in beef and poultry. Omega-3 fortified eggs have been introduced, but taste is a problem, as is cost. The only good dietary source of omega-3s is fish like salmon, but there is a major concern about eating too much fish, because of mercury contamination.
The primary reason for recommending fish oil for pregnant women is to supplement dietary omega-3 intake. Low intake can result in health problems for mom and for baby. Of most importance is a specific omega-3 called Docosahexaenoic acid or DHA. The only dietary sources of DHA are fish and fish oils.
DHA is essential for normal brain development and function. The omega-3s found in plants and vegetables, such as flaxseed, walnuts and olives are called alpha-lipoic acid or ALA. If conditions are ideal, the body can convert some ALA to DHA, but research has shown that the converted amount will only be ½ to 1%.
The recommended daily intake of fish oil during pregnancy is 900-1000mg, of which at least 200mg should be DHA. Assuming that 1% of ALA would be converted to DHA, a woman would need to take in 20,000mg or 20grams of ALA per day.
You must remember that these supplements are fat. Adding one gram of mostly omega-3 fat to the diet is fine, only equivalent to 9 calories. Adding 20grams of fat to the diet is equivalent to 180 calories. In order to not go overboard on fat, the woman’s diet would need to be very lean. It’s an unreasonable expectation. That’s the reason for recommending fish oil for pregnant women, rather than flaxseed oil.
Years ago, when research showed that breast fed babies had healthier immune system, better vision and higher IQs, the reason was unclear. Today, researchers are relatively sure that DHA is the reason. It’s found in breast milk, but not in cow’s milk. It was only recently added to infant formulas.
If mom doesn’t get enough in her diet, the body will break down brain cells to get at the DHA stored in them. That may be one of the causes of post-partum depression. New research indicates that recommending fish oil for pregnant women could help reduce their risks of various complications and increase their chances of having a healthy, happy baby. She just needs to be sure to choose a high quality supplement and talk to her doctor.
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