There is an optimum beauty in pregnancy. However, this is not merely because of the joy that the woman’s heart is exhibiting. It is also due to the increase in healthy food intake for nourishing the mother as well as the baby. One of the essential requirements is the consumption of fish oil, as it has fat, protein, DHA, and EPA.
Here, you will learn more about fish oil and its association with pregnancy. Moreover, we will cite some natural sources and elemental answers to the relevant queries.
In This Article
Is Fish Oil Really Beneficial for Pregnant Women?
To put it briefly, yes, fish oil is good for pregnancy. Omega 3 fish oil aids in the balanced production of prostaglandins, which are hormone-like substances in actuality. They are essential for many functions in the human body, such as the regulation of nerve transmission, blood clotting, allergic responses, and inflammation. Moreover, the performance of the gastrointestinal tract and kidneys is also dependent on omega-3 fish oil. In case there is a prostaglandin imbalance in the human body, multiple diseases can arise.
Furthermore, omega-3 fatty acids from fish oil can optimistically affect the health of the mother and the development of the baby. The two primary acids, EPA and DHA, usually work effectively together. However, there are studies supporting the fact that these nutrients also pose individually unique benefits. For instance, DHA is crucial for the central nervous system, brain, and eyes, while EPA promotes heart health and the immune system.
One of the sources online has cited a recent study on the impact of fish oil supplements during pregnancy. As per this data, the children born were healthier and had lower rates of obesity. Moreover, they had good strength in bones and muscle mass. In terms of the health perspective of the fetus, taking the appropriate amount of omega 3 promotes eye and brain development.
How Much Fish Oil Should Women Consume during Pregnancy?
According to the European Food Safety Authority, pregnant and lactating women should consume 350 mg to 450 mg of DHA + EPA per day. Children who are 7 to 24 months old should take 100 mg of DHA daily. However, kids who are 2 to 18 years old can take 250 mg of EPA + DHA on a daily basis. One of the articles online has posted the name Active Iron Pregnancy Plus, which is a supplement, and encompasses 50 mg of EPA and 250 mg of DHA, collectively 300 mg of omega 3.
Besides, there are a few natural sources of fish oil, particularly in terms of omega-3 intake for pregnant people. Herring, salmon, sardines, and tuna are the apt cold water fish. Nevertheless, you must be aware of the fact that mercury is not healthy for pregnancy, including the baby. Therefore, such women should prevent its consumption. Usually, some of the fish that are high in omega 3s have mercury as well; hence, carefulness is compulsory. Also, pregnant ladies should limit their fish consumption to 1 or 2 fish portions per week. For health safety, you can opt for other omega-3 sources like chia seeds, soybean oil, flaxseed, milk, yogurt, and walnuts.
What Are the Fish Oil Alternatives for Pregnancy?
If you are not into the fishy taste, you can move on to other omega-3 sources, as illustrated before. There are some obvious side effects of taking fish oil like bad breath; however, the prime components that are highly significant for pregnancy are omega-3 fatty acids. Therefore, there is nothing wrong with not eating fish for its oil intake and considering the substitutes, focusing more on the necessary nutrients for pregnancy.
Is Fish Oil Good for Getting Pregnant?
Yes, fish oil can be beneficial for women trying to conceive. It’s rich in Omega-3 fatty acids, which are essential for optimal hormonal function and a healthy reproductive system. These fatty acids also support fetal brain development and reduce inflammation, which can improve fertility. However, it’s always best to consult with a healthcare provider before starting any new supplement regimen while trying to conceive.
When Should I Start Taking Omega-3 during Pregnancy?
You can start taking Omega-3 supplements as soon as you begin trying to conceive. This is because Omega-3 fatty acids play a crucial role in the early development of your baby’s brain, eyes, and nervous system.
Pregnant women should start taking omega 3 from the 12th week of pregnancy. This is due to the initialization of the formation and development of the fetus. This can further help the kids in developing their thinking abilities.
However, always consult with your healthcare provider before starting or changing any supplement regimen during pregnancy. They can provide personalized advice based on your specific needs and circumstances.
Which Trimester Is Omega-3 Important?
Omega-3 fatty acids are important throughout the entire pregnancy. However, they are particularly crucial during the third trimester. This is when significant brain growth occurs in the fetus.
Omega-3s, specifically DHA, contribute to the development of your baby’s brain and eyes during this period. They also support the growth of the nervous system.
Even though Omega-3s are vital in the third trimester, it’s beneficial to start taking them as soon as you plan to conceive or learn about your pregnancy. Always consult with your healthcare provider before starting any supplement regimen during pregnancy
Can Omega-3 Improve Egg Quality?
Omega-3 fatty acids, specifically DHA and EPA, are known to have multiple health benefits. They play a significant role in reproductive health as well.
Research suggests that Omega-3s can help improve egg quality by reducing inflammation and increasing blood flow to the ovaries. This potentially enhances the environment for egg maturation.
However, it’s important to note that more research is needed to definitively confirm these effects. Additionally, improving egg quality involves a holistic approach, including a balanced diet, regular exercise, and proper rest. Always consult with a healthcare provider when considering dietary changes or supplements for fertility.
How Many mg of Omega 3 per Day for Pregnancy?
The recommended daily intake of Omega-3 fatty acids during pregnancy varies among different health and research organizations.
The American College of Nurse-Midwives suggests pregnant women should get about 200 to 300 mg of omega-3s per day. Meanwhile, the American Pregnancy Association recommends that pregnant and lactating women consume 500-1000 mg of fish oil per day, ensuring that at least 300 mg are DHA.
The National Institutes of Health (NIH) suggests a higher dose, recommending 1.4 grams of ALA per day for pregnant women.
To optimize pregnancy outcomes and fetal health, consensus guidelines have recommended that pregnant women consume at least 200 mg of DHA per day.
Given these varying recommendations, it’s crucial to consult with a healthcare provider before starting any new supplement regimen during pregnancy.
What Fish to Avoid When Pregnant?
When you’re pregnant, it’s crucial to be cautious about the fish you consume due to potential high levels of mercury and other contaminants. According to various sources, here are some types of fish you should avoid:
- Fish high in mercury: This includes bigeye tuna, king mackerel, marlin, orange roughy, swordfish, shark, and tilefish.
- Uncooked fish and shellfish: To avoid harmful bacteria or viruses, don’t eat fish and shellfish that has not been cooked.
- Certain species even if cooked: You should limit your intake of albacore (white) tuna and fish with similar mercury concentrations to no more than 1 serving a week (no more than 6 ounces).
- Oily fish: You should eat no more than 2 portions of oily fish a week, such as salmon, trout, mackerel, or herring. Also, limit your intake of tuna steaks to no more than 2 per week (about 140g each).
Omega 3 Fish oil and its supplements pose nutritional benefits for the pregnancy. For the rejuvenating health aspect of both the mother and the child growing inside her, a particular dose on a routine basis is necessary. As per our research, fish oil has main omega 3 fatty acids, EPA and DHA, which serve such individuals in various ways like brain development, promoting eye health, minimizing heart disease risks, and boosting the immune system.
Furthermore, a study reveals that pregnant and lactating ladies must take 350 mg to 450 mg of EPA + DHA on a daily basis. We have also mentioned a supplement that is effective for this purpose. Moreover, in terms of eating fish, such people should reduce their consumption to 1 or 2 portions per week and avoid fish that comprise mercury, for example, shark and swordfish. The preferred fish oil sources, which are actually cold-water fish, include tuna, sardines, and salmon.