Is it safe to have omega-3 during pregnancy?

Omega-3 fatty acids are known for their health benefits, but are they safe to use during pregnancy?

Omega-3 fatty acids are essential for our health, but our bodies cannot produce them naturally. It is mostly contained in the food. Most people get their omega-3s from fatty fish or fish oil supplements. But during pregnancy, women are given a long list of what they should and shouldn’t eat. It is common to worry about eating fish or any other product during pregnancy! Therefore, it is surprising whether it is safe to consume omega-3 during pregnancy.

What are omega-3 fatty acids?

These fatty acids are polyunsaturated fats that are important for our health. The body cannot produce these on its own, so we must get them from food. Below are the main types of omega-3 fatty acids:

    1. Fish

According to the American College of Obstetricians and Gynecologists, you can eat two to three servings of fish per week during pregnancy and breastfeeding. Safe options for pregnant women include salmon, sardines, mackerel and trout. These fish are high in EPA and DHA and low in mercury; This can damage the baby’s nervous system.

    2. Fish Oil Supplements

If a diet consisting of fish rich in omega-3 is not sufficient, fish oil may be a good option. However, it is essential to choose high-quality supplements which have been tested for purity and contaminants.

    3. Fortified Food

Would you like to add omega-3 rich foods to your diet? Look for eggs, milk and yogurt rich in DHA. They can help increase your omega-3 intake.

    4. Plants sources

Although plants such as flaxseeds, chia seeds, walnuts and hemp seeds are rich in ALA (alpha-linolenic acid), they are not direct sources of DHA and EPA. The body can convert ALA to DHA and EPA, but the process is ineffective.

Omega-3 Benefits for Pregnant Women

Benefits for the baby

• DHA is important for the brain, so getting enough DHA during pregnancy can improve your baby’s intelligence and attention.
• DHA is also important for the development of the retina. It helps babies grow and function well.
• Omega-3 plays an important role in fetal neuron development and the formation of nerve connections.
• Omega-3 fatty acids can prevent respiratory problems and growth retardation by reducing the risk of premature birth.
• Omega-3 is associated with a healthy weight.

Benefits for the mother

• Omega-3 fatty acids help reduce problems such as high blood pressure and preeclampsia, which is characterized by damage to other organs such as the kidneys.
• Omega-3 may reduce the risk of miscarriage and postpartum depression.
• Pregnancy places additional stress on the cardiovascular system, and omega-3s help control heart disease by lowering triglycerides, lowering blood pressure, and preventing blood clots.
• Omega-3 can reduce pregnancy pain and contribute to the health of mother and child.

What are the side effects of omega-3 fatty acids?

Omega-3 fatty acids are generally considered safe and beneficial for pregnant women and their unborn babies. But omega-3 fatty acids can have side effects:

    1. Digestive Problems

Some women may experience stomach discomfort such as nausea, indigestion, diarrhea, or a fishy aftertaste. These symptoms are usually mild and can be alleviated by taking supplements with food.

    2. Blood Thinning

Omega-3 fatty acids have a minor effect on the blood and may increase the risk of bleeding, especially in people who use anti-inflammatory medications or have bleeding problems.

    3. Allergic Reactions

Although rare, some women may be allergic to fish oil. Symptoms include rashes and itching. Fish oil obtained from infected fish may also contain mercury. High mercury levels can negatively affect babies’ brain development. Therefore, experts say that you need to choose good and clean products from reputable brands.

4. Taking too much omega-3 can cause excessive bleeding and affect the immune system. It is important to follow the dosage recommended by your doctor.

Omega-3 fatty acids provide health benefits to both mother and child during pregnancy. They may stimulate brain development and reduce the risk of premature birth, but they may have side effects.

According to a 2008 study published in the Journal of Obstetrics and Gynecology, rapid growth of the baby’s retina and brain occurs most during the third trimester of the pregnancy, so supplementing with omega-3 fatty acids will be especially important during this time.