Omega-3 in pregnancy: Benefits, dosage and supplementation

Importance and benefits of omega-3 in pregnancy

Omega-3, especially docosahexaenoic acid (DHA), plays a fundamental role in pregnancy, as it is essential for the development of the brain and retina of the fetus. Its adequate intake or supplementation has been associated with multiple benefits for both the baby and the mother.
Some of the outstanding effects of omega-3 in pregnancy are:

• Infant neurological and visual development: DHA is a key component of the developing brain and eyes, contributing to optimal fetal growth.
• Reduced risk of preterm birth and low birth weight: Scientific evidence suggests that adequate omega-3 intake can reduce the likelihood of preterm birth and improve newborn head circumference.
• Reduced risk of preeclampsia: It has been observed that omega-3 supplementation may help reduce the incidence of this complication of pregnancy.
• Maternal health benefits: Omega 3 may improve the balance in inflammatory response, contribute to glucose control and reduce the risk of depression both during pregnancy and postpartum.

Food sources of omega-3

The body does not produce omega-3 efficiently, so it is necessary to obtain it through food. The main sources include:

• Fatty fish: Salmon, sardines, herring and trout are safe choices and rich in DHA and EPA. It is recommended to avoid species with high mercury content, such as swordfish and shark.
• Plant sources: Chia seeds, flaxseed and walnuts contain alpha-linolenic acid (ALA), which the body converts to DHA and EPA in limited amounts.
• Eggs and fortified products: Some egg and dairy products contain added omega 3.

When is it necessary to supplement omega-3?

Most people do not meet their daily omega-3 requirements, so supplementation is always an option, especially during pregnancy. Therefore, its supplementation is necessary in:

• Diets with a low intake of EPA and DHA sources.
• Pregnant women diagnosed with omega 3 deficiency.
• Women with a history of preterm labor or preeclampsia.

Remember, when choosing a supplement, check its nutritional content and EPA + DHA content, it should not contain other added nutrients. In addition, it should be in a dark bottle that allows preserving its quality.

Recommended dose of omega-3 in pregnancy

Evidence indicate a daily intake of 500 mg of EPA + DHA through diet or supplements. However, based on my experience, it is usually necessary to supplement up to 1000 mg of EPA + DHA, depending on each case and dietary intake.

Conclusion

Omega-3 is an essential nutrient for the proper development of pregnancy and maternal well-being. Maintaining a balanced diet with natural sources of omega 3 and considering supplementation when necessary can contribute to a healthy gestation and optimal development of the baby.
If you need more information on how to optimize your diet during pregnancy, you can contact me through my social networks.

Written by: Nutritionist Andrés Izurieta

Bibliographic citations:

Firouzabadi FD, Shab-Bidar S, Jayedi A. The effects of omega-3 polyunsaturated fatty acids supplementation in pregnancy, lactation, and infancy: An umbrella review of meta-analyses of randomized trials. Pharmacol Res. 2022.

Savona-Ventura C, Mahmood T, Mukhopadhyay S, Louwen F. Omega-3 fatty acid supply in pregnancy for risk reduction of preterm and early preterm birth: A position statement by the European Board and College of Obstetrics and Gynaecology (EBCOG). Eur J Obstet Gynecol Reprod Biol. 2024.