Omega-3 Requirements During Pregnancy and Postnatal Period

Omega-3 fatty acids play an essential role in supporting a healthy pregnancy, aiding both the mother and the developing baby.

Let's break down the importance of omega-3 in each trimester and the postnatal period, detailing its benefits and when to consider supplementing.

Why is Omega-3 Important During Pregnancy?

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are vital for a baby’s brain, eye, and nervous system development. For mothers, omega-3 helps reduce inflammation, supports mood regulation, and may lower the risk of preterm labour.

Since the body cannot produce omega-3, it must be obtained from diet or supplements.

Omega-3 Requirements by Trimester

First Trimester

Although omega-3 requirements are lower in the first trimester compared to later stages, it is essential to establish a baseline.

Omega-3 contributes to early brain and nervous system development, and studies have shown that consistent intake can set the foundation for cognitive health.

Recommended daily intake for pregnant women typically ranges from 200-300 mg of DHA, which can be obtained from sources such as oily fish (salmon, mackerel) and plant-based options like chia seeds.

Second Trimester

In the second trimester, the baby’s retina and brain develop rapidly, with DHA being a core component. Research shows that higher DHA levels during pregnancy can lead to improved visual acuity in infants by six months of age.

To support this, pregnant women may need to increase their omega-3 intake slightly. A balanced diet with two portions of oily fish per week or a DHA-enriched supplement may help meet these demands.

Third Trimester

The third trimester is a crucial time for brain development, with babies accumulating DHA in their brains at a rate of approximately 67 mg per day. Sufficient omega-3 intake is associated with a reduced risk of preterm birth, with some studies indicating a reduction in early preterm births among women who took omega-3 supplements.

Many health professionals recommend omega-3 supplementation during this trimester to meet these heightened requirements.

Omega-3 Needs in the Postnatal Period

After childbirth, omega-3 remains vital for both the mother and the infant, particularly if breastfeeding. DHA is transferred through breast milk, directly impacting the baby’s cognitive and visual development during the critical early months.

For mothers, omega-3 aids in mood regulation, helping reduce the risk of postpartum depression, which affects approximately 10-15% of new mothers in the UK.

Supplementing Omega-3: Is it Necessary?

While omega-3 can be obtained from diet alone, many women find it challenging to meet the recommended intake through food sources, particularly during pregnancy.

A high-quality, pregnancy-safe omega-3 supplement can be an effective way to ensure you and your baby receive enough EPA and DHA throughout pregnancy and into the postnatal period.

We recommend Zita West Vital DHA. Vital DHA has been specifically developed to help support men and women during pregnancy and through to breastfeeding.

Vital DHA is ultra-pure and molecularly distilled to ensure that it is free of all known contaminants, including Mercury and does not contain any Vitamin A.

Benefits of Omega-3 at a Glance

• Baby’s Brain and Eye Development: DHA supports cognitive and visual development, especially crucial during the second and third trimesters.
• Reduced Risk of Preterm Birth: Adequate omega-3 levels may lower the risk of premature delivery.
• Maternal Mood Support: Omega-3 may help regulate mood and reduce inflammation, supporting maternal mental health during and after pregnancy.
• Postnatal Infant Health: DHA through breast milk supports continued brain and eye development postnatally.

Ensuring a sufficient intake of omega-3 during pregnancy and beyond can benefit both mother and baby, supporting development, reducing certain health risks, and aiding in postnatal recovery. If you’re unsure about your omega-3 levels, consider speaking with a healthcare professional about whether supplementation might be beneficial for you.