Omega 3 fatty acids
We all need omega-3 fatty
acids. They are essential for health throughout our lives. During pregnancy and
breastfeeding, our omega-3 needs increase even more. During pregnancy, omega-3s
are an important part of the fetal brain, eyes, and nervous system. After the
baby is born, omega-3s support brain development and immune function, as well
as promote good postpartum mood and mom's well-being. Read on to learn more
about these nutrient-dense powerhouses.
What are essential omega-3 fatty acids?
Omega-3s are a family of
long-chain polyunsaturated fatty acids. They are important nutrients for health
and development, as are some vitamins and minerals. However, we cannot produce
them ourselves, so we must consume omega-3s through food or supplements.
Research shows that the two
most beneficial omega-3s are EPA (eicosapentaenoic acid) and DHA
(docosahexaenoic acid). While EPA and DHA naturally occur together and work
together in the body, research shows that each fatty acid has unique benefits.
Documented health benefits of EPA and DHA include support for a healthy heart,
brain, and cognition, joint mobility, eye health, healthy skin and hair, and a
healthy immune response.
Research-supported benefits of
omega-3 EPA and DHA during pregnancy and lactation include support for healthy
fetal brain, eye, and nervous system development, healthy birth weight and
pregnancy duration, healthy immune system development, positive mood, and
well-being. health. -to be in mothers, and attention and concentration in
infants and children.
What foods contain omega-3 fatty acids (EPA + DHA)?
The best sources of EPA and
DHA are cold water fish such as salmon, tuna, sardines, anchovies and herring.
Many people are rightfully concerned about the presence of mercury and other
toxins in fish, especially during pregnancy. For this reason, purified fish oil
supplements are often the safest source of EPA and DHA.
A high quality fish oil
supplement from a reputable manufacturer provides the health benefits of EPA
and DHA without the risk of toxicity. In addition, a supplement can ensure that
you and your child are getting enough EPA and DHA each day, as it is difficult
to get enough from food alone.
Many people believe that flax
seeds and/or flaxseed oil contain omega-3 fatty acids. But flaxseeds contain a
shorter-chain omega-3, ALA (alpha-linolenic acid), which is different from
long-chain EPA and DHA. EPA and DHA are omega-3s that the body needs for
optimal health and development.
While it was once thought that
the human body could convert the ALA in flaxseeds into the EPA and DHA we need,
current research shows that this conversion is rare and inefficient. Fish oil
or algae oil is a much more reliable source of EPA and DHA, which are so
important to health.
Why are omega-3 fatty acids important?
Adequate intake of omega-3
fatty acids is necessary to maintain a balanced production of hormone-like
substances called prostaglandins. Prostaglandins help regulate many important
physiological functions, including blood pressure, blood clotting, nerve
transmission, inflammatory and allergic responses, kidney and gastrointestinal
function, and other hormone production.
Depending on the type and
amount of fatty acids we consume, some types of prostaglandins may be produced
in high amounts and others may not be produced at all, and this prostaglandin
imbalance can negatively affect our health and well-being. The role of omega-3s
in the production of beneficial prostaglandins may explain why they have been
shown to have so many health benefits, including enhanced cardiovascular
health, cognitive function, and a healthy immune response. New research
continues to reveal more and more of the benefits of omega-3s for a wide range
of health conditions.
Why are they especially important during pregnancy?
Omega-3 DHA is widely regarded
as the most important omega-3 for pregnancy as it is an essential building
block of the brain, retina, and nervous system. A growing number of infant and
animal studies show a correlation between omega-3 intake, especially DHA, and
cognitive and visual function, as well as overall brain development.
In humans, brain development
is most rapid and complex during the last trimester of pregnancy and the first
two years after birth. In addition, studies show that children whose mothers
took DHA during pregnancy had healthier immune function.
But it is not only about the
child, but also about the health of the mother. Omega-3 EPA and DHA support
healthy labor and birth outcomes, and have also been shown to support a healthy
mood. Research has shown that EPA and DHA help support mood and well-being
during the postpartum period.
Is it safe to take fish oil during pregnancy?
Yes. While fish may contain
environmental toxins such as mercury that build up throughout its life, these toxins
can be virtually eliminated during fish oil production and processing through
the use of high quality raw materials and a technologically advanced
purification process using advanced distillation technologies. .
A reputable fish oil
manufacturer should be able to provide documentation of third party lab results
showing purity levels of their fish oils down to parts per trillion. Some
brands are better than others; Requesting this documentation is one way to make
sure your fish oil supplement is pure and safe.
What should I look for when buying fish oil?
Look for a transparent
manufacturer - everyone can say that they produce quality fish oils, but not
everyone can prove it. The only objective proof of the quality and purity of
fish oils are third-party test results that confirm that rigorous standards are
met, so look for a manufacturer that offers these test results for free.
These standards ensure high
quality fish oils by setting maximum tolerances for toxins, heavy metals, and
oxidation, so be sure to buy from a manufacturer that can demonstrate that
their products meet or exceed these standards.
Also, check if any of the
company's products are supported by independent clinical studies. This proves
the effectiveness of the product. A simple phone call to the company or a quick
review of their website should answer all your questions.
How much should I take?
Pregnant women should be sure
to take a daily supplement containing at least 300 mg of DHA.
Infants (1-18 months):
mg/lb EPA+DHA
Children (from 1.5 to 15 years
old):
8
mg/kg EPA+DHA
Adults (15-115 years):
500
mg EPA+DHA
(minimum
220 mg EPA and 220 mg DHA)
Pregnant and lactating women:
300
mg DHA per day
What if I'm a vegetarian?
An omega-3 algae oil supplement can be a great vegetarian alternative to fish oil. However, be sure to read the labels to make sure you're choosing a product that contains adequate amounts of EPA and DHA - some algae oils do not contain EPA.