Pregnancy is an exciting journey, but it can also feel overwhelming. There are many guidelines about what to do and what to avoid. Staying active is important. Aim for 30 minutes of moderate exercise most days. Also, be careful with food choices. Avoid high-mercury fish like shark, tilefish, swordfish, and king mackerel. Taking care of nutrition helps both mom and baby.
Expectant mothers need extra vitamins, minerals, and nutrients to support the baby’s growth. The American College of Obstetricians and Gynecologists advises pregnant women to increase calcium intake for strong bones and teeth and boost iron to ensure adequate oxygen supply to the baby. They also suggest taking 600 micrograms of folic acid each day. This can help prevent brain and spinal cord defects in the baby. Along with folic acid, consider higher doses of vitamins A, B12, and D.
Just as with folic acid, incorporating omega-3 during pregnancy is vital. Experts recommend starting a high-quality fish oil for pregnancy about six months before conception. This helps build the body’s stores of essential fatty acids, especially EPA and DHA. These omega-3s are critical for both maternal and infant health.
Why Omega-3s Are Crucial During Pregnancy
Omega-3 fatty acids are vital at all stages of life. Their role is especially crucial during pregnancy. These healthy fats, particularly DHA, play a vital role in supporting the development of the baby’s brain, nervous system, and eyes. Omega-3s during pregnancy can lower the chance of preterm labor. They also help with a healthy birth weight and may improve the mother’s mood after giving birth.
The most beneficial omega-3s are EPA and DHA, found primarily in cold-water fish like salmon, mackerel, tuna, and sardines. Many fatty fish have mercury, so pregnant women should limit fish to 8-12 ounces each week and consider taking a DHA supplement to meet their needs. Both EPA and DHA are essential, but DHA for pregnancy is particularly important for the baby’s brain and eye development.
1. DHA Supports Brain and Visual Development
DHA is well known for its role in promoting brain and visual development in babies. The World Health Organization (WHO) recommends that pregnant and breastfeeding women consume at least 300 mg of DHA per day. This can come from eating fish or taking an omega-3 supplement.
During pregnancy, the mother transfers DHA to the baby. This is most important in the third trimester, as brain development is at its highest. Babies who receive adequate DHA tend to have better cognitive outcomes, including improved attention and learning abilities. Research from the University of Kansas found that babies born to mothers with higher DHA levels had better attention spans and were cognitively ahead compared to those whose mothers had lower DHA levels.
2. DHA Lowers the Risk of Premature Birth
Premature birth happens when a baby is born before 37 weeks. This can cause long-term health issues, like developmental delays and breathing problems. Research indicates that taking long-chain omega-3s, such as DHA, in pregnancy greatly lowers the chance of preterm births. Research shows that taking 500 to 1,000 mg of DHA each day can lower early preterm birth rates by 42% and overall preterm birth rates by 11%.
Experts suggest eating DHA-rich, low-mercury fish or taking a good fish oil supplement during pregnancy to maintain proper DHA levels. DHA before pregnancy is equally important to build reserves that will benefit both mom and baby once conception occurs.
3. DHA May Help Improve Mom’s Mood
Postpartum depression is a common challenge for new mothers, affecting up to 25% of women after childbirth. Adequate DHA levels during pregnancy may help reduce the risk of mood disturbances after delivery. DHA supports the production of mood-regulating hormones like dopamine and serotonin.
A Norwegian study showed that women who had higher DHA levels during pregnancy had fewer symptoms of postpartum depression. A study by Dr. Michelle Judge found that pregnant women taking a DHA supplement in the third trimester reported fewer depressive symptoms than those who took a placebo.
Choosing the Right DHA Supplement
When looking for a DHA supplement, make sure it is made from purified fish oil to reduce mercury content. Fish oil for pregnancy should be high in DHA to provide the best support for both mother and baby. No matter if you are getting ready for pregnancy, are expecting, or are in the postpartum phase, focusing on omega-3 intake is key for your long-term health.
FAQ
Why is DHA important during pregnancy?
DHA is crucial during pregnancy because it supports the baby's brain, eye, and nervous system development. It also helps reduce the risk of preterm birth and may support the mother’s mood after delivery.
Is DHA good for pregnancy?
Yes, DHA is highly beneficial during pregnancy. It aids fetal brain and eye development. It lowers the chance of premature birth and might boost mothers' mental health after giving birth.
When is DHA most important in pregnancy?
DHA is essential throughout pregnancy, but it is especially important during the third trimester when the baby’s brain undergoes rapid growth.
How much DHA and EPA should I take during pregnancy?
The recommended amount of DHA during pregnancy is at least 300 mg per day, often combined with EPA. Some studies suggest higher doses for optimal benefits. Consult your healthcare provider to determine the best dosage for your needs.
When to start taking DHA during pregnancy?
It’s recommended to start taking DHA around six months before conception to build up your body’s stores. Staying active during pregnancy and breastfeeding helps both mom and baby enjoy steady benefits.