Why Omega-3s Matter for Nursing Moms
Breastfeeding has been a vital part of motherhood for millions of years. Today, about 80% of American babies are breastfed from birth, which aligns with recommendations from the American Academy of Pediatrics (AAP), WHO, and UNICEF. These organizations encourage exclusive breastfeeding for the first six months and continued breastfeeding alongside complementary foods for at least one year, or even up to two years.
Breast milk is uniquely suited to meet the nutritional needs of infants. According to Dr. Ruth Petersen of the CDC, it’s the gold standard for infant feeding. In this blog, we explore the importance of omega-3 while breastfeeding, focusing especially on DHA and EPA. We’ll address why it’s essential, how much omega-3 you need, and answer questions like: Can I take omega-3 while breastfeeding? and How much omega-3 should I take while breastfeeding?
Why Is It Important for a Breastfeeding Woman to Consume an Adequate Amount of Omega-3 Fatty Acids?
DHA (docosahexaenoic acid), a key omega-3 fatty acid, plays a significant role in a baby’s brain and eye development during the first two years of life. Omega-3 for breastfeeding moms ensures these nutrients are passed through breast milk, supporting cognitive, visual, and nervous system development.
Omega-3s are also essential for the mother’s health. Studies suggest that omega-3 and postpartum mood are closely connected. Women with low omega-3 levels, particularly DHA, are more likely to experience postpartum depression.
Omega-3 Nursing Considerations and Mental Health Benefits
Hormonal shifts during nursing trigger the release of oxytocin and prolactin, which promote bonding and a sense of calm. Supplementing with omega-3 during this period may enhance these effects. One study showed that women with lower Omega-3 Index scores were more prone to symptoms of postpartum depression.
DHA and Breastfeeding: What the Research Says
Many studies confirm the benefits of DHA for breastfeeding mothers and their infants:
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A study from Baylor College of Medicine found children whose mothers took DHA while breastfeeding had better attention at age 5.
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Another study showed infants whose mothers supplemented with DHA performed better on motor skill tests at 4 months.
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The University of Oslo found that higher maternal DHA intake during pregnancy and lactation improved cognitive function in children by age 4.
These findings make a strong case for including omega-3, especially DHA, in your postpartum nutrition plan.
Is Fish Oil While Breastfeeding Safe?
Yes, fish oil while breastfeeding is considered safe when sourced from purified, low-mercury fish. The FDA recommends consuming 8–12 ounces per week of low-mercury seafood like salmon, trout, or sardines. These options are high in omega-3s and safe for nursing mothers.
However, avoid fish high in mercury such as swordfish, king mackerel, and tilefish. These can be harmful to your baby’s developing brain and nervous system.
Omega-3 supplements containing EPA and DHA are also safe, provided the total intake does not exceed 3,000 mg per day. Always consult your healthcare provider before starting any new supplement routine.
How Much Omega-3 Should I Take While Breastfeeding?
Currently, most experts recommend that nursing mothers consume at least 200–300 mg of DHA daily. The World Health Organization suggests 300 mg or more. Some studies even support doses as high as 600 mg for greater benefits.
Still, the right dosage varies depending on your individual needs, diet, and health status. That’s why it’s important to monitor your omega-3 levels, particularly DHA and EPA.
How Much EPA During Pregnancy and Breastfeeding?
While DHA is the primary omega-3 in breast milk, EPA plays a supportive role in anti-inflammatory responses and cardiovascular health. A balanced omega-3 supplement should contain both DHA and EPA. A general guideline is to aim for 100–300 mg of EPA alongside DHA unless otherwise advised by your healthcare provider.
Tools to Help Track Omega-3 Levels While Breastfeeding
OmegaQuant’s Omega-3 Index Test, Prenatal DHA Test, and Mother’s Milk DHA Test can help you understand if you're getting enough omega-3. These at-home tests measure DHA in your blood and breast milk, allowing you to personalize your supplementation.
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Mother’s Milk DHA Test identifies if you’re reaching the recommended DHA breastmilk level of 0.32%.
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Prenatal DHA Test can help guide your omega-3 intake before and after childbirth.
OmegaQuant also offers a Mother’s Milk DHA Calculator to help determine how much DHA you need to increase your levels based on your test results.
First Trimester and Beyond: Omega-3 Across Stages of Motherhood
Getting enough omega-3 is crucial not only while breastfeeding but also during pregnancy—especially the first trimester. Adequate intake during early pregnancy sets the stage for proper fetal brain development, and maintaining those levels through breastfeeding continues to provide cognitive benefits well into toddlerhood.
Final Thoughts on Omega-3 for Breastfeeding Moms
Supplementing with omega-3 during pregnancy and postpartum is one of the best things you can do for both your health and your baby’s development. From reducing the risk of postpartum depression to improving cognitive outcomes for your child, the DHA and EPA in fish oil provide multiple advantages.
So, can you take omega-3 while breastfeeding? Absolutely. Just be mindful of the type, source, and dosage. And remember: what’s good for you is good for your baby, too.
Credit: OmegaQuant Website
