Omega 3 during pregnancy: here's how to get enough

During your pregnancy, you want the best for your baby and for yourself. Your body is working overtime for your baby to grow and develop. In doing so, it needs extra nutrients. Omega 3 fatty acids, such as DHA and EPA, are among them. These healthy fats are mostly found in oily fish and play a role in your baby's development. Yet many pregnant women do not get enough of them. 

How do you make sure you get enough omega 3? And what do you pay attention to when choosing a supplement? This article tells you what you need to know to make a conscious choice.

What are omega 3 fatty acids?

Omega 3 fatty acids are healthy, polyunsaturated fats that your body needs. You can find them in different forms.

• ALA (alpha-linolenic acid) is mainly found in plant sources such as flaxseed, walnuts and vegetable oils.
• EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are mainly found in oily fish and fish oil.

Your body can convert ALA into EPA and DHA, but it does so only to a very limited extent. Therefore, it is important to get EPA and DHA directly through your diet or with a supplement.

Read more about EPA and DHA and what foods you find it in here.

Why are omega 3 fatty acids important during pregnancy?

During pregnancy, your baby grows and develops at a rapid pace. Certain nutrients in pregnancy are especially important during this time. Omega 3 fatty acids, especially DHA, play a role here. DHA is an important building block for the brain and good for the eyes. Therefore, during pregnancy, your body needs more of these fatty acids so that your baby gets everything it needs for development.

Adequate maternal intake of DHA contributes to normal brain and vision development in the fetus and breastfed babies. In addition, omega 3 fatty acids such as EPA and DHA support normal heart function at a daily intake of 250 mg of EPA and DHA.

Because your body makes little or no DHA and EPA itself, it is important to get these fatty acids through food or a supplement. For pregnant women who eat little or no fish, a supplement can be a good addition.

How do you get enough omega 3?

The Health Council recommends eating fish once a week, preferably oily fish. Oily fish is an important source of omega 3 fatty acids, especially DHA and EPA. Well-known examples are herring, mackerel and salmon, but sardines, anchovies and trout also fit well into this list. Eating oily fish regularly will give you an average of about 200 milligrams of DHA per day.

Yet many people, especially pregnant women, do not reach this advice. There may be several reasons for this, such as taste preference, practical concerns such as cost, or concerns about the origin of the fish. In that case, a supplement with omega 3 can be a good way to still get enough of these fatty acids.

What can you look for in a fish oil supplement?

Not every fish oil supplement is the same. The composition, quality and origin can vary greatly. Therefore, it is important to choose consciously.

In doing so, note the following 5 points:

1. DHA and EPA content: Check how much DHA and EPA the supplement provides per daily dose. A daily intake of at least 200 mg of DHA is often recommended for pregnant women.
2. Purity: Choose a product that is well-purified and free of undesirable substances, such as heavy metals. Reliable brands state this on their packaging or website.
3. Origin and sustainability: Pay attention to the origin of the fish and preferably choose a product that has been sourced in a sustainable way, such as with a sustainable fishing label.
4. Form: Fish oil is available in different forms, such as capsules or liquid. Liquid fish oil is often considered easier to absorb and better to dispense, but the choice also depends on what you are comfortable using.
5. Taste: Especially with liquid fish oil, taste can determine how much you like the product. A neutral or fresh taste helps to maintain daily intake.

By paying attention to these, you will choose a supplement that suits your situation and preferences.

A good foundation for development

During pregnancy, you want nothing more than to ensure a good foundation for your baby's development. Omega 3 fatty acids, and especially DHA and EPA, are part of this. Whether you get enough through food or choose a supplement: the most important thing is to make a conscious choice that suits your situation. Do you have questions or doubts about what is best? Then always discuss it with your midwife or doctor. That way you can be sure you are getting the right support for yourself and your baby.