Omega-3 for your baby: what does it do for development?

Are you expecting a baby or have you just had one? Then of course you want the very best for your little one. You eat healthy, take your vitamins and take good care of yourself. But did you know that omega-3 fatty acids play a special role in your baby's development? In this blog, you'll discover why DHA is so important for your little one and how to make sure you get enough.

Why is omega-3 important for your baby?

Your body can do a lot, but making omega-3 fatty acids is not one of them. You must get these important fats through what you eat or drink. And that is especially important if you are pregnant or breastfeeding!

DHA (the long name is docosahexaenoic acid) is the omega-3 for your baby. Maternal intake of DHA contributes to normal brain development in the fetus and breastfed infants.*

And it doesn't stop with the brain: DHA is also important for your baby's eyes. Maternal DHA intake contributes to normal eye development in the fetus and breastfed infants.*

When does your baby need omega-3?

Your baby's brain develops at lightning speed, especially in the last three months of your pregnancy and the first year of life. During that time, billions of new connections are made between brain cells.

DHA is literally built into your little one's brain and eyes during this development. It forms an important part of cell membranes and allows brain cells to communicate with each other. This is why it is extra important for you as a mother to get enough DHA: your baby desperately needs it for all its development.

Omega-3 during breastfeeding

Even after birth, DHA is still super important for your baby. If you breastfeed, all the omega-3 fatty acids you ingest simply end up in your breast milk. And that's very convenient: that way your little one automatically gets all the DHA it needs.

And that's just as well, because your baby's eye development will continue for quite some time. DHA contributes to normal visual development in infants until 12 months of age.* Your baby needs about 100 mg of DHA per day for this effect, and it gets that amount through healthy breast milk.

How much DHA do you need as a mother?

In addition to the normal recommendation of 250 mg of EPA and DHA per day, if you are pregnant or breastfeeding, an additional 200 mg of DHA per day is recommended.* This amounts to a total of about 450 mg of omega-3 per day. You get this amount by eating oily fish twice a week (such as salmon, mackerel or sardines), taking an omega-3 supplement, or a combination of both.

Are you getting enough DHA from your diet?

Oily fish is the best natural source of DHA. A 100-gram serving of salmon contains about 1000-2000 mg of DHA, more than enough for several days! But if we are honest: not everyone eats fish twice a week, especially during pregnancy when you might suffer from pregnancy sickness.

You can also get omega-3 from other foods. Consider eggs from chickens that have been given extra omega-3 in their feed. Walnuts and flaxseeds are also full of omega-3, but in the form of ALA. That is a plant-based omega-3 that your body is not as good at converting ALA to DHA. So of all the ALA you ingest, only a very small portion (often less than 5%) is actually converted to the DHA your baby needs.

Here's how to get enough omega-3 for your baby

Plan fish in your menu twice a week and choose smaller species such as sardines and mackerel. These are less contaminated than large fish. Don't feel like fish or does it make you nauseous during pregnancy? Then an omega-3 supplement is a good solution.

Pay attention to quality: do you get a fishy smell or aftertaste after taking it? Then the omega-3 fats are damaged and less effective. Therefore, choose a high-quality supplement. At Arctic Blue, for example, we have both pure fish oil (MSC label) and algae oil (vegan-certified). Both contain EPA and DHA directly.

Sprinkling walnuts and flaxseed through your breakfast is also healthy, but for your baby it is better to focus on direct DHA sources such as fish or supplements.

Finally, the best for your baby 

Getting enough DHA during your pregnancy and breastfeeding will give your baby the best start in life. Whether you choose oily fish, algae oil or fish oil, the important thing is that you consistently get enough DHA. In this way, you are naturally supporting your little one's healthy development! 

*Approved EFSA health claims. The beneficial effect for brain and eyes is obtained with a daily intake of 200 mg DHA in addition to the recommended daily intake of 250 mg EPA and DHA for adults. For the visual development of infants, a daily intake of 100 mg DHA applies.