Na 3,5 jaar uitgebreid onderzoek heeft de overheid (Gezondheidsraad) een duidelijk advies geformuleerd voor zwangere vrouwen.
De volgende essentiële voedingsstoffen worden hierin besproken: foliumzuur, visvetzuren, vitamine D, calcium, jodium en ijzer.
Twee keer per week vis of een dagelijks een visvetzuur-supplement luidt voor zwangere vrouwen het nieuwe advies van de Gezondheidsraad.
Het Voedingscentrum heeft het advies vertaald naar een consumentvriendelijke versie. Voor de visvetzuren komt het neer op het volgende:
Het advies is dus dat als je geen vis wilt of kunt eten, je dagelijks een supplement neemt. De hoeveelheid visvetzuren dienen minimaal 250 tot 450 mg DHA te bevatten. Dit mag een goede visolie zijn met DHA en EPA, zoals de visvetzuren ook in de vis voorkomen. Het mag natuurlijk ook een algenolie zijn die DHA bevat of een algenolie zijn die DHA en EPA bevat. Eigenlijk is de extra EPA in een supplement een bonus omdat, EPA ook een belangrijke voedingsstof is voor allerlei andere functies. Daarnaast wordt een gedeelte van de EPA ook nog omgezet naar DHA.
Vis en omega-3 als je zwanger bent
Wanneer je zwanger bent, zijn de Omega 3 visvetzuren EPA en DHA uit vis of visolie nodig voor de ontwikkeling van het netvlies en de hersenen van het kindje. Ook hebben ze een beschermend effect op het risico op vroeggeboorte. Daarnaast hebben EPA en DHA een positief effect op het voorkomen van een laag geboortegewicht.
Visolie tijdens de zwangerschap
Ben je zwanger en wil je omega 3-visolie slikken? Visolie is tijdens de zwangerschap een goede aanvulling op je voeding. Want helaas bevat de gekweekte zalm uit de supermarkt tegenwoordig meerdere malen minder omega 3 dan vroeger. Daarnaast bevat een gekweekte zalm helaas veel meer omega 6 dan omega 3-vetten. Het kan ook zijn dat de smaak of geur van vis je tegenstaat. Dan is visolie voor zwangere vrouwen een prima alternatief als rijke bron van omega 3-vetzuren. Het voordeel van vloeibare visolie (uit een fles) tijdens de zwangerschap is dat 1 lepeltje visolie overeenkomt met de omega’s van ruim een halve haring! Door het gebruik van verse vis uit Noorwegen heeft de visolie een fijne zachte smaak, waardoor deze zelfs in de yoghurt, smoothie of shake kan worden gedaan. Ideaal dus als je tijdens je zwangerschap ook visolie minder goed verdraagt. Afhankelijk van het merk is ook de zuiverheid van visolie perfect voor zwangere vrouwen. Arctic Blue MSC Visolie is bijvoorbeeld minimaal 75 x schoner* dan tonijn en 20 x schoner dan haring of kibbeling, die al als vrij schoon te boek staan (* gemeten aan de hand van de hoeveelheid van het zware metaal kwik dat in deze vissen gemiddeld gevonden wordt).
Kan alle visolie tijdens de zwangerschap?
Arctic Blue heeft verschillende omega 3-producten voor tijdens de zwangerschap. Alle Arctic Blue producten zijn geschikt voor zwangere of borstvoeding gevende vrouwen, behalve de zalmolie met anijssmaak (vanwege het anijs). Vanwege de mooie dosering en ingebouwde vitamine D is, ook door professionals, dit de meest gebruikte. Wanneer je liever een capsule hebt (zonder vitamine D) is dit de meest gebruikte.
Ben je zwanger en vegetariër of veganist, dan zijn er verschillende plantaardige algenolie producten met de kracht van visolie. Ze bevatten dezelfde omega 3-vetzuren (omega 3-DHA en vaak ook EPA) als vette vis. De algen zijn gekweekt en kunnen geen milieuverontreinigingen bevatten. Dit is de hoogste concentreerde (en meest gebruikte. Wanneer je liever een capsule is dit de meest gebruikte.
Wanneer visolie innemen als je zwanger bent? Omega 3-DHA belangrijk voor baby én moeder
Vraag je je af wanneer je het beste kunt beginnen met visolie innemen als je zwanger bent? Het is belangrijk dat de moeder in een goede conditie aan de zwangerschap begint. Het is dus verstandig om de hoeveelheid omega 3-DHA in je lichaam alvast aan te vullen voordat je zwanger wilt worden. Omega 3-DHA is als je zwanger bent van belang voor de normale groei en ontwikkeling van de hersenen, zenuwen en ogen van je kindje. De aanleg van het zenuwstelsel begint al vroeg in de zwangerschap. 60% van de hersenen bestaan uit vet en maar liefst 1/6 deel hiervan is omega 3-DHA. Hier is veel omega 3-DHA voor nodig!
Visolie zwangerschap: wanneer? Voor, tijdens en na de zwangerschap
In de laatste 3 maanden van de zwangerschap en in de eerste maanden na de geboorte groeien de hersenen van je kindje in verhouding erg veel. Het ongeboren kind onttrekt dit dan aan het lichaam van de moeder. Dit kan leiden tot een tekort bij de moeder, met mogelijk lichamelijke en psychische klachten tot gevolg. Zorg dus dat je ook omega 3 blijft consumeren tijdens je zwangerschap.
Tijdens de borstvoeding krijgt het kind omega 3-DHA via moedermelk. Het is dus een uitgelezen tijd om vooral door te gaan met het gebruiken van voldoende omega 3-DHA, in de vorm van vloeibare visolie of capsules (of vloeibare algenolie of capsules) na de zwangerschap.
Omega 3 zwangerschap dosering
Hoeveel omega 3 / visolie tijdens de zwangerschap wordt aangeraden? Hoeveel mg visolie / omega 3 per dag je zou moeten nemen als je zwanger bent, is niet anders dan hoeveel omega 3 / visolie per dag als je niet zwanger bent. De aanbevolen dagelijkse inname van visvetzuren voor zwangeren is 250 – 400 mg DHA per dag. Dat is dus de omega 3 zwangerschap dosering. Dit draagt bij aan de normale ontwikkeling van de hersenen en de ogen van het ongeboren kind. Dit is een officiële richtlijn.
Daarnaast is de optimale omega 3 zwangerschap dosering ook maatwerk. Wij, bij Arctic Blue zijn, als Omega-3 specialisten, van mening dat de dagelijkse dosering moet afhangen van je huidige omega 3-status. Dat is de hoeveelheid omega 3 in je lichaam. Er zijn namelijk meerdere factoren die kunnen zorgen voor een lage omega-3 status:
- Mensen eten steeds minder goede vis.
- Mensen eten steeds meer fastfood en bewerkte, goedkope supermarktproducten die veel omega 6 bevatten, wat de werking van omega 3 vermindert.
- Wanneer je overwicht hebt of een slechte gezondheid, heb je meer omega 3 nodig.
- Wanneer je vegetariër of veganist bent, heb je (meestal) meer goede omega 3 nodig.
Eigenlijk zou je, als je zwanger wilt worden, moeten beginnen met een goede omega 3-status. Deze kan tegenwoordig heel simpel gemeten worden met een zelftest. Een ideale uitkomst is een omega-3 status van tussen de 8 en 11. Dit is het percentage omega-3 vetzuren in alle celmembranen. Hiervan dient de DHA-status dan minimaal 5 te zijn.
In de praktijk zien we dat de meeste mensen dit bij lange na niet halen. Vandaar dat er eigenlijk eerst een soort inhaal dosering genomen moet worden. Je begrijpt dat deze hoger zal moeten liggen dan de 250 – 400 mg DHA per dag. Vandaar dat we in het algemeen vloeibare producten adviseren, omdat je makkelijker een hoge dosering kan nemen.
Welke visolie of algenolie tijdens de zwangerschap?
Welke visolie kun je nemen tijdens de zwangerschap? Is het nog wel veilig met de vervuilde oceanen? Artsen zijn het er nog steeds over eens dat het eten van vette vis meer voordelen biedt voor moeder en kind, dan het laten staan hiervan. Het gezonde effect van nauwelijks vervuilde vis als sardientjes of kabeljauw of makreel is vele malen groter dan de paar stofjes verontreiniging die er zeker niet in thuishoren. Dit is trouwens een ander verhaal bij vissoorten die veel verontreiniging kun ophopen, zoals tonijn en paling: niet aan te raden tijdens zwangerschap. Het mooie van Arctic Blue visolie is dat deze ver weg van de plastic soep gemaakt wordt, en ook nog eens in de modernste fabrieken ter wereld, in Noorwegen. Hierdoor kan de gevonden verontreiniging er zo goed als helemaal uitgehaald worden. Alle Arctic Blue visolie (behalve die met anijs) is hierdoor geschikt voor vrouwen die zwanger willen worden, zwanger zijn of borstvoeding geven. Algenolie is altijd geschikt, omdat de algen niet uit zee komen, maar worden gekweekt op het land in afgesloten en gecontroleerde omstandigheden.
Omega 3 en zwanger worden
Op de verpakking zie ik staan: “Raadpleeg voor gebruik een deskundige in geval van zwangerschap, lactatie, ziekte of medicijngebruik.” Kan ik jullie product dan wel gebruiken? Wat is het effect van visolie op zwanger willen worden? Ik dacht dat omega 3 juist goed was voor zwangeren? Ja, dat is verwarrend. In Nederland is het verplicht om op elk voedingssupplement deze bepaling op de verpakking te zetten. Hiermee wil de overheid dat kwetsbare groepen goed nadenken wanneer ze beslissingen nemen over hun gezondheid.
In het geval van een visolie supplement is het inderdaad vreemd, omdat deze in alle gevallen een welkome aanvulling is op ons omega 3-arm Westerse voedingspatroon. Je kunt dus met een gerust hart vloeibare omega 3-visolie nemen als je zwanger wilt worden of zwanger bent! Hetzelfde geldt voor visolie omega 3-capsules, pillen of tabletten voor en tijdens de zwangerschap.
Visolie zwangerschap kopen
Bij Arctic Blue kun je visolie voor, tijdens en na de zwangerschap kopen. Je kunt bij ons visolie kopen per fles of een abonnement nemen. Ideaal wanneer je nieuwe visolie door de “zwangerschapsdementie” steeds vergeet te kopen! Je kunt zowel vloeibare visolie als omega 3-capsules kopen. Heb je vragen over zwangerschap / zwanger worden in combinatie met omega 3-capsules of vloeibare visolie? Neem gerust contact met ons op. Wij beantwoorden ze graag!
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