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During pregnancy, you are nourishing both yourself and your baby. One supplement that often comes up is fish oil, and you might be curious if it's a good option during this time.
Yes, fish oil can be beneficial to you and your baby if taken correctly. However, it is crucial to learn several aspects of fish oil intake, such as its advantages and safety factors, dosages, and food sources, so you can make informed decisions during your pregnancy.
Fish Oil and Pregnancy: The Overview
Fish oil is derived from oily fish and is a well-known source of omega-3 fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids can’t be made by the body, so it’s important to obtain them through food or supplements.Pregnancy increases the body’s nutritional needs, and omega-3s are especially important. They contribute to several key functions, including:
- Maintaining the baby's brain and eye development.
- Maintaining the regulation of inflammation in the body.
- Boosting blood flow to the placenta.
- Maintaining maternal mental health and hormone balance.
While they are a necessity, most pregnant women are not getting adequate omega-3s, particularly if they do not eat much or any fish. In this case, taking a fish oil supplement is one simple means to address their nutritional requirements during pregnancy.
Benefits of Fish Oil for Pregnancy
Fish oil is beneficial for your general health as it promotes heart and brain health. However, the advantages of consuming fish oil go far beyond your general health, as it can be very beneficial during your gestation period.Cognitive development of your baby
DHA plays an important role in your baby’s brain and eye development. During the third trimester, when brain growth is at its fastest, it’s especially important to get enough. A good intake of DHA at this stage may support long-term benefits like better problem-solving, motor skills, and attention span.Reduced risk of preterm labour
Taking omega-3s, specifically DHA, has been shown to reduce the risk of premature birth (preterm at less than 34 weeks of gestation). Premature birth raises the risk of complications such as respiratory distress, infections, and developmental issues, so prevention is essential.Healthier birth weight and longer gestation
Research shows that getting enough omega-3 during pregnancy may slightly extend the length of pregnancy and support a healthy birth weight. Babies born to mothers with higher omega-3 levels are more likely to have a normal weight, which may reduce the need for medical interventions.Lower risk of postnatal depression
Taking care of your mental and emotional health is just as significant as taking care of your physical health throughout and after pregnancy, and fish oil has been associated with a reduced risk of postnatal and perinatal depression. EPA, in particular, plays a role in the production of mood-regulating chemicals such as serotonin and dopamine.Cardiovascular benefits
Pregnancy places additional pressure on your heart and circulatory system. Omega-3 fatty acids can relieve some of that pressure by lowering triglyceride levels, keeping blood pressure healthy, and improving blood vessel function. These actions may reduce the risk of preeclampsia and gestational hypertension development.Immune and anti-inflammatory support
When you are pregnant, your immune system needs to maintain a delicate balance, protecting you without hurting your growing baby. Omega-3s keep this response in check and offer anti-inflammatory support, which aids in a healthier pregnancy overall.Is Consuming Fish Oil Safe During Pregnancy?
Fish oil is usually safe and has beneficial uses during pregnancy. Just be sure to take a few precautions, specifically, steer clear of high-mercury fish. While most fish oil supplements are filtered to eliminate toxic contaminants, your diet in general still counts. Attempt to avoid high-mercury fish like swordfish, king mackerel, and tilefish since these can be problematic during pregnancy.It's important not to confuse fish oil with fish liver oil, such as cod liver oil. Unlike standard fish oil, liver-derived products contain high levels of vitamin A in the form of retinol. Often taken in excess, this can increase the risk of birth defects. Unless recommended by your healthcare professional, you might want to avoid these products during pregnancy.
If you are allergic to fish or shellfish, always consult your healthcare professional before consuming any supplement derived from fish. Under these circumstances, algal oil, without the allergens and still providing the benefits, is a safer and better option.
Recommended dosage of fish oil during pregnancy
The amount of omega-3 you require during pregnancy is mainly influenced by your diet in general, but there are some standard guidelines that you can refer to:- Target a minimum of 200–300 mg of DHA per day.
- A total daily intake of 500–1000 mg of EPA and DHA combined is usually advised.
There are several practical means of achieving these goals. You can try to consume one to two portions of oily fish per week and take a 200 mg DHA supplement. Alternatively, you may select a high-quality prenatal vitamin that contains DHA or take a stand-alone omega-3 supplement that contains adequate levels of both EPA and DHA.
In some instances, like when there is a higher risk of preterm labour, your healthcare professional might prescribe higher doses, sometimes as much as 1000–2000 mg daily. These higher doses should only be taken under medical guidance to make sure they are safe and suitable for your specific needs.
Sources of Fish Oil for Your Diet
You can get fish oil through several sources and include it in your diet, such as consuming oily fish, plant-based sources, or even supplements.Oily fish
Oily fish provide the best natural source of fish oil, but to be safe during pregnancy, you can opt for low-mercury varieties. Salmon is one of the best choices, with a well-balanced ratio of both EPA and DHA. Sardines are another great option, as their small size automatically includes lower concentrations of mercury.Other good choices are anchovies, herring, mackerel (except for king mackerel, which has a higher mercury level), and rainbow trout. One to two servings per week of these oily fish can contribute to your essential omega-3 needs without the necessity of supplementation in most situations.
Plant-based Omega-3s
There are some plant-based sources of omega-3s, but these foods don't have EPA or DHA themselves; they are rich in alpha-linolenic acid (ALA), which the body can convert into a usable form of omega-3 in small amounts. ALA occurs in foods such as flaxseeds and flaxseed oil, chia seeds, walnuts, soybeans, and canola oil.However, the human body's ability to convert ALA into DHA and EPA is not very high, generally below 10%, so it is difficult to rely solely on plant sources for omega-3 consumption during pregnancy. In such a situation, DHA supplements derived from marine algae prove to be an effective and safe alternative, particularly for vegetarians and vegans.
Recommended fish oil supplements
Some individuals may be unable or unwilling to consume fish or fish-derived supplements. In such cases, there are quality alternatives available. It’s best to check the label to ensure you are making the right choice.- High EPA and DHA Content: If oily fish are not eaten every day in your diet, taking a high-quality fish oil supplement is an essential step towards satisfying your requirement for omega-3.
- Purity and Third-party Testing: Choose a supplement that has undergone third-party testing for purity and safety. Choose ones with such certifications from reputable organisations such as the International Fish Oil Standards (IFOS) and NSF International to ensure the product is free of contaminants like mercury, lead, and PCBs.
- Capsule Coating and Taste: It’s best to consider the supplement's form and build. Enteric-coated capsules can reduce the likelihood of an unpleasant fishy aftertaste, and flavoured or odourless varieties are available if taste is a concern.
- Triglyceride vs. Ethyl Ester Form: Fish oil supplements come in two main forms, triglyceride and ethyl ester. The triglyceride form is less processed and usually better absorbed, but the ethyl ester form is more processed and still effective and widely used.
Some More Omega-3 Dietary Supplements
If fish oil capsules don’t suit your body, there are several other ways you can get Omega-3. These alternatives may provide the same nutritional value and can be just as beneficial. Some other sources of Omega-3 dietary supplements include:Algal Oil
This vegan source of omega-3 is derived from sea algae and offers DHA, occasionally along with EPA, depending on the product. It's a perfect substitute for vegetarians, vegans, and people with a fish allergy.Omega-3 Gummies and Chews
These are an easy and digestible option, particularly if swallowing capsules bothers you. Just watch the amount of sugar added and check out how many servings of omega-3 they provide.Liquid Omega-3 Supplements
Liquid preparations are flexible with dosing and may be simpler to administer for those with difficulty swallowing pills. They come in flavoured forms, making them easier on the taste buds and more tolerable for frequent use.Fortified Foods
A number of foods commonly consumed as part of one's diet have been fortified with omega-3s, thus making them easy to incorporate. These include omega-3-fortified eggs, dairy foods, plant milk alternatives like soy or oat milk with DHA added to them, and even yoghurts and spreads.In general, it is safe to take fish oil when pregnant, and it can be an excellent addition to your prenatal regimen. Omega-3 fatty acids, particularly DHA and EPA, are essential for your baby's development, especially for the brain, eyes, and nervous system. They also provide valuable benefits to your health, ranging from maintaining heart function to enhancing emotional well-being, and can even reduce the risk of complications such as early labour or low birth weight.
Whether through a balanced diet or a quality supplement, maintaining a steady supply of omega-3s can be a healthy choice during pregnancy. As with any supplement, it’s best to consult a healthcare professional to ensure you are taking the right amount safely.
FAQs on Can You Eat Fish Oil During Pregnancy
- Are there any side effects of fish oil during pregnancy?
There can be certain side effects, such as experiencing a fishy aftertaste and feeling slight gastrointestinal discomfort. However, this can be managed by choosing the enteric-coated or flavoured version of the supplements you are using. If you’ve a fish allergy, then you might also experience allergic reactions. - Can consuming low levels of DHA impact your pregnancy?
If you are consuming low levels of DHA during pregnancy, then it might impact the development of the baby’s brain, increase the chances of preterm birth and also affect the weight of the baby during birth.
