Omega-3 Fatty Acids: A Baby’s Brain Essential Nutrient
By: Julie C. Shea, MS, RDN, LDN, CPT
August 16, 2024
It’s standard practice to begin taking a prenatal vitamin after finding out you’re pregnant – arguably, it’s worth considering starting prior to conception. However, often for many women, besides a comprehensive prenatal multivitamin, little thought is given to other nutrients that may be beneficial for the health and development of their baby. Of note, omega-3 fatty acids!
What are Omega-3 Fatty Acids?
Omega-3 fats are considered “essential” fatty acids because our bodies are unable to make them from other raw materials meaning they must be obtained from the diet or through supplementation. Several subtypes of omega-3 fats exist, however, the majority of scientific research has been conducted on alpha-linolenic acid (ALA) found mostly in plants, as well as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found mostly in animal products. Although EPA and DHA often work synergistically, both offer their own unique health benefits. For example, EPA supports the functions of the heart, the immune system, and the inflammatory response. While DHA is a critical component of cell membranes within the eye and brain for fetal development, egg and sperm health, and for lactation.
Benefits of Omega-3 Fatty Acids
As you can see, omega-3 fats serve as important building blocks during pregnancy and breastfeeding, but let’s dig a little deeper! Research has shown that omega-3 fats may also function to determine length of gestation and in preventing perinatal depression. One study suggested a link between increased intake of EPA and DHA and prolonged gestation by inhibiting the production of certain prostaglandins known to influence uterine contractions and cervical ripening. Further research proposed DHA supplementation leads to a change in the ratio of omega-3 and omega-6 fatty acids, which may reduce the occurrence of spontaneous early preterm labor.
There is some evidence to suggest omega-3 fatty acids are important for lactation as well. In one study, women who received 200mg of DHA per day for four months birthed infants who performed significantly better on a developmental assessment tool used to diagnose early developmental delays. Furthermore, fish oil supplementation during pregnancy and lactation showed a decreased risk of infant allergies.
Which Foods Contain Omega-3 Fatty Acids?
Unfortunately, though not surprisingly, the standard American diet does not provide an appropriate amount of omega-3 fatty acids. Furthermore, approximately 95% of childbearing-age women don’t consume enough DHA often related to low intake of fish and seafood due to concerns surrounding mercury toxicity. Interestingly, fish that tend to be higher in omega-3 content – particularly cold-water, oily fish varieties such as salmon, sardines, mackerel, anchovies, herring or fish eggs (roe) – also happen to be the lower mercury options anyway. Both the FDA and ACOG support the intake of at least 12oz of seafood per week as other critical nutrients offered do appear to outweigh the negative risk of mercury exposure. Additionally, fish contains high amounts of selenium which readily binds with mercury to prevent it from leading to toxic effects in the body. That said, mercury exposure during pregnancy is a justifiable concern so obtain your seafood from trusted sources and avoid large fish that have higher tissue concentrations of mercury such as swordfish, shark, tilefish, marlin, big eye tuna and orange roughy.
Although other foods such as eggs, liver and poultry provide DHA, their concentrations are much lower, thus the intake amount of each of these foods is much larger than with salmon or roe. For example, in order to obtain the equivalent amount of DHA found in three ounces of Alaskan sockeye salmon with the skin, you’d have to consume approximately 14 pasture raised “omega-3” eggs or 2.6 pounds of grass-fed beef! Now I know what you’re thinking – “But Julie, what about hemp, chia and flax seeds?” While sources of the omega-3 alpha-linolenic acid (ALA) can be found in these plant based options, our body’s conversion rate of ALA into DHA is quite poor. For reference, in order to convert the equivalent amount of DHA in 3oz of Alaskan sockeye salmon from the ALA found in the aforementioned sources, you would need to consume approximately 1.5-2.9 cups of flax seeds or 2.8-5.3 cups of hemp seeds. I don’t know about you, but that doesn’t seem realistic to incorporate into my daily routine!
What About Supplementation?
Don’t like seafood or can’t tolerate it in your pregnancy? Don’t worry! If you’re nervous about consuming adequate amounts of seafood or fish weekly, algae-based DHA or fish oil supplements can help you meet the recommended 200mg per day. As a Registered Dietitian, I am a big fan and advocate for FullWell’s Women’s Fish Oil supplement. It provides an appropriate balance of DHA and EPA, is sourced from sustainably wild-caught fish, and is third-party tested for heavy metals, dioxins, and polychlorinated biphenyls (PCBs). Nordic Naturals is another reputable brand that offers both a Prenatal DHA supplement, as well as an algae-based omega soft gel. Though fish oil pills do not typically have side effects, if you experience a fishy aftertaste or unpleasant burping after taking your supplement, it is worth considering another brand or fresh bottle as that particular batch may have oxidized!
Summing It Up
It can be concluded that in pregnancy, omega-3 nutrient requirements increase to support fetal growth and development. Research and data have found improved neurodevelopmental outcomes in infancy and childhood with omega-3 consumption, whether by food or supplemental intake. If you don’t include fish regularly in your weekly meals or need some recipe inspiration, visit the BumptUp instagram for an easy salmon salad recipe, perfect for any trimester, but especially in your second or third when baby’s brain development is rapidly progressing! Interested in other fish oil supplement recommendations or want more information about the benefits of omega-3 fats and DHA? Utilize the BumptUp app’s ‘Ask an Expert’ feature to speak with a dietitian for more tailored guidance and suggestions!
- Coletta, Jaclyn M et al. “Omega-3 Fatty acids and pregnancy.” Reviews in obstetrics & gynecology vol. 3,4 (2010): 163-71.
- Cetin I, Carlson SE, Burden C, et al. Omega-3 fatty acid supply in pregnancy for risk reduction of preterm and early preterm birth. Am J Obstet Gynecol MFM 2024;6:101251.
- Burns-Whitmore, Bonny et al. “Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet: Do They Require Dietary Reference Intake/Adequate Intake Special Consideration?.” Nutrients vol. 11,10 2365. 4 Oct. 2019, doi:10.3390/nu11102365
- Balasundaram P, Avulakunta ID. Bayley Scales Of Infant and Toddler Development. [Updated 2022 Nov 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK567715/
- American College of Nurse-Midwives. “Omega-3 Fatty Acids during Pregnancy.” Journal of Midwifery and Women’s Health, Volume 55, Issue No 6, 21 January 2011, page 599-600, doi.org/10.1016/j.jmwh.2010.08.007.
- Nichols, Lily. “Omega-3 Fats: Why You Can’t Rely on Plants for All of Your Omegas.” Lily Nichols, RDN, https://lilynicholsrdn.com/omega-3-dha/. Accessed 7 August, 2024.
- Nichols, Lily. “Can You Eat Too Much Fish During Pregnancy?” Lily Nichols, RDN, https://lilynicholsrdn.com/fish-pregnancy/. Accessed 7 August, 2024.
“Omega-3 Fish Oil and Pregnancy.” American Pregnancy Association, https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/omega-3-fish-oil-and-pregnancy/. 7 August, 2024.