Omega-3 fatty acids are polyunsaturated fatty acids that cannot be synthesized in the body and must be taken into the body through food or supplementation. The most biologically active omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are essential for physiological functions such as oxygen transport, energy storage, cell membrane function, and regulation of cell proliferation. Adequate omega-3 intake during pregnancy is of great importance.
Supports the baby’s brain and eye development.
DHA is an important structural component of the brain and retina, and retinal membranes and brain gray matter are enriched with DHA during the baby’s development. Therefore, getting enough omega-3s during pregnancy is very important for the development of the baby’s brain and vision.
Useful in pregnancy depression and postpartum depression.
The decrease in omega-3 concentrations can lead to neurotransmitter imbalances that cause mood disorders. Studies show that omega-3 fatty acids can benefit both pregnancy depression and postpartum depression.
Reduces the risk of preterm labor and preeclampsia.
Low concentrations of omega-3 fatty acids during pregnancy have been associated with harmful outcomes such as preterm delivery and preeclampsia. The anti-inflammatory effects of omega-3 fatty acids may reduce the risk of preterm labor and preeclampsia.
Eat fish twice a week.
Turkey Dietary Guidelines (TUBER) recommends daily intake of 250 mg of EPA and DHA during pregnancy. The best sources of omega-3 fatty acids EPA and DHA are oily fish. The recommended amount can be met by eating 180-360 g of oily fish per week. If adequate dietary intake of EPA and DHA cannot be achieved, supplementation should be considered under physician control.
Watch out for mercury!
High mercury exposure during pregnancy can adversely affect the brain and nerve development of the baby. For this reason, fish that are less likely to be contaminated with mercury, such as salmon, mackerel, sardines, trout, and catfish, and also high in omega-3, should be consumed.
Resources:
- Coletta JM, Bell SJ, Roman AS. Omega-3 Fatty acids and pregnancy. Rev Obstet Gynecol. 2010 Fall;3(4):163-71. PMID: 21364848; PMCID: PMC3046737.
- Politano, C. A., & López-Berroa, J. (2020). Omega-3 Fatty Acids and Fecundation, Pregnancy and Breastfeeding. Ácidos graxos ômega 3 e fecundação, gravidez e amamentação. Revista brasileira de ginecologia e obstetricia : revista da Federacao Brasileira das Sociedades de Ginecologia e Obstetricia, 42(3), 160–164. https://doi.org/10.1055/s-0040-1708090
- Hsu, M. C., Tung, C. Y., & Chen, H. E. (2018). Omega-3 polyunsaturated fatty acid supplementation in prevention and treatment of maternal depression: Putative mechanism and recommendation. Journal of affective disorders, 238, 47–61. https://doi.org/10.1016/j.jad.2018.05.018
- Zhang, M. M., Zou, Y., Li, S. M., Wang, L., Sun, Y. H., Shi, L., Lu, L., Bao, Y. P., & Li, S. X. (2020). The efficacy and safety of omega-3 fatty acids on depressive symptoms in perinatal women: a meta-analysis of randomized placebo-controlled trials. Translational psychiatry, 10(1), 193. https://doi.org/10.1038/s41398-020-00886-3
- Olsen, S. F., Halldorsson, T. I., Thorne-Lyman, A. L., Strøm, M., Gørtz, S., Granstrøm, C., Nielsen, P. H., Wohlfahrt, J., Lykke, J. A., Langhoff-Roos, J., Cohen, A. S., Furtado, J. D., Giovannucci, E. L., & Zhou, W. (2018). Plasma Concentrations of Long Chain N-3 Fatty Acids in Early and Mid-Pregnancy and Risk of Early Preterm Birth. EBioMedicine, 35, 325–333. https://doi.org/10.1016/j.ebiom.2018.07.009
- Wadhwani, N., Patil, V., Pisal, H., Joshi, A., Mehendale, S., Gupte, S., Wagh, G., & Joshi, S. (2014). Altered maternal proportions of long chain polyunsaturated fatty acids and their transport leads to disturbed fetal stores in preeclampsia. Prostaglandins, leukotrienes, and essential fatty acids, 91(1-2), 21–30. https://doi.org/10.1016/j.plefa.2014.05.006
- T.C. Sağlık Bakanlığı, Türkiye Beslenme Rehberi 2015 (TÜBER).
