If you’re pregnant, your doctor has probably told you to take supplements of folic acid to protect your baby’s wellbeing, but are these the only supplements that have a positive effect on your pregnancy? According to wellness expert Briana Domjen, omega-3 fatty acids may be just as valuable to your baby as folic acid.
‘A recent study has found that a specific type of omega-3 fatty acid, docosahexaenoic acid (DHA), improves a baby’s brain development,’ Domjen details. ‘Two other studies on omega-3 fatty acids found that pregnant women who consume omega-3s give birth to babies with a lower risk of food allergies and eczema. This follows earlier research that suggested a low intake of omega-3 fatty acids could increase the risk of mothers having an early delivery. A study published in the American Journal Of Clinical Nutrition credits the super oil with producing children with better verbal intelligence and finer motor skills, as well as a higher pro-social behaviour. Using two blood samples, taken from 2000 women when they were 20 weeks pregnant and from the umbilical cord at birth, Professor Cristina Campoy Folgoso evaluated the effects of expecting women’s consumption of omega-3 and omega-6 fatty acids on foetal development. The study revealed that the amount of DHA transmitted to the foetus through the placenta might be crucial for foetal development.’
Domjen continues, ‘In a 2011 trial in France, scientists from the country’s National Agricultural Research Institute discovered when pregnant female pigs ate a substantial amount of omega-3 fatty acids, it triggered the baby’s immune system to produce beneficial antibodies, which help ward off food allergies. Although all testing was done on pigs, researchers say it provides insight into the human gut. A third trial out of Adelaide assessed the risk of food allergies in the babies of 706 women who took almost one gram of omega-3 daily in the last half of their pregnancies. The study revealed that children whose mothers took the supplements had a lessened risk of developing eczema or having an egg allergy and were less likely of being sensitised to egg allergy.’
However, Domjen is not the only wellness expert that recommends fish oil supplements to mums-to-be; body+soul nutritionist Lisa Guy agrees with the latest findings and advises that omega-3 should be added to the list of vitamins advocated for pregnant women. Guy asserts, ‘I always recommend pregnant women take a good pregnancy multivitamin that contains 500mcg of folate, a good-quality fish oil supplement, a probiotic and, if they are tested deficient, an iron and vitamin D supplement…Omega-3s play such a pivotal role in foetal growth and development, and are particularly essential for brain and nervous system development. Taking a fish oil supplement, as well as eating foods that are rich in omega-3s, is like an insurance policy that your baby is getting a good supply of these beneficial fats.’
Domjen points out, ‘The Heart Foundation recommends healthy adults have 500mg of omega-3 per day, or 3500mg a week. The best source of omega-3 comes from the fats found in cold-water fish such as salmon, sardines, tuna and trout, all of which have low mercury levels…For people who don’t eat fish, smaller amounts of omega-3 occur in foods such as eggs, soy milk and walnuts, and a variety of foods are now enriched with it.’ Guy adds that you should eat oily fish three times a week, as well as taking a daily omega-3 supplement. She also warns, ‘Some types of fish, though, contain high levels of heavy metals, such as mercury, that can affect your growing baby’s health (these include flake, swordfish and marlin) and they should be avoided during pregnancy.’
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