Omega-3 Fatty Acids and Pregnancy: Why They’re So Important

Pregnancy is an exciting time, filled with anticipation and, of course, many changes. As you navigate this incredible journey, good nutrition becomes more important than ever. Among all the nutrients that support a healthy pregnancy, omega-3 fatty acids really shine. They help with everything from brain development and vision, to even lowering the risk of preterm labour. So let's dive into how these amazing nutrients can help ensure a healthy and happy pregnancy for you and your bump…  

What are omega-3 fatty acids?

Omega-3 fatty acids are essential polyunsaturated fats that help to support our overall health. They’re called "essential" because our bodies can’t produce them, meaning the only way we can get them is through our diet or supplements. The three main types of omega-3 fatty acids are:

1. Alpha-linolenic acid (ALA): Found in plant oils such as flaxseed, chia seeds and walnuts.
   
   
2. Eicosapentaenoic acid (EPA): Found in fatty fish like salmon, mackerel and sardines.
   
   
3. Docosahexaenoic acid (DHA): Found in fatty fish and algae.

Why are omega-3 fatty acids important?

• Heart health: Helping to reduce the risk of heart disease by lowering triglycerides, reducing blood pressure and preventing blood clots. 

Source:medlineplus.gov, Omega-3 fats - Good for your heart.

• Brain function: Promoting cognitive function, increasing memory and supporting mental health.

Source:ncbi.nlm.nih.gov, Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions.

• Anti-inflammatory properties: Helping to manage chronic inflammatory diseases thanks to their anti-inflammatory effects.

Source:ncbi.nlm.nih.gov,Omega-3 Fatty Acids and Inflammatory Processes. 

The role of omega-3 fatty acids in pregnancy

When you’re pregnant and sharing nutrients with your baby, omega-3 becomes even more important as it helps to support your health and the development of your little one. Let’s take a closer look at why.

Foetal brain development

Omega-3 fatty acids are amazing for the development of the foetal brain and retina. Your baby’s brain undergoes significant growth, especially during the last trimester, which requires substantial amounts of DHA. Upping DHA intake during this time is linked to healthier cognitive function as well as better eye health in children.

Source:ncbi.nlm.nih.gov,Omega-3 Fatty Acids and Pregnancy
Source:pubmed.ncbi.nlm.nih.gov,Maternal polyunsaturated fatty acids during pregnancy and offspring brain development in childhood
Source:ncbi.nlm.nih.gov,Effects of Omega-3 Fatty Acids on Eye Health

Preventing preterm birth

Research shows that omega-3 fatty acids can help extend your pregnancy, reducing the possibility of preterm delivery and protecting your baby from the risks associated with premature birth.

Source:ncbi.nlm.nih.gov,Omega‐3 fatty acid addition during pregnancy

Maternal mental health

Omega-3s, particularly DHA, have been associated with a lower risk of postpartum depression. That’s because they support the production of neurotransmitters like serotonin, which help to regulate our moods.

Source:pubmed.ncbi.nlm.nih.gov,Omega-3 deficiency associated with perinatal depression: case control study

Reducing inflammation

When you’re pregnant your body experiences increased inflammation and oxidative stress, Omega-3s help to reduce this and support your overall health.

Source:pubmed.ncbi.nlm.nih.gov,Effect of Marine-Derived n-3 Polyunsaturated Fatty Acids on Major Eicosanoids

Immune system support

Omega-3 fatty acids also contribute to the development of your baby’s immune system, preparing your little one to fend off potential infections once they’re born. 

During your pregnancy, omega-3 fatty acids become indispensable, contributing to the health and development of both you and your baby. By making sure you get enough, you can support the best possible outcomes for your pregnancy, nurturing a healthy start to life for your baby.

And we’re here to give you a helping hand. Take our quick and easy diet questionnaire and you can get pregnancy supplements packed with essential fatty acids and tailored to you. Or get in touch with our expert team and they would be happy to answer any questions you have.