2 minOmega-3 fatty acids are something we have all heard of, and most of us know that they are important for our health. But did you know that omega-3 is especially crucial during pregnancy and breastfeeding?
During this special phase of life, both you and your baby benefit from these healthy fats! Not only are they essential for your little one's brain and eye development, but they also play a role in maintaining your health. Curious about why omega-3 is so important and how much you need? Read on to find out everything you need to know!
In this article, you will read
- Why omega-3 fatty acids are so important for pregnant women and breastfeeding mothers
- The benefits of omega-3 for babies and mothers
- Recommendations for omega-3 intake and supplements
Why are omega-3 fatty acids important for pregnant women and breastfeeding mothers?
Omega-3 fatty acids are essential for the health of both mother and child. These healthy fats are not only important for your baby's growth and development, but they also offer several benefits for the mother. Here are some of the most important reasons:
- Baby's brain development: DHA, a type of omega-3 fatty acid, is a building block for the baby's brain and eyes. It also plays a crucial role in the development of the nervous system.
- Reduction in premature birth: Research suggests that adequate intake of omega-3 may help reduce the risk of premature birth, but no official European health claim has yet been approved.
- Positive influence on the mother's health: EPA and DHA contribute to normal heart function (with a daily intake of 250 mg EPA and DHA).
- Quality of breast milk: The amount of DHA in breast milk depends on the mother's intake.
The mother's omega-3 status plays a crucial role in the amount of omega-3 the child receives, both during pregnancy and through breastfeeding. When a mother consumes sufficient omega-3 fatty acids, this not only supports the baby's development, but also ensures that the baby receives essential nutrients necessary for healthy growth. It is therefore very important that expectant and new mothers are aware of their omega-3 intake.
During pregnancy, other nutrients are also particularly important, in addition to omega-3.
Recommendations for omega-3 during pregnancy and breastfeeding
According to the European Food Safety Authority (EFSA), an important EU body that sets guidelines on food safety and nutrition, pregnant and breastfeeding women need at least 350-450 mg of the combined omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) every day. Read all about how much omega-3 each age group needs here.
Because omega-3 fatty acids are so important during pregnancy and breastfeeding, it is wise to consider a supplement if you are unable to eat oily fish 1-2 times a week (Voedingscentrum, n.d.) (American Heart Association, n.d.).
Preferably choose a pure, plant-based dietary supplement from algae to get omega-3 in its most natural form. This is not only good for your health, but also better for the ocean, as it reduces pressure on fish populations and contributes to a more sustainable future for our seas.
Conclusion
So, are you pregnant or breastfeeding? Make sure you get enough omega-3 (at least 350-450 DHA + EPA per day)! It is important for your baby's development and for your own health. And if you don't eat enough fish, consider taking a supplement. Your health and that of your little one are definitely worth it!
