Omega 3 fatty acids – especially DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) – are essential for healthy development, which is why they play a major role in pregnancy. The omega 3 fatty acid DHA in particular plays a decisive role in the normal development of the brain and eyes of the child. BIOGENA shows how you can meet your needs and explains the latest scientific knowledge on this topic. Whether you are already pregnant or planning to become pregnant, the information in this article will help you to optimally support your baby's health and well-being.
The omega 3 fatty acids EPA and DHA are involved in many processes in our body, which makes them essential in the important time of pregnancy. Because in early pregnancy the foundation for many growth and development processes is laid. Omega 3 supports the early development of the brain and the eyes of the unborn child and can promote the maturation of the nervous system. Adequate care at this early stage can lead to long-term benefits for the child’s mental development.
As early as during pregnancy, the foundation for the future development possibilities of the child is laid. Long before the baby sees the light of day, it absorbs many things in the womb – such as the nutrients that circulate in the mother’s body.
The absorption of omega 3 fatty acids, especially DHA, is associated with numerous positive effects during pregnancy. DHA is a long chain Omega 3 fatty acid that supports the normal development of the infant. Studies show that an appropriate supply of DHA promotes the cognitive development and vision of the child. In addition, omega 3 also supports the normal maturation of the central nervous system in the foetus and plays an important role in supporting the immune system.
For the mother, these fatty acids can help regulate blood pressure during pregnancy, improve sleep quality, strengthen internal resilience and promote overall well-being.
For adults outside of pregnancy, 250 mg omega 3 fatty acids (DHA and EPA) are recommended daily. However, during pregnancy and breastfeeding, the need for omega 3 fatty acids increases significantly, as DHA is actively involved in the development of the brain and the other vital organs of the unborn child. For this reason, experts recommend increasing the intake of omega 3 fatty acids during this time to meet the body’s special needs and to support the optimal development of the child. The positive effects of the long-chain fatty acids are therefore achieved when 200 mg DHA daily is taken in addition to the recommended daily dose.
Pregnant and breastfeeding women should incorporate foods high in omega 3 in their diet to ensure an adequate intake of omega 3 fatty acids. Good sources of larger amounts of DHA are oily fish such as salmon, mackerel and sardines, as well as other fish products.
Many expecting mothers do not like to eat fish due to their changes in taste. Pregnant and breastfeeding women who rarely have fish in their diet can also achieve their daily DHA supply via quality-tested and high-dose omega 3 capsules.
For example, fish oil in capsule form ensures a good supply of omega 3. The BIOGENA capsules are odourless and tasteless – so the preparations are well tolerated even by women with an aversion to fish during pregnancy.
A plant-based alternative to fish oils is provided by preparations with quality-tested algae oil from Schizochytrium sp. This type of production conserves the resources of the sea. The capsules are tasteless and are therefore ideal for use during pregnancy.
Omega-3 fatty acids and folic acid can be safely taken together. Both nutrients play an important role in pregnancy and breastfeeding: folic acid is known to reduce the risk of neural tube defects, while omega-3 supports the overall development of the baby and the health of the mother. Taking them at the same time is not only safe but also recommended, as it helps to fulfil the need for essential nutrients during this critical phase.
It is recommended to take DHA throughout pregnancy and also during breastfeeding. DHA is particularly important in the last trimester when the baby's brain is growing rapidly and undergoing intensive development. Continuing to take DHA while breastfeeding helps to continue to provide the baby with important nutrients through breast milk. Some experts even recommend starting to take DHA before pregnancy to ensure adequate nutrient levels as soon as pregnancy occurs. However, the DHA supply should be ensured by the 13th week of pregnancy at the latest.
Yes, omega-3 fatty acids are not only good, but also essential for pregnant and breastfeeding women. They support a variety of important functions, including the development of the baby's brain and eyes. The specific omega-3 fatty acid DHA (docosahexaenoic acid) is particularly important as it contributes directly to brain development and can also support the maturation of the central nervous system.
Further reading:
Koletzko, B. Boey, C.C. Campoy, C. et al. 2014. Current information and Asian perspectives on long-chain polyunsaturated fatty acids in pregnancy, lactation, and infancy: systematic review and practice recommendations from an early nutrition academy workshop. Ann Nutr Metab; 65:49-80.
Koletzko, B. Cremer, M. Flothkötter, M. Graf, et al. 2018. Ernährung und Lebensstil vor und während der Schwangerschaft – Handlungsempfehlungen des bundesweiten Netzwerks Gesund ins Leben. doi: 10.1055/a-0713-1058 Geburtsh Frauenheilk; 78(12): 1262-1282.
Koletzko, B. Demmelmaier, H. Winkler, C. Larqué, E. 2004. Empfehlenswerte Aufnahme langkettiger Omega-3-Fettsäuren in Schwangerschaft und Stillzeit, Schweizer Zeitschrift für Ernährungsmedizin, 3, 9-12.
Koletzko, B. Lien, E. Agostoni, C. et al. 2008. The roles of long-chain polyunsaturated fatty acids in pregnancy, lactation and infancy: review of current knowledge and consensus recommendations. J Perinat Med; 36:5-14.
Kuipers, R. S. Luxwolda, M. F. Sango, et al. 2011. Maternal DHA equilibrium during pregnancy and lactation is reached at an erythrocyte DHA content of 8 g/100 g fatty acids. The Journal of nutrition, 141(3), 418-427.
Normia, J. et al. 2018. Perinatal nutrition impacts on the functional development of the visual tract in infants. Pediatr Res. doi: 10.1038/s41390-018-0161-2.
Review v. Schacky: von Schacky C. 2020. Omega-3 Fatty Acids in Pregnancy-The Case for a Target Omega-3 Index. Nutrients, 12(4), 898.
S. Gellert, J. P. Schuchardt, A. Hahn, 2016. Higher omega-3 index and DHA status in pregnant women compared to lactating women – Results from a German nation-wide cross-sectional study.
