Omega-3 in pregnancy

Long chain polyunsaturated fatty acids (LCPs) are the building blocks of the fats (technically called lipids) that help the body function normally¹. They are important for both your own health and your baby’s development throughout pregnancy.

Omega-3 and omega-6 are two families of LCPs and named essential fatty acids because the body is unable to make them, so they can only be obtained through your diet¹.

As types of polyunsaturated fats, omega-3 and omega-6 have varying properties and different benefits for your baby.

You may already know that omega-3 can help reduce the risk of heart disease². It also plays an important role in your baby’s rapidly developing brain, as well as their nervous system and eyes³. Omega-3 has many benefits to your baby’s brain development during pregnancy and helps set the foundation for their learning skills throughout life.

Research has shown that the potential long-term benefits of omega-3 include:

• A healthy birth weight³
• Reduced risk of preterm delivery³
• Reduced risk of your baby developing eczema later in life⁴
• Healthier, stronger bones⁵

Research also shows that omega-3 is especially important during late pregnancy and the first few months after birth³. As well as supporting your baby’s health and development, studies suggest it may help to reduce your risk of antenatal⁶ and postnatal depression⁷.

This is possibly due to healthier cell membranes allowing serotonin to flow better between cells, but this area is still being explored and the reasons are not yet fully understood⁸.

Omega-6 has also been shown to have a beneficial effect on heart health due to its ability to reduce the level of cholesterol in the blood⁹. In a healthy ratio, the two LCPs are also linked to reducing childhood asthma¹⁰.

Omega-6 is found in many foods such as vegetable oils and animal products, so we tend to get an adequate amount in our diets¹¹.

While most people get healthy levels of omega-6 without any effort¹², many people, including mums-to-be, may not be getting enough omega-3¹³.

There’s no absolute rule about how much omega-3 you need during pregnancy. The best advice is to eat up to two portions of oily fish per week or include a good vegetarian or vegan source of omega-3 to your diet every day, such as two teaspoons of flaxseed oil.

While the NHS advises that fish oils with omega-3 supplements are safe to take during pregnancy, you should avoid taking any supplements that contain fish liver, such as cod liver oil¹⁶. Cod liver oil and other liver oils contain vitamin A or retinol, which in high doses, can harm your unborn baby¹⁶.

 Supplements to avoid include:

• Fish liver oil supplements, such as cod liver oil.
• High-dose multivitamin supplements.
• Any supplements containing vitamin A (retinol).  

The richest source of omega-3 is oily fish. During pregnancy, it’s recommended that you eat up to two portions (140g is one portion) per week for a healthy intake¹⁴. But because oily fish can contain pollutants or mercury, they are one of the foods to limit during pregnancy¹⁵.  Read more about eating fish during pregnancy.

Good vegetarian sources of omega-3 include walnuts, omega 3-enriched eggs, flaxseeds, hemp seeds, chia seeds, leafy green vegetables and soy products like tofu.

Fish sources of omega-3 and their content¹⁵:

Try these tasty ideas to boost your omega-3 intake:

• Salmon & haddock sweet potato pie
  
• Sardines on toast.
• Grilled mackerel.
• A handful of walnuts.
• Omega 3-enriched eggs with corn and courgette fritters