Pregnancy is a miracle of nature, in which a new life seemingly emerges from nothing. Looking more closely, numerous small building blocks are necessary for this miracle to develop with all its functions and forms. Among these building blocks are omega-3 fatty acids .
The most important points in brief
- Omega-3 fatty acids are essential fatty acids – therefore they are important in all phases of life – especially during pregnancy and breastfeeding (2,3)
- The omega-3 fatty acid DHA contributes to the normal development of the eyes and brain in the fetus and breastfed infant.*
- The HS-Omega-3 Index is considered a reliable marker of Omega-3 supply. Ideally, this should be in the target range of 8–11%.
- In Germany, according to a study, the Omega-3 Index of pregnant women averages 6.4%, which is significantly lower than the recommended value .
- The optimal dosage during pregnancy and breastfeeding should be determined by a fatty acid analysis . As a guideline, approximately 2,000 mg of omega-3 per day is necessary for adequate intake – this is shown by scientific studies and over 30,000 fatty acid analyses performed by the independent laboratory Omegametrix.
*According to EFSA, from 250 mg DHA per daily dose
Importance of omega-3 for mother and child
The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain, essential fatty acids involved in numerous processes in our bodies. They have been proven to promote the maintenance of normal eye and brain health, as well as heart function (read more about the effects of omega-3 fatty acids on our health here).
Adequate intake of omega-3 fatty acids is essential, especially during pregnancy. For optimal development, the growing baby needs a high supply of nutrients – this depends significantly on the mother’s nutritional status. At the same time, calorie requirements are only slightly higher during pregnancy, making it particularly important to choose foods with a high nutrient density.
Among other things, omega-3 fatty acids (especially DHA) have an effect on the following during pregnancy:
- the growth and development of the brain
- the development and function of the eyes
Furthermore, studies suggest that a good supply of Omega-3 during pregnancy and breastfeeding may be associated with a reduced risk of premature birth and atopic diseases such as asthma, allergies and neurodermatitis. A sufficiently high HS-Omega-3 index in the mother is crucial for these correlations.
Omega-3 fatty acids – building blocks of our brain
Fats are the main component of our brain and serve as the precursor for a variety of hormone-like messenger substances. A fetus needs about 75 mg of fat daily for brain development . In the last trimester, this requirement increases to as much as 400 mg of fat per day .
The omega-3 fatty acid DHA plays a particularly important role – the brain of an adult human consists of 10–15% DHA [1]. Therefore, an adequate supply of DHA to the mother is essential for the development of the fetal brain. Additional DHA intake during pregnancy is recommended by the German Nutrition Society (DGE) and other professional societies [2,3].
Correct dosage of omega-3 during pregnancy
When considering the optimal dosage, it’s best to first assess the current situation. This is because the daily dose of Omega-3 for optimal nutrition for both mother and child depends entirely on individual levels.
How do you measure the current supply situation?
The HS-Omega-3 Index is considered a reliable marker of omega-3 status. It indicates the proportion of the essential omega-3 fatty acids EPA and DHA in red blood cells. The HS-Omega-3 Index can be determined using a fatty acid analysis. Ideally, it should be between 8 and 11% .
A study shows that pregnant women today are often deficient in omega-3 fatty acids – in Germany, the average omega-3 index of pregnant women is 6.4%, which is significantly lower than the recommended value [4]. Particularly interesting is that the target range is not only a value derived from studies and statistics. Nature also repeatedly confirms it: regardless of the mother’s omega-3 index, approximately 9% of omega-3 is transferred to the embryo via the placenta (5).
As a rough guideline, studies show that a dosage of approximately 2,000 mg of omega-3 fatty acids (EPA and DHA) per day is usually necessary to compensate for any existing deficiency and to maintain an optimal status.
Is fish a sufficient source of Omega-3 during pregnancy?
To reach the recommended daily intake of 2,000 mg of omega-3, one would have to eat up to 250 g of fish daily, depending on the type of fish. Due to the high levels of heavy metals and pollutants in our oceans, this is no longer advisable. High-dose fish or algae oils offer a safe alternative to optimally meet one’s needs, even during pregnancy.
Omega-3 fatty acids during breastfeeding
Even during breastfeeding, an adequate supply of the omega-3 fatty acids EPA and DHA is essential, as the child’s supply status depends on that of the mother.
In this context, an interesting 2016 study from Leibniz University Hannover found that breastfeeding women have a lower average Omega-3 Index than pregnant women. This shows that the infant takes priority and the mother’s supply suffers if she does not consume enough EPA and DHA.
Furthermore, it has been shown that a good nutritional status of the mother is not only necessary to maintain her own health throughout the breastfeeding period, but also to continue to improve the child’s health after birth:
- If the mother had an Omega-3 Index of 6% at the time of birth, the infant also had an Omega-3 Index of 6% at birth. Throughout the breastfeeding period, the infant’s status remained the same, but at the expense of the mother, whose levels decreased.
- If the mother had an Omega-3 Index of 8% at the time of birth, i.e., an index within the recommended target range, the infant had an Omega-3 Index of 7% at birth. Over the breastfeeding period, the infant’s status increased to 8%, while the mother’s status remained unchanged (6).
Conclusion
High-quality, natural omega-3 fatty acids are essential for both mother and child during pregnancy, breastfeeding, and beyond. In particular, brain and eye development benefit from an adequate supply of omega-3 for the mother. Professional organizations, such as the German Nutrition Society (DGE), also recommend supplemental omega-3 intake during pregnancy. Scientific studies have shown that a daily intake of approximately 2,000 mg of omega-3 is effective in ensuring adequate levels. This amount can easily be obtained through high-dose fish or algae oil.
