Pregnancy and Omega-3: 5 Essential Benefits for Baby's Health

What are omega-3s and why are they important during pregnancy?

Omega-3s are essential fatty acids that play an important role in the development of the fetus's brain and eyes. Among them, DHA and EPA are the most beneficial. During pregnancy, adequate omega-3 intake helps promote the baby's brain growth and prevent premature birth.

Since the body doesn't produce these fatty acids, it's essential to obtain them through diet or supplements, especially for pregnant women. Regular consumption of foods rich in omega-3s, such as oily fish or flaxseed oil, ensures adequate intake for both mother and baby.

5 reasons to adopt omega-3 during pregnancy

1. Promotes the development of the baby's brain and nervous system

Omega-3s, and particularly DHA, are essential for the development of a baby's brain from the first weeks of pregnancy. DHA is involved in the formation of brain cells and nerve tissue, playing a fundamental role in the growth and maturation of the nervous system.

Adequate DHA intake during pregnancy is associated with:

• Better learning ability

• Optimal cognitive development

• Better motor coordination

These benefits are evident from early childhood and can positively influence the child's academic performance in the long term.

2. Reduce the risk of premature births

Studies show that regular omega-3 supplementation can reduce the risk of preterm birth (before 37 weeks of gestation). This is due to omega-3's ability to regulate inflammatory and hormonal processes, which play a key role in triggering labor.

Pregnant women who get adequate EPA and DHA intake also have a better chance of giving birth to a baby with a healthy birth weight, which is crucial for the health and development of the newborn.

In addition to reducing the risk of prematurity, omega-3s promote better intrauterine growth.

3. Supports fetal eye health

DHA, a key component of retinal cell membranes, is essential for fetal eye development. It contributes to the formation of retinal cells, ensuring optimal vision from the first months of life.

Regular consumption of DHA during pregnancy helps to:

• Reduce the risk of vision problems later in life

• Strengthening retinal health

• Prevent certain vision problems linked to insufficient eye development

DHA is especially recommended for expectant mothers to give their babies the best chance of healthy, long-lasting vision.

4. Reduce the risk of postpartum depression

Postpartum depression affects many women after giving birth, causing sadness, fatigue, and anxiety. Omega-3s, particularly EPA, play a key role in regulating mood. They influence the production of neurotransmitters such as serotonin, often called the "happy hormone."

Regular consumption of omega-3 during pregnancy can:

• Reduce the risk of postpartum depression

• Improving emotional stability after childbirth

• Providing natural and effective support for mental well-being

A supplement rich in EPA is recommended to maximize these positive effects on the mood of pregnant and postpartum women.

5. Strengthens the immune system of both mother and baby

Omega-3s are valuable allies for a robust immune system. They possess anti-inflammatory properties that help reduce chronic inflammation and strengthen the body's natural defenses.

During pregnancy, an adequate intake of EPA and DHA helps the mother to:

• Prevent common infections

• Reduce the risk of chronic diseases such as cardiovascular disorders and joint inflammation

These benefits are also passed on to the baby. DHA contributes to the development of a strong immune system, reducing the risk of allergies and infections in the first months of life.

Eating a rich diet that contains oily fish or taking a quality supplement can significantly improve immunity.

What are the best foods rich in omega-3?

For a natural intake of omega-3s, diet remains the best solution. Here are some foods rich in omega-3s to favor:

• Oily fish : Salmon, mackerel, sardines, herring

• Seeds and nuts : Flax seeds, chia seeds, walnuts

• Vegetable oils : Linseed oil, walnut oil, hemp oil

However, it can be difficult to get enough omega-3s through food alone, especially during pregnancy, when DHA and EPA needs are increased. In this case, a quality supplement is an excellent solution to supplement your intake.

Our product recommendations:

Omega First Natural Lemon Flavor – Health First

A purified formula rich in EPA and DHA, ideal for pregnant women. Easy to take, with no fishy aftertaste.

Discover the product

Omega-3 + Vitamin D3 for Kids – Sea-licious

Perfect for moms who want to incorporate omega-3 into their family routine and ensure good cognitive development for their children.

Learn more

To optimize your omega-3 intake, combine a varied diet with a quality supplement, especially if your diet is low in oily fish.

Should you take omega-3 supplements during pregnancy?

Yes, in many cases, omega-3 supplements can be an essential solution for pregnant women, especially when dietary intake is insufficient. During pregnancy, the need for EPA and DHA increases significantly to support the development of the baby's brain, eyes, and nervous system.

If you consume a small amount of oily fish, it's recommended to add a supplement to ensure the correct dosage. Additionally, supplements offer the advantage of being highly purified, reducing the risk of contaminants (such as heavy metals found in some fish).

Discover our selection of omega-3 supplements .

What dose of omega-3 during pregnancy?

During pregnancy, it is essential to follow the recommendations to ensure an optimal intake of DHA and EPA, without exceeding the recommended doses.

• Recommended DHA : 200 to 300 mg per day, essential for the development of the fetus's brain and eyes.

• Combined EPA and DHA : Ideally, aim for 500 mg per day for overall support, including preventing inflammation and strengthening the immune system.

Beware of overdoses! Taking very high doses of omega-3s can increase the risk of bleeding and low blood pressure. Always consult a healthcare professional before adding a supplement to your routine.

If you don't regularly consume oily fish, consider a DHA-rich supplement specially formulated for pregnant women, such as those available at The Grain Box .

Conclusion

Omega-3s play a key role during pregnancy, both for the baby's development and the mother's well-being. A diet rich in oily fish and nutrients like iron and calcium is ideal. For those who consume less, supplementation is a practical and economical alternative, offering good value for money.