Published by Dr. Mary Sco., MD, PhD | January 15, 2025| on canadianhealthcarenetwork.ca
Omega-3 supplements during pregnancy have become a topic of much discussion. Are they necessary for every expectant mother? As always, the answer isn’t straightforward. Let’s dive into the research to better understand the benefits of omega-3s and what they mean for pregnant women.
The Science Behind Omega-3s and Preterm Birth
Preterm birth occurs before 37 weeks of gestation and poses risks like intellectual disabilities and chronic health problems in adulthood. Research, including a Cochrane review of 26 randomized controlled trials, confirms that omega-3 supplementation significantly lowers the likelihood of preterm and early preterm births. This has been a game-changer in prenatal care, with experts concluding that no additional studies are required to validate these findings.
However, the timing and dosage are critical. Pregnant women should stop omega-3 supplementation at 37 weeks to avoid delaying labor, as omega-3s are known to extend gestation.
How Much Omega-3 Do Pregnant Women Need?
The guidelines for omega-3 intake during pregnancy recommend:
• Pre-pregnancy: 250 mg/day of DHA + EPA.
• During pregnancy: An additional 100–200 mg/day of DHA.
• For women with low dietary omega-3 intake: 600–1,000 mg/day of DHA + EPA, starting by 20 weeks gestation.
This can be achieved through dietary sources, such as two servings of fatty fish per week. However, many pregnant women—about 90% of Canadian women—cannot meet these needs through diet alone, requiring additional supplementation.
Choosing the Right Omega-3 Supplement
Despite the clear benefits, many prenatal supplements lack adequate omega-3 levels. Research shows that while 61% of supplements meet the needs of women with baseline adequate omega-3 intake, only 28% cater to the majority with insufficient intake.
When choosing a supplement:
1. Look for third-party certification: Verify that the product meets quality standards and contains the stated amounts of omega-3s.
2. Consider algae-based options: These are less likely to oxidize than fish oil-based supplements and are commonly found in prenatal products.
3. Check for oxidation risks: Choose fresh products and avoid those with strong flavors, as these may mask spoilage.
Omega-3s: Food or Supplements?
Dietary sources of omega-3s include:
• Fatty fish like salmon, mackerel, sardines, and anchovies.
• Plant-based sources like flaxseeds and chia seeds, which provide ALA (alpha-linoleic acid).
However, ALA must be converted to DHA and EPA, a process that is limited in humans. Pregnant women may benefit more from direct sources like fish or supplements.
Environmental and Safety Concerns
While omega-3-rich fish are healthy, sustainability and contamination risks (e.g., mercury, dioxins) are concerns. Safe choices include:
• Wild salmon (low in mercury).
• Farmed fish with verified omega-3 levels.
• Supplements certified for purity and sustainability.
Key Takeaways for Pregnant Women
1. Consult your healthcare provider: Always discuss supplementation with a professional to tailor recommendations to your health needs.
2. Start early: If you’re planning a pregnancy, begin increasing your omega-3 intake to build baseline levels.
3. Choose wisely: Look for high-quality, third-party-certified supplements or consume safe omega-3-rich fish.
Legal Disclaimer
The content provided in this blog is for informational purposes only and does not constitute medical advice. Always consult with your physician or healthcare provider before starting any new supplement, especially during pregnancy. Pill4me Pharmacy does not endorse or promote any specific brands mentioned in referenced studies.
Omega-3 supplementation during pregnancy can have life-changing benefits, particularly in reducing the risk of preterm birth. At Pill4me Pharmacy, we’re here to help you make informed decisions about your health and well-being. Contact us today for guidance on prenatal care and supplements tailored to your needs.