The Dish on DHA
Omega-3 Needs in Pregnancy
Are you consuming the right foods to support your baby’s growth and development? Few mothers are aware that their diet may be missing important nutrients to aid in the development of their babies. One important nutrient many expecting mothers do not consume enough of is DHA, also known as docosahexaenoic acid, which is a type of omega-3 fatty acid. The Institute of Medicine currently recommends 1.4g per day of omega-3 fatty acids in pregnancy, which includes 200-300mg per day of DHA. Several reports have shown less then a quarter of mothers are actually meeting this recommended intake for DHA.
DHA has been shown to have many benefits for both expecting mothers and their growing babies. Expecting mothers who consume adequate amounts of DHA may boost baby’s brain development and may also help to improve baby’s vision. DHA is especially important in the third trimester when the brain grows 260%. DHA may also reduce the risk of pre-term labor and thus has the potential to reduce the risk of low birth weight babies. Babies who are breastfed by mothers who consume enough DHA have shown continued heightened brain development. This important fatty acid may also help mothers as well. DHA may allow mothers to burn fat after their pregnancy, decrease postpartum depression, and reduce the likelihood of future heart disease. The question most expecting mothers ask is how can enough DHA be consumed in the diet?
The best sources of DHA are different kinds of fish and seafood. During pregnancy, expecting moms need to be aware of which fish to choose. Some fish are high in mercury, which can be harmful to the baby. Fish that are high in mercury and should be avoided include shark, swordfish, king mackerel, and tilefish. Canned albacore or “white” tuna has more mercury than canned light tuna and should be limited to 6oz per week. Up to 12oz per week of lower mercury fish and shellfish that have been fully cooked are safe to eat. Expecting mothers should strive to consume low-mercury fish 2-3 times a week in order to meet DHA recommendations.
Certain types of fish are both low in mercury and are also good sources of DHA.
Pink salmon, filet Light tuna, canned Large shrimp Tilapia, filet | 3oz 3oz 12 3oz | 638mg DHA 199mg DHA 95mg DHA 110mg DHA | Pink salmon, canned Blue crab, steamed Pollock, filet Cod, filet | 3oz 3oz 3oz 3oz | 589mg DHA 196mg DHA 360mg DHA 131mg DHA |
Although the best sources of DHA are fish and seafood, expecting mothers can consume other foods in order to increase their daily DHA consumption. Walnuts, canola oil, and flaxseed oil are sources of omega-3 fatty acids. Many products are available that are made with these oils such as certain types of mayonnaise or vegetable spreads made with omega-3 fatty acids. While these are great sources of omega-3 fatty acids, they may not contain DHA. Better sources of DHA expecting mothers can consume are fortified food products. Some foods fortified with DHA include certain brands of soy milk, some eggs, or other milk products. Selecting foods daily that contain some omega-3 fatty acids or fortified foods with DHA is a start to increasing DHA consumption. However, it is the consumption of DHA fortified foods that may allow expecting mothers to ultimately reach their goal.
DHA is also available through supplements, which certain mothers may benefit from consuming. Women who do not consume seafood or mothers who are carrying more than one baby would most likely benefit from taking a DHA supplement. Also mothers whose pregnancies are close together may also benefit from a supplement, as it takes six months to replenish DHA stores after pregnancy. Mothers with a history of preterm labor, those at risk for preterm labor, and breastfeeding mothers may also benefit from taking a supplement. Although these supplements are traditionally marine based, vegetarian sources of DHA supplements are also available. Some brands of prenatal vitamins are also fortified with DHA, so it is important to read the label. Mothers should be encouraged to discuss DHA supplementation with their physician if they feel they may benefit.
Although routine supplementation of DHA is not currently recommended for all women, research supports the benefits of 200-300mg per day of DHA in pregnancy for both the expecting mother and baby. Expecting mothers should aim to meet these recommendations primarily through food sources such as fish, seafood, and fortified eggs. If you feel you are unable to meet these goals through your diet, contact your physician to discuss if a supplement may be appropriate for you and your baby.