During pregnancy, even taking one nutritional supplement comes with caution. I wonder if it will affect the child. However, there are essential nutrients that you must take during pregnancy. Among them, folic acid, iron, vitamin D, and omega-3 fatty acids are mentioned, and among them, omega-3 is known as an essential fatty acid that is very important for pregnant women as well as the fetus.
Omega 3 is a type of unsaturated fatty acid that the body itself cannot synthesize, so it must be added to food. EPA and DHA, the main components of omega 3, help the brain and visual development of the fetus, and play a role in preventing premature birth and postnatal depression in pregnant women.
Pregnant women omega 3 | Source: Getty Images Bank
Omega 3, when should I start taking it?
Omega 3 is needed throughout the life cycle, but especially in the fetus. This is because DHA is most concentrated in the retina of the brain in our body and is associated with early brain development and vision formation. From the fourth month of pregnancy, the nervous system of the fetus develops and begins to produce neurons, so from this point on, you must fill omega 3 without deficiency. At the end of pregnancy (7-9 months), when requirements are at their highest, the fetus needs 50-70 mg of DHA per day. Because the fetus draws DHA from the mother, it is recommended that pregnant women supplement with 200 to 300 mg of DHA per day.
Are you saying you should be careful with EPA ingredients?
EPA is also essential for pregnant women. This is because it prevents the production of inflammatory precursors and, on the contrary, promotes the production of substances that relax the muscles of the uterus, thereby reducing the risk of premature birth. In fact, the study found that omega-3 supplementation from the 20th week of pregnancy until the time of delivery in 232 women with preterm birth in Europe could reduce the recurrent rate of preterm labor by 21-33%. EPA is also known to play an important role in the process of DHA passing through the placental membrane to the fetus.
However, there is a saying that pregnant women who are about to give birth should not take EPA. The reason is that hemostasis during childbirth may not be smooth due to the blood circulation enhancing function of EPA. However, the European Food Safety Authority (EPA) states that “long-term intake of up to 5 grams of EPA and DHA per day does not increase the risk of spontaneous bleeding.” So, don’t worry too much about the amount of EPA in common supplements. If you are still worried, you can stop taking the EPA two weeks before giving birth.
Which product should I choose?
The World Health Organization (WHO) recommended the intake of omega-3 in 2003 is 2 pieces of fish per week. If you are a pregnant woman who usually puts fish on the table more than twice a week, there is no need for a supplement. However, due to recent severe marine pollution, when eating fish, there is a high possibility that you will ingest not only omega 3 but also pollutants such as heavy metals and microplastics in the sea. In an interview with Hidak, pharmacist Ji-young Kim presented how pregnant women can safely consume omega-3.
The safest omega-3 product from marine pollutants is omega-3 from plants. Among them, “It is recommended to consume high-quality omega-3 nutritional supplements that have gone through a safe and clean process and have been carefully inspected for quality,” said pharmacist Ji-young Kim. In particular, omega 3 from plants does not have a fishy smell, so pregnant women with morning sickness can take it without any delay.
In general, products recommended for pregnant and lactating women are products with a high DHA content. Plant-based omega-3s have a higher percentage of DHA than animal products. Among plant-based omega-3s, there are 100% DHA products that do not contain EPA at all, and these products can be consumed from pregnancy to lactation without worrying about hemostasis during childbirth. Studies have shown that DHA can be easily converted into EPA as needed, so you don’t have to worry about an EPA deficiency.
Pharmacist Ji-young Kim said, “When choosing a plant-based omega 3, you should carefully consider the purity, content and extraction method.” A molecular distillation extraction method that is extracted at high temperatures can instead oxidize unsaturated fatty acids. These fatty acids can be substances that cause cancer. It is desirable to choose a product that uses a low temperature supercritical extraction method that is less concerned about fluidity and residual solvent.
Help = Pharmacist Jiyoung Kim
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