Nutritional supplements during pregnancy and breastfeeding

Omega-3 fatty acid

Omega-3 fatty acids are essential fats in the diet. This means that the body needs them for Metabolism requiredhe this but do not produce it yourself can. These fats must therefore be taken in through the diet. And because the requirement is particularly high during pregnancy, it is recommended that you take these fats as a supplement. The three in the name of omega-3 fatty acids means that it is a collective term. DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are the two polyunsaturated fatty acids in this group, which are mainly found in marine animals and algae. ALA (linolenic acid) is found in plants.

A sufficient intake of omega-3 fatty acids is particularly important during pregnancy and breastfeeding. Your requirement is increased. After all, the baby also needs these unsaturated fatty acids for its development. What effect do these fats have?

Omega-3 fatty acids reduce the risk of premature birth and support a longer and healthier pregnancy. They help the baby's brain, nerve cells and eyes to mature. They reduce the risk of the baby later suffering from allergies, asthma and neurodermatitis or developing diabetes. Thanks to their positive influence on brain activity, they promote the development of healthy sleep phases in babies and thus support your child's ability to learn. This benefits the baby during pregnancy and also after birth. Sufficient intake of omega-3 fatty acids via breast milk or infant formula in the first few months after birth promotes your child's fine motor skills and improves their ability to absorb and communicate.

But you also benefit from these unsaturated fatty acids. This is because they support your metabolism, your immune system and your hormone levels, which are under particular strain due to the changes during pregnancy. Among other things, omega-3 fatty acids reduce the risk of gestational diabetes and postpartum depression. They support your cardiovascular system, which has to work particularly hard to care for your baby during pregnancy.

These foods contain omega-3 fatty acids:

Fatty fish, such as salmon, sardines, herring, tuna or mackerel, then contain a large proportion. Farmed fish move around less than in the wild. They are therefore higher in fat. However, the proportion of omega 3 fatty acids in them varies, as this is influenced by the fish's diet.

The diet of free-living fish includes algae. They obtain their omega-3 fatty acid content from this. Humans can also utilise this effect. Vegan preparations for supplementing omega 3 fatty acids are made from algae.

ALA, the plant-based unsaturated fatty acids, are found in linseed oil, hemp oil and walnut oil. Nuts, lamb's lettuce and chia seeds are also good sources of ALA in the diet.

How much omega 3 is needed?

The daily requirement for omega-3 fatty acids changes over the course of a person's life. The requirement is significantly higher during pregnancy.

The requirement is calculated with 100-200 mg DHA per day indicated.

A balanced diet is usually sufficient to achieve this amount. Two fish meals a week are sufficient to ensure an adequate supply of omega-3 fatty acids during pregnancy.

However, it also depends on the quality of the fish. Fish get their omega-3 fatty acid content from their diet. If they are raised on farms, they have a lower proportion of these valuable fats. Predatory fish, such as tuna or swordfish, are now quite contaminated with heavy metals and other toxins due to the pollution of the oceans. This is another reason why some pregnant women do not necessarily want to cover their omega-3 fatty acid requirements with animal foods. Vegetarians and vegans can fall back on the food that provides fish with the high proportion of these unsaturated fats: algae. They are also a good source of fat for humans.

With a vegan diet, the requirement can be met by preparing meals with oils from these microalgae. Linseed and rapeseed oil are also good plant-based sources.

Additional Capsules are only recommended ifif you have your diet does not provide an adequate supply can get. However, if you cover your needs with capsules, you should make sure that you do not overdose.

Even vital substances can be overdosed:

This applies in particular to dietary supplements. For omega-3 fatty acid supplements, you should not take more than 5 g/day (EPA and DPA (DPA, docosapentaenoic acid, also belongs to the omega 3 fatty acids) added together). An overdose can have harmful effects because the flow rate of the blood can be slowed down. If you take ASA during pregnancy, particular caution is required. The effect of acetylsalicylic acid is enhanced by the additional intake of omega-3 fatty acid supplements.

The lack of omega-3 fatty acids in your body has the following effects you and your baby off. However, the deficiency is not directly noticeable. However, this deficiency can be detected by taking a look at your diet. If you want absolute certainty or are considering taking dietary supplements, then a deficiency can also be determined via a blood sample from you by a laboratory. Your midwife or doctor will know which laboratory will do this test for you.

And if you don't consume enough omega-3 fatty acids, i.e. you have a deficiency, your body will first try to supply your baby with enough. This effect can be demonstrated during pregnancy and later during breastfeeding. The level of omega-3 fatty acids in breast milk only decreases when your body already has a real deficiency. But you shouldn't let it get that far. After all, a deficiency is detrimental to your health and the baby needs a healthy mum for its healthy development.

Fats in the diet do not simply make you fat. Fats are important sources of energy for the body and contribute significantly to a healthy pregnancy and the healthy development of the baby. They support the function of the organs in their work. They are therefore a good Protection against organic diseases. But they also protect our mental well-being. The quality of fat intake is important. Not every fat has this protective effect. Omega-3 fatty acids are valuable, you should not consume a Proportion of 6:1 to the less valuable omega-6 fatty acids which are found in meat, for example. But too much valuable fat is also too much. Therefore, food supplements containing omega-3 fats should only be used with caution.