Complete Guide to the Benefits of Omega 3 for Pregnant Women

Omega-3 fatty acids are essential nutrients for health at all stages of life, for both men and women, but they assume particular importance during pregnancy. Their impact on the health of the mother and the developing child is significant and well documented. Let’s discover the multiple benefits these fats offer to pregnant women and why bioactive Omega-3 supplements are so important during this stage of a woman’s life.

Neurological and visual development of the baby

One of the most important roles of Omega-3s – in particular, docosahexaenoic acid (DHA) – is in the neurological and visual development of the baby. In fact, DHA is an essential structural component of the cerebral cortex and the retina, and adequate intake during pregnancy has been associated, in children, with better results in intelligence tests, fine motor skills, and communication abilities. Pregnant women who increase their Omega-3 intake, as also indicated by the Italian Society of Human Nutrition (SINU) in its LARN (reference intake levels of nutrients and energy for the Italian population), can significantly contribute to the development of their child’s brain and vision, preparing them for a healthier future.

Reduction of the risk of preterm birth

Rigorous scientific studies also suggest that a higher intake of Omega-3 during pregnancy may reduce the risk of preterm birth. This benefit would be based on the anti-inflammatory properties of Omega-3s, which can help regulate inflammation and improve placental function; this, in turn, would help extend the duration of pregnancy to a safer and healthier term. In addition, taking Omega-3 supplements has been associated with a reduction in the incidence of preeclampsia and benefits in cases of gestational diabetes.

Benefits for maternal mental health

Pregnancy is a period of emotional vulnerability for many women, and Omega-3s have shown beneficial effects on mental health. An adequate intake of these nutrients can reduce the risk of postpartum depression, a disorder that affects many women and can have a profound impact on the entire family. By ensuring an adequate intake of Omega-3s, pregnant women can improve their mood and reduce the risk of experiencing mood disorders during and after pregnancy.

Improvement of long-term health

In addition to the immediate benefits during pregnancy and the child’s development, meeting Omega-3 requirements has positive long-term effects on the mother's cardiovascular health. In fact, these nutrients promote proper heart function and help keep blood pressure and triglycerides under control. 

How to introduce Omega-3 into the diet during pregnancy?

The best food sources of biologically active Omega-3s (DHA and EPA – eicosapentaenoic acid) are fatty fish such as salmon, mackerel, and sardines. Unfortunately, some of these fish may accumulate dangerous amounts of mercury and other contaminants that are particularly harmful to the fetus; for this reason, it is recommended to eat fish 2–3 times a week, preferring smaller varieties (like sardines and anchovies) and limiting the consumption of larger fish, like tuna, to no more than 150 grams per week. With these limitations, meeting the increased DHA requirements during pregnancy can be more difficult; high-quality Omega-3 supplements (highly purified and safe), taken under the supervision of a health professional, represent a valid, effective aid to ensure adequate intake without the risk of dangerous contamination.

Conclusions

Including Omega-3 in a pregnant woman's diet supports optimal development of the baby and improves maternal health, contributing to a calmer and healthier pregnancy. 

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