Benefits and harms of Omega 3 for pregnant women and the fetus

Omega-3 are essential fatty acids that should be included in everyone's diet. One of its most prominent active forms is docosahexaenoic acid, which can be obtained from multiple sources such as seafood and algae. Eating omega-3 is important for pregnant women, as it contributes to their health and the health of their fetuses, since it is not produced in the body. In this article from the Dalili Medical website, we will review some of the benefits of Omega-3 for pregnant women, the importance of taking it, the appropriate time for doing so, and the appropriate dose, in addition to any potential harms, and foods rich in it. Follow us.

Is Omega 3 necessary for pregnant women, and what is the appropriate time to take it?

It is thought that neglecting to consume omega-3, whether through food or supplements, may negatively affect fetal development, although the long-term consequences of not taking it are not clear. It is necessary for pregnant women to take omega-3 to support the development of the fetal brain, as this development begins in the first trimester of pregnancy around the fifth week, and continues throughout the pregnancy. Parts of the fetal brain benefit from the Omega-3 that the pregnant woman takes, which helps in its normal development. These parts include: the cerebellum (responsible for controlling movement), the cerebrum (responsible for memory, sensation, and thinking), and the brainstem (responsible for maintaining life). It should be noted that most pregnant women do not get enough omega-3 from food, so doctors often recommend taking supplements to compensate for the deficiency. It is recommended to take Omega-3 in the first trimester of pregnancy, starting from week 12, and usually continues throughout pregnancy and beyond. Omega-3 can also be beneficial before pregnancy as well. Of course, you should consult a doctor before taking any supplements to determine the appropriate dosage.

The best time to take Omega 3 pills

For a long time, people took omega-3 supplements in the morning, but recent research has shown that these fatty acids should be taken with food, preferably rich in fat, to improve their absorption and increase their effectiveness. This may also help reduce side effects such as acid reflux, diarrhea, belching, and nausea. If you do not eat breakfast or prefer low-fat foods in the morning, it is preferable to take your omega-3 dose later in the day with a complete meal. It is also best to set a fixed time each day to take it so that you do not forget.

What is the difference between Omega 3 and Omega 3 Plus for pregnant women?

Omega-3 capsules contain fish oil at a concentration of 300 mg, while Omega-3 Plus capsules for pregnant women contain fish oil at a concentration of 1000 mg, in addition to wheat germ oil at a concentration of 100 mg.

Is Omega 3 necessary for pregnant women?

Yes, Omega 3 is necessary during pregnancy in specific quantities, as it helps maintain the body’s balance and regulate its functions, and supports heart and brain health. Research has shown that Omega-3 is very important for the development of the fetus’s nervous system and supporting eyesight, in addition to its benefits in increasing breast milk production during the breastfeeding period and reducing the risk of allergies in infants.

Does Omega 3 increase fetal weight?

Yes, many studies have shown that pregnant women who consumed Omega-3 during pregnancy had an average two days longer duration of pregnancy compared to other pregnant women, and the weight of the fetus at birth was higher by an average of 97 grams. This is due to the benefit of Omega-3 in reducing the risk of premature birth.

When should Omega-3 be stopped for pregnant women?

There is no objection to continuing to take Omega-3 capsules throughout pregnancy, and they should not be stopped, as they remain a strong support for the mother and fetus. Doctors recommend taking it, especially in the last months of pregnancy, unless the doctor orders otherwise.

When should pregnant women take Omega-3?

It is recommended to take omega-3 sources or supplements several months before pregnancy, and also during pregnancy, especially in the first months. This is because Omega 3 plays a vital role in the healthy growth and development of the fetus’s brain and neurological development. However, a doctor should be consulted to determine the appropriate dose and duration for each case.

Is Omega 3 harmful to pregnant women?

Omega-3 acids are considered safe for both the pregnant woman and the fetus, provided that the dose recommended by the doctor is adhered to.

Does Omega 3 lead to weight gain for pregnant women?

Omega-3 fatty acids are recommended for people seeking to lose weight, but taking too much of them may be counterproductive. Fish oil is high in fat and calories, which means that excessive consumption can contribute to weight gain.

Does Omega 3 raise blood pressure in pregnant women?

No, on the contrary, omega-3 acids help reduce high blood pressure. Therefore, caution should be exercised when used by pregnant women who suffer from low blood pressure.

What is the difference between cod liver oil and Omega 3?

Fish oil, omega-3, and cod liver oil contain beneficial levels of omega-3 essential fatty acids, but cod liver oil contains lower amounts of omega-3 than fish oil. The main difference is that cod liver oil also contains vitamin A and vitamin D. Vitamin A is essential for healthy skin and the immune system, but one must be careful not to take it in large quantities in the form of retinol during pregnancy, because it may cause birth defects and liver toxicity in high doses. Vitamin D is important for calcium absorption, which helps maintain healthy bones and teeth. The body produces vitamin D naturally when exposed to sunlight, and if there is a lack of natural light during the winter months, many people prefer to take cod liver oil supplements to obtain this vitamin.

Does Vitamin D conflict with Omega 3?

There is no conflict between vitamin D and omega-3, as no negative interactions have been recorded between them. This does not mean that there are no interactions, but what is certain is that there is no conflict. Experiments have shown that combining vitamin D with acidsOmega-3 fatty acids for six weeks has positive effects on pregnant women, including improving some biomarkers of inflammation, oxidative stress, and overall pregnancy outcomes. Omega-3 supplements may also be partly linked to the activation and increased effectiveness of vitamin D.

Symptoms of omega-3 deficiency

Omega-3 deficiency in the body appears through a group of symptoms, the most prominent of which are:

- Dry or rough skin.

- Dryness and brittleness of hair.

- The appearance of dandruff on the scalp.

- Feeling very thirsty.

- Increase in the frequency of urination.

- Difficulties sleeping.

- Brittleness and softness of the nails.

- Problems with concentration and attention, such as poor memory and difficulty communicating.

- Increased emotional sensitivity, including mood swings, depression, and anxiety for no apparent reason.

When should pregnant women take Omega-3?

It is usually recommended that women start taking omega-3 supplements before and during pregnancy, as well as during breastfeeding, to maintain the health of the mother and baby. It is best to consult a doctor before starting to take these supplements, whether before or during pregnancy. It is recommended to take omega-3 supplements at least 6 months before pregnancy to build adequate stores of these essential fats. It should also be taken into account that repeated pregnancies may lead to the depletion of the mother’s Omega-3 stores, especially if the pregnancies are close together.

How does Omega 3 affect pregnancy?

Whether you are pregnant for the first time or your third, the desire to have a happy and healthy baby remains constant. Pregnancy requires a lot from your body, especially proper nutrition, to ensure that you and your baby get what you need to stay healthy. One of the best ways to achieve this is to monitor your diet and add supplements when needed.

Has Omega 3 shown benefits during pregnancy?

A 2007 study of about 12,000 pregnant women showed that women who ate slightly more than the recommended amount of oily fish (about two and a half servings of fish per week) experienced benefits in the development of their children's nervous systems. Since most components of the brain are made up of fat, taking omega-3 supplements during the early stages of pregnancy may be beneficial for fetal growth. During pregnancy, omega-3 acids are given priority to the fetus, which means that the mother may suffer from a deficiency in these acids.

What about fish?

There is no doubt that oily fish is considered the best source of omega-3 acids, as research has shown that the benefits of eating fish during pregnancy, including omega-3 fatty acids, protein, iron and zinc, outweigh any potential risks. However, there are some points you should take into consideration when choosing fish.

Choose types of fish that are low in mercury and rich in omega-3 fatty acids, such as salmon, anchovies, herring, sardines, trout and mackerel.

Avoid large, predatory fish, such as swordfish, as they may contain higher amounts of mercury.

The way you cook fish also plays an important role in the amount of omega-3 acids it contains. For example, fried fish may contain less omega-3 fatty acids than grilled fish.

Are you getting enough fish?

If you feel like you're not getting enough fish in your diet, omega-3s can also be found in flaxseeds, canola oils, and walnuts, but they're easiest to get through fish oil supplements.

Types of omega-3 acids:

- Docosahexaenoic acid (DHA) (found in seafood).

- Eicosapentaenoic acid (EPA) (found in seafood).

- Alpha-linolenic acid (found in plant sources).

Benefits of Omega 3 for pregnant women in the first months

Omega-3 acids are of great importance to both the pregnant woman and the fetus, as their benefits include the following:

- It supports the fetus’s neural development, which contributes to its better development and increases its mental and cognitive abilities, and also enhances memory.

- It contributes to the growth and development of the fetal brain, especially during the second trimester of pregnancy.

- Improves vision and retinal function in the fetus.

- It works to regulate and improve the mother’s body functions, such as transmitting nerve messages, brain functions, blood clotting rate, and regulating blood pressure.

- Reduces the possibility of premature birth.

- It helps in giving birth to the fetus at a normal weight.

- It is necessary to maintain the health of the pregnant woman’s heart and immune system.

- It acts as an anti-inflammatory, which protects against joint inflammation.

- Reduces the risk of postpartum depression.

- It contributes to reducing harmful cholesterol and triglyceride levels in the body.

- Protects against the risk of cancer.

- Reduces the possibility of the fetus developing allergies in the future.

Benefits of Omega 3 Plus for Pregnant Women

Omega 3 Plus contains all three types of Omega 3, which gives it the same benefits mentioned previously. In addition, it contains wheat germ oil, which is rich in vitamin E, which is a powerful antioxidant, and its benefits include:

- Protection from diseases and cancer prevention.

- Maintaining skin freshness and protecting it from dryness.

- Enhancing the strength of hair follicles by improving blood circulation to the scalp, which helps in treating hair loss.

Benefits of Omega 3 for pregnant women

Omega-3 acids are of great importance during pregnancy, as they contribute to supporting the neurological development of the fetus. Some studies have shown that mothers' intake of Omega-3 during pregnancy enhances the development of problem-solving skills, communication, and linguistic intelligence, in addition to the child's motor and social development. It also helps strengthen visual memory and reduces the possibility of behavioral problems. A study showed that children whose mothers took Omega-3 during pregnancy were more advanced in their mental development and observational strength during the first six months of their lives compared to their peers.

Eating Omega-3 can also contribute to reducing symptoms of depression, as about 10%-20% suffer from depression.Pregnant women suffer from depressive disorders, which negatively affects the child’s communication with his mother and his mental and behavioral development. Some studies indicate that a lack of omega-3 in the mother's body may lead to depression, while consuming it can help prevent symptoms of depression during pregnancy and after childbirth.

Moreover, Omega 3 plays an important role in supporting the general health of the pregnant woman, as it is involved in the functions of all cells in the body, especially brain, skin and eye cells, which enhances the health of the fetus, its mental development, and the building of its nervous system.

Harmful effects of Omega 3 Plus for pregnant women

Although omega-3 fatty acids are generally considered safe, they may cause some side effects for pregnant women, such as:

- Bloating.

- Diarrhea.

- Stomach pain and heartburn.

- Indigestion.

- High blood sugar levels, as high doses of omega-3 can lead to increased glucose production, which may increase the risk of diabetes.

- The effect of high doses on the rate of blood clotting, which may lead to nose or gum bleeding.

- A sharp drop in blood pressure, especially when taken with antihypertensive medications, so high blood pressure patients should avoid it.

- Breath odor that resembles fish, which may cause discomfort, especially when burping.

Taking excessive amounts of omega-3 supplements may lead to problems such as diarrhea, nausea, and abdominal pain, and may affect the ability of the blood to clot.

- Allergic reactions to omega-3 supplements, which may be dangerous if the pregnant woman is allergic to fish or seafood, so it is recommended to consult a doctor before taking them.

Pregnant women should eat fish that contain mercury within permissible limits, as increasing levels of mercury in the blood may negatively affect the mental development of the fetus and harm its nervous system.

The best types of Omega 3

**GB Omega 3:** The GB Omega 3 product is considered one of the best nutritional supplements in the Kingdom, as it contains a high concentration of EPA acids with a decrease in DHA acids, which helps in reducing triglyceride levels in the body. Another advantage of GB Omega 3 capsules is that they do not contain a fishy taste, which may be annoying to some.

**Dosage for use:** It is recommended to take one capsule daily, and it can be taken once or twice according to the doctor’s recommendation.

**Warnings and Precautions:** The product is generally safe, but some side effects may occur such as indigestion, nausea, stomach pain, dizziness, and vomiting.

**Carlson Super Omega 3:** Carlson Super Omega 3 capsules feature EPA and DHA, which contribute to promoting heart, brain and eye health. It is also effective in reducing triglycerides in the blood, helps promote joint health and reduces nerve inflammation. It is preferable to take two capsules twice daily, but pregnant women should consult a doctor to determine the appropriate dose.

**California Gold Nutrition Omega-3:** California Gold Nutrition capsules are among the best Omega-3 options available, supporting overall health, the immune system and maintaining optimal blood fat levels. It is recommended to add Omega-3 from California Gold to the diet to enhance its levels in the body. It is preferable to take two capsules daily with food after consulting a doctor.

**Omega-3 from Now Foods:** This supplement is an excellent choice in the Omega-3 category, supporting cardiovascular and brain health. These capsules are made with natural fish oil and vitamin E from soy, and have a mild aroma without the unwanted fishy taste.

**Sports Research Omega-3:** Sports Research is among the best Omega-3 options available, made from sustainable fish and is gluten-free. It is preferable to take one capsule daily with food for adults, and pregnant and breastfeeding women should follow the dosage recommended by the doctor.

Natural sources of Omega 3

1. **Fish:** It is considered the main source of Omega-3, as its quantity varies according to the type of fish and its growing conditions:

**Mackerel:** contains about 5.134 grams of Omega-3 per 100 grams.

**Salmon:** contains about 2.26 grams per 100 grams.

- **Cod liver oil:** It contains about 2.664 grams per tablespoon.

**Herring:** contains 1.729 grams per 100 grams.

- **Sardines:** Contains 1,480 grams per 100 grams fresh.

- **Anchovies:** contain 2.113 grams per 100 grams.

**2. Oysters**

Oysters are considered nutrient-rich foods, as they are richest in zinc, in addition to containing copper and vitamin B12. Oysters are often consumed as an appetizer or main course, but they may cause allergic reactions in some people. Oysters contain 672 mg of omega-3 per 100 grams.

**3. Caviar**

Caviar is fish eggs and is considered a luxury food with a high price, so it is often used to add flavor or as an appetizer. Caviar is high in choline, and its omega-6 content is remarkably low, making it a good choice for those who have difficulty balancing acids. Caviar contains 6.789 grams of Omega-3 per 100 grams.

**4. Chia seeds**

Chia seeds are a rich source of benefits and nutrients, as they contain Omega-3, in addition to manganese, calcium, phosphorus, and other nutrients. A standard serving of chia seeds (28 grams) contains 5 grams of plant protein which includes all essential amino acids. It also contains 4.915 grams of Omega 3 per 28 grams.

**5. soybean**

Soybeans contain fiber and plant protein, in addition to a group of nutrients such as folic acid, vitamin K, magnesium and potassium. However, one of the challenges is associated with a high level of omega-3Soybeans are also high in omega-6, which is considered a pro-inflammatory acid and should be consumed with caution. 100 grams of soybeans contain 1.443 grams of omega-3.

**6. Walnut**

Walnuts are not only delicious, but also very beneficial, as they contain dietary fiber, copper, manganese and vitamin E. To get maximum benefit, it is best not to peel the walnuts. Walnuts contain 2,542 grams of Omega-3 per 28 grams.

**7. Dairy products and juices fortified with Omeg3

You can find foods fortified with omega-3 fatty acids, such as:

- Eggs

-Ghee

- Milk

- Juice

- Soy milk

- Yogurt

**8. Cereals and nuts**

Omega-3 can be added to bread and pasta, and these fats are also found naturally in whole foods such as seeds and nuts, such as:

- Cereals

- Flax seeds