Written by Editorial Team
Omega 3 fatty acid is vitally important for the brain development and eye development of the unborn baby. So it is advised that a mother’s diet should contain the requisite quantity of omega three fatty acids. If you do not have fish regularly, the closest option would be to consume fish oil during pregnancy. But is it safe? Frankly, yes and no. Lets find out.
Safety depends upon the type of the fish oil. If fish oil is taken from the body of fish it is safe. But the oil taken from the liver of fish – cod liver oil – it is not safe to consume during pregnancy. The reason is that the cod liver oil contains vitamin A in high level, which is not safe to consume during pregnancy. Intake of a higher amount of vitamin A places a baby at the risk of birth defects such as malformation of heart, spinal cord, face, brain etc. (Retinoid embryopathy).
Omega 3 fatty acids are polyunsaturated fatty acids. They are essential fatty acids required for many functions of the human body. There are three types of omega three fatty acids.
Our body can’t synthesize this fatty acid and we have to depend on the food that has sufficient amount of omega three fatty acid. Fish is a good source of omega three fatty acid. Fatty fish such as mullet, tuna, salmon, sardines, and mackerel are found to be a good source of omega 3 fatty acids.
Eating fish during pregnancy does have some risk factors.
Mercury is not fat soluble. So even if it is present in the fish, mercury won’t be there in fish oil if it is properly filtered and distilled. Harmful compounds like PCB is also not found in fish oil.
Now there are many food items available in the market which are fortified with omega three fatty acids. But they may not provide sufficient amount of DHA or EPA.
Flax seeds is another good source of omega three fatty acid. But the omega three fatty acid that plant food provide is ALA which don’t bring forth the health benefits of DHA or EPA.
Even though both are good sources of Omega three fatty acids, only fish oil contains EPA and DHA which are vital omega three fatty acids. So intake of fish oil guarantees daily required EPA and DHA. Fatty acids present in flax seeds is ALA which can be used in producing EPA and DHA but comparatively small quantities. So large quantities of flax seeds should be consumed to gain the same effect of consuming small dosage of fish oil.
A daily dose of fish oil supplement should not contain more than three grams of EPA + DHA. This is the safe dosage for pregnant women. Three grams of fish oil per day won’t do any harm, but we suggest you to consult your doctor first.
With a rich experience in pregnancy and parenting, our team of experts create insightful, well-curated, and easy-to-read content for our to-be-parents and parents at all stages of parenting.Read more.
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