To be healthy, we all need adequate nutrition. In particular, the addition of DHA omega-3 is very necessary for health. During pregnancy as well as breastfeeding, the need for DHA omega-3 increases even more. DHA omega-3 is an important component for the formation of the brain, eyes and nervous system of the fetus. DHA helps to avoid some complications during pregnancy. After birth, DHA omega-3 supports brain development and immune function. At the same time, it also supports the postpartum mood of mothers. Read on to learn more about the need for DHA supplements for pregnant women.
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1. What is DHA?
DHA (docosahexaenoic acid) is an omega-3 fatty acid essential for brain development. It's also been linked to improved heart health, vision, and reduced inflammatory responses.
DHA is naturally produced by the body in small amounts. But to reach adequate amounts, it needs to be supplemented through dietary sources. DHA is also available in tablet form as a supplement (e.g. fish oil tablets). Long-chain omega-3 fatty acids are found in cell membranes throughout the body. They help transmit messages between nerves.
2. The role of DHA supplements for pregnant women and babies
The role of DHA in fetal development and prevention of some pregnancy complications is as follows.
2.1. DHA participates in the structure of healthy body components
Omega-3 DHA is a long-chain polyunsaturated fatty acid (PUFA). DHA is important for building flexible cell membranes. It helps to respond and facilitates immune responses in the body.
During fetal development, DHA accumulates in tissues: brain, eyes, liver, fat, and skeletal muscle. When babies are born, DHA helps them have healthy eyesight, brains and immune systems.
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The benefits of DHA during pregnancy are not limited to the brain and eyeballs. DHA may also affect other body composition in children and allergy risk .
DHA has many benefits for your baby's development
2.2. DHA and childhood obesity
Almost every parent likes their baby to look chubby and cute. But at some point, they will be at risk of metabolic problems. Conditions such as diabetes, fatty liver can appear before they reach adulthood.
High levels of DHA during pregnancy and lactation correlate with lower body fat percentages in children. The BMI was lower and the child's muscle mass was also greater. However, the results regarding the role of DHA in childhood obesity are still unclear.
One study examined infants born to mothers who consumed 10 ml of cod liver oil (~800 mg DHA) per day during pregnancy and for three months postpartum. By the age of seven, children have higher cognitive abilities. But their BMIs were not significantly different from those of children whose mothers did not take extra DHA.
Therefore, it is still too early to draw conclusions about the effect of DHA on BMI in children.
2.3. DHA and allergies
Taking extra DHA during pregnancy may reduce the risk of immune problems in children.
Currently, the role of DHA in improving the risk of obesity and allergies is still being studied. There are promising results that DHA supplementation may help reduce these risks.
2.4. DHA in the third trimester of pregnancy
The growing fetus will accumulate DHA throughout pregnancy, especially during the third trimester.
On average, from 35 to 40 weeks, the fetus gains 45% more weight over the same period. DHA accumulates up to 840%. From week 35 to week 40, DHA is estimated to accumulate: 450% in skeletal muscle, 570% in brain, 680% in liver, 840% in adipose tissue.
>> Pregnant women can see more: 32 weeks pregnant: The change of mother and baby.
When the fetus increases absorption of DHA, at the same time DHA will be lost from the mother. If the mother already has a low DHA status, the increased need in these last months puts the baby at risk of DHA deficiency. It can therefore have serious consequences.
Supplementing DHA for pregnant women is very necessary
Low maternal DHA at birth is associated with an increased risk of postpartum mood disorders. This is especially dangerous for nursing mothers. Because DHA deficiency will lead to a decrease in DHA in milk. Mothers who consumed a lot of DHA during just the last few weeks of pregnancy gave birth to babies with significantly higher DHA levels. This means it's never too late to increase your DHA intake.
2.5. DHA and premature babies
The last 3 months of pregnancy for the accumulation of DHA in the fetus is very important. Many mothers wonder what it is like with premature babies ? Premature babies must miss the DHA surge in the last months. However, DHA can be supplemented through breast milk or formula containing DHA. Many clinical trials have shown that premature infants, including those born before 28 weeks, can supplement with DHA during their hospital stay. This helps reduce the risk of growth retardation, improving body composition and vision.
3. How much should be supplemented with DHA for pregnant women?
Pregnant women should take a daily supplement of at least 300 mg of DHA.
ISSFAL (International Association for the Study of Fatty Acids and Fats) has established the following minimum recommended dosage chart:
4. How to supplement DHA for pregnant women?
The body cannot produce DHA efficiently. Therefore, accumulation through the diet is very important. A mother's diet has a significant impact on how much DHA a fetus can accumulate and how much DHA a newborn has. Pregnant women should eat fish, fish oil supplements or algae, eggs, milk.
>> How to build a diet during pregnancy? Learn more: What should pregnant mothers eat to be good for the baby?
4.1. Fish
Fish is low in calories, low in fat, high in protein, vitamin D and omega-3s. This is an excellent source of nutrients for the development of the fetus and mother. The U.S. Food and Drug Administration (FDA) recommends eating 8 to 12 grams per week of a variety of low-mercury seafood.
Safe options like salmon and herring can be used 2-3 times per week. Not only are they low in mercury, but they're also high in omega-3s. Fish is proven to be especially important for your baby's cognitive development. Canned white or longfin tuna are also a good source of DHA. But it should only be eaten once per week due to the slightly higher mercury content.
Salmon is a good source of DHA
Many fish species are excellent sources of DHA. However, the FDA advises women of childbearing age to stay away from fish that are high in mercury, such as swordfish, shark, king mackerel, and tilefish. They are detrimental to the baby's brain development, vision, cognition and motor skills.
4.2. Supplementing DHA with algae
If you are a vegetarian and do not like the fishy taste of fish, algae is a great solution to provide you with omega-3. It was previously thought that oily fish was thought to be the only way to get adequate amounts of DHA and EPA (an omega-3 similar to DHA). Wild fish are capable of producing high levels of omega-3s because of their diets rich in algae.
In recent years, DHA has been successfully obtained from algae. This has opened up new opportunities for creating vegan omega-3 supplements.
The researchers concluded that algal oil DHA capsules and cooked salmon appear to be equivalent in providing DHA for plasma and red blood cells . A similar 2014 scientific review found algal oil to serve as an effective alternative source of DHA.
Algae is a suitable source of DHA for pregnant women who do not like fish
Algae oil is also a safe choice when it comes to protecting the environment. Overfishing of fish species negatively affects the ocean food chain. This increases global food insecurity and destroys coral reefs. Supplementing with DHA with algae, often harvested from ponds, is a more sustainable choice. Plus, the algae doesn't contain any heavy metals or toxins. Therefore, there is no risk of contamination from the ocean.
4.3. Fish oil supplements
When choosing a fish oil supplement, you should choose one that provides at least 200 mg of DHA per serving. The aim is to ensure that both mother and baby are properly supported. Taking up to 1000 mg of DHA per day has been shown to be safe. Studies on fish oil supplements have shown that: They may provide neurodevelopmental benefits in children, when pregnant or nursing women take them before and during pregnancy.
Is it safe to take fish oil while pregnant?
Fish can accumulate environmental toxins like mercury throughout its life cycle. These toxins can be virtually eliminated during fish oil production and processing. When using fish oil, you should request a quality certificate. This is one way to make sure that the fish oil you use is pure and safe.
Supplementing DHA for pregnant women with fish oil has been proven to be safe
4.4. Egg
Eggs provide protein, vitamins and minerals needed for a healthy pregnancy. Some types of eggs may contain two different types of fatty acids DHA and ALA.
Hens raised on a flaxseed diet contain large amounts of ALA. When hens digest flaxseed, some of the ALA is broken down into DHA. Both fatty acids transfer to the yolk.
Some companies add fish oil to chicken feed to further increase the DHA content of eggs. Make sure you eat whole eggs because all the omega-3s are in the yolk.
4.5. DHA Fortified Milk
Pregnant women should consume three cups of milk per day. This diet helps to provide enough calcium, protein and vitamin D , ensuring a safe and healthy pregnancy.
DHA is a substance that helps supplement calcium for bones. Therefore, pregnant women can use DHA-fortified milk to provide enough of these two nutrients. The amount of DHA, calcium and vitamin D in babies is completely based on what they are getting. Getting enough of these nutrients during pregnancy is essential for the health of the newborn baby.
5. Safety of DHA supplementation for pregnant women
The primary concern with increasing the amount of DHA supplements for pregnant women is: Is it safe for the fetus or not.
The answer is: DHA supplementation during pregnancy is very safe.
However, you should consult your doctor before adding any nutrients to your daily care regimen.
Now we understand why and how to supplement DHA for pregnant women . It is extremely important to ensure adequate levels of DHA for a healthy mother and baby. Let's start supplementing the pregnant mother's diet with the necessary amount of DHA. To be on the safe side, you should consult your doctor before taking a DHA supplement.
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DHA plays an important role in young children. Let's learn about the role and need of DHA supplementation for pregnant women in the article of Doctor Truong My Linh.
