Fish oil in pregnancy: you need to know
Fish oil in pregnancy is said to have many positive effects on newborn development. We have put together for you what is behind the numerous promises surrounding omega-3 fatty acids.
Fish oil in pregnancy: promised effects
Fish oil in pregnancy - this recommendation is controversial. Proponents call for positive effects on the development of the fetus, which should last until the child's first years. In addition, the expectant mother should also benefit from this after the birth.
- It promotes better mental development and intelligence for children whose mothers consume fish oil during pregnancy and lactation.
- Infants with maternal fish oil intake should have advantages with regard to the healthy development of the eyes, especially the retina.
- Fish oil supplements are also said to help prevent the child from becoming overweight in later life. It should also be better protected against diabetes.
- A regular intake of omega-3 fatty acids from fish oil is said to protect the newborn from allergies into infancy.
- The mothers who supply themselves with fish oil in the last weeks of pregnancy up to childbirth should also be better prepared for gestosis and puerperal depression.
Scientifically substantiated effects of fish oil
The critical review of science actually withstands some of the advertised effects. Others have been refuted. According to current knowledge, you can expect the following things when taking fish oil during pregnancy:
- What is certain is that you and your unborn child reduce the risk of premature birth by taking fish oil.
- This could even delay the delivery date by a few days. Your child is therefore likely to have a higher birth weight.
- It is possible that the oil matures the child's immune system better. In general, omega-3 fatty acids help prevent excessive reactions (including allergies) in the immune system in adults.
- Daily fish oil intake from the 20th week of pregnancy also affects the later allergy risk of the newborn: You can reduce the frequency of asthma and allergies to chicken egg and peanuts.
- You can count on the fact that the oil can make your child a little bigger and heavier than without without it.
- However, this is due to a greater increase in bone substance and muscle mass. The fat mass remains unaffected. You do not have to worry that your child will be more inclined to obesity.
- Assumptions for better brain development and performance in infants with additional fish oil intake could not be confirmed. In studies, children from comparison groups with and without fish oil had no significant differences in cognitive skills even at a later age.
- However, basic care with around 200 mg of DHA (substance that belongs to the omega-3 fatty acids) is important for the development of the brain and the eyesight of the fetus and breastfed infants.
Open questions and risks
The so-called omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are of central importance for the effect of fish oil. Our body can only produce both polyunsaturated fatty acids to a limited extent from the also essential fatty acid alpha-linolenic acid (ALA).
- In general, the dosage of omega-3 fatty acids in fish oil capsules is very different. In addition, it is rarely declared which proportions of ALA, DHA and EPA are contained. This is criticized by consumer advocates, among others.
- In general, the German Nutrition Society (DGE) recommends pregnant women to eat high-fat fish twice a week for a good supply of fatty acids. You should make sure that you eat fish that are as uncontaminated as possible from clean waters.
- Food societies are raising concerns about the potential exposure to methyl mercury. This could damage your child's development in the long term.
- Vegetarians and women who do not like to eat fish, the DGE recommends taking fish oil capsules. For vegans, DHA-rich algae oils are a good addition.
- When taking it, you should make sure that you do not exceed daily maximum amounts. Too much omega-3 fatty acids can have a negative effect on blood clotting. This may increase your tendency to bleed. You should avoid this especially around the delivery date.
Another important nutrient in pregnancy is the trace element iodine. We have put together what you should know about this in the next practical tip.