An omega 3 fatty acid deficit is actually quite a common phenomenon. You can find these fats in fatty salt water fish like herring, salmon and mackerel. However, eating enough fish regularly is often not possible and can be costly. Additionally one would have to eat fish everyday in order to meet the required amounts of omega 3 fats and let’s be real: How often do you actually cook fish?
Your baby needs these omega 3 fatty acids for the development of its brain, vision and the prevention of autoimmune diseases, like allergies and for the development of cognitive and social functions. You are equally dependent on these fats, as a good supply of them reduces the development of pregnancy-diabetes, postpartum depression and a myriad of chronic diseases. For these reasons, it is important that you take omega 3 fatty acids before, during and after the pregnancy.
Medical experts recommend a daily dose of 200 mg of the marine omega 3 fatty acids DHA during pregnancy. However, according to recent studies and more than 30,000 conducted analyses of fatty acids, you should really be taking 2000 mg omega 3 fatty acids to cover your and your baby’s needs.
What exactly does that entail?
2000 mg omega 3 fatty acids, as found in fish and algae, equates to roughly 250 g of salmon or 3 kg of cod a day. Due to the high pollution of fish with toxins and heavy metals, the daily consumption of fish isn’t recommended to pregnant women. A good alternative is the use of highly dosed, high quality omega 3 fatty acid supplements in the form of oil. Pay close attention to the dosage when buying the oil, as it should be at least a 2000 mg dose per day, it should be cleaned of any toxins and it should not be concentrated. Besides fish oils you can also get your daily required dose of omega 3 fats with plant based oils made from algae. Liquid oils can be a great addition to your daily diet. For the optimal absorption of the omega 3 fatty acids, you should always consume them with one of your main meals.
By the way: you can have your omega 3 fatty acid levels checked with a fatty acid analysis.