The benefits of omega-3 are well known, but now new research is championing its effect on unborn bubs.

Did you know?

A deficiency in omega-3 may increase the risk of postnatal depression, according to b+s nutritionist Lisa Guy.

Folate has long been acknowledged as a necessity for expectant women, or women even thinking about pregnancy, because of its ability to lower a baby's risk of being born with spina bifida or other neural tube defects.

Recently, researchers have concluded that omega-3 fatty acids may be similarly valuable in an unborn baby's development. A recent study has found that a specific type of omega-3 fatty acid, docosahexaenoic acid (DHA), improves a baby's brain development. Two other studies on omega-3 fatty acids found that pregnant women who consume omega-3s give birth to babies with a lower risk of food allergies and eczema. This follows earlier research that suggested a low intake of omega-3 fatty acids could increase the risk of mothers having an early delivery.

New evidence

A study published in the American Journal Of Clinical Nutrition credits the super oil with producing children with better verbal intelligence and finer motor skills, as well as a higher pro-social behaviour. Using two blood samples, taken from 2000 women when they were 20 weeks pregnant and from the umbilical cord at birth, Professor Cristina Campoy Folgoso evaluated the effects of expecting women’s consumption of omega-3 and omega-6 fatty acids on foetal development. The study revealed that the amount of DHA transmitted to the foetus through the placenta might be crucial for foetal development.

In a 2011 trial in France, scientists from the country’s National Agricultural Research Institute discovered when pregnant female pigs ate a substantial amount of omega-3 fatty acids, it triggered the baby's immune system to produce beneficial antibodies, which help ward off food allergies. Although all testing was done on pigs, researchers say it provides insight into the human gut. 

A third trial out of Adelaide assessed the risk of food allergies in the babies of 706 women who took almost one gram of omega-3 daily in the last half of their pregnancies. The study revealed that children whose mothers took the supplements had a lessened risk of developing eczema or having an egg allergy and were less likely of being sensitised to egg allergy.

Advice for mums-to-be

Advice for mums-to-be body+soul nutritionist Lisa Guy agrees with the latest findings and advises pregnant women to take a fish oil supplement as well as the vitamins, which are already advocated. "I always recommend pregnant women take a good pregnancy multivitamin that contains 500mcg of folate, a good-quality fish oil supplement, a probiotic and, if they are tested deficient, an iron and vitamin D supplement," Guy says.
Guy adds that while folate still remains the must-have supplement for pregnant women, expectant mothers should act on the latest findings regarding omega-3. "Omega-3s play such a pivotal role in foetal growth and development, and are particularly essential for brain and nervous system development," she says. "Taking a fish oil supplement, as well as eating foods that are rich in omega-3s, is like an insurance policy that your baby is getting a good supply of these beneficial fats." 

While the Australian Government has not set a recommended daily intake for omega-3s for pregnant women, The Heart Foundation recommends healthy adults have 500mg of omega-3 per day, or 3500mg a week.

Omega-3 in food

The best source of omega-3 comes from the fats found in cold-water fish such as salmon, sardines, tuna and trout, all of which have low mercury levels. Guy recommends eating oily fish three times a week, as well as taking a daily omega-3 supplement. "Some types of fish, though, contain high levels of heavy metals, such as mercury, that can affect your growing baby's health (these include flake, swordfish and marlin) and they should be avoided during pregnancy," Guy says.

For people who don't eat fish, smaller amounts of omega-3 occur in foods such as eggs, soy milk and walnuts, and a variety of foods are now enriched with it.

Eating for omega-3

120g serve of Atlantic salmon = 2400mg

95g tin of canned tuna = 220mg

2 regular eggs = 80mg

2 omega-3-enriched eggs = 200mg

120g tofu = 400mg

¼ cup walnuts = 627mg

1 fish oil tablet = 300mg (on average)

235ml soy milk = 400mg

Body and Soul.com