🐠 Omega 3’s and Pregnancy 🤰
Hi, future supermoms! It’s probably likely that you’ve heard omega-3’s are essential for a healthy pregnancy, but do you know why?
Pregnancy is a time of lots of changes, and ensuring you have optimal nutrition prior to pregnancy and throughout is essential for your growing being’s health! Among the many nutrients required during the pregnancy journey are omega-3 and omega-6 fatty acids. Omega-3’s and 6’s are considered essential fatty acids. This simply means they are essential for our health and they must come from food or supplementation.
Here fishy, fishy!
🌊 Let’s start exploring the vital roles of DHA, EPA, and GLA during the incredible journey of pregnancy.
DHA (Docosahexaenoic Acid) - Building Blocks for Brain and vision:
DHA is an omega-3 fatty acid that plays a key role in brain and visual development, making it an VITAL nutrient during pregnancy and early childhood. I like to think of it as the real mastermind behind brain and vision development and with reduced DHA intake, you run the risk of impairments in cognitive and behavior. During pregnancy, the placenta transports DHA to the fetus and after birth, your babe can get varying levels of DHA through your breastmilk.
Dive into those leafy greens and fatty fish – they're the REAL treasure chests for DHA!
EPA (Eicosapentaenoic Acid): The Miracle Worker of Inflammation Regulation and Mood Support:
EPA is another omega-3 fatty acid that, while closely related to DHA, serves distinct functions in the body. From inflammation management to mood regulation, EPA is your bestie!
Pregnancy is a complex physiological state characterized by changes in immune responses. EPA is known for its anti-inflammatory properties, which can help manage the low-grade inflammation associated with pregnancy. By supporting a balanced inflammatory response, EPA contributes to overall maternal well-being. Pregnancy also places additional stress on the cardiovascular system and EPA's ability to support heart health is particularly relevant (and important), during this time. EPA can help from everything from maintaining healthy blood pressure, triglyceride levels, tp helping with blood vessel function.
Lastly, and maybe more importantly for you, EPA can help with mood. While a no-brainer, pregnancy often brings changes in mood due to hormonal shifts. EPA has been linked to improved mood and emotional balance when regularly consumed or supplemented with.
Adequate intake has EVEN been found to help reduce the risk of mood disorders such as depression and anxiety during and after pregnancy! Outside of pregnancy, a 2019 meta-analysis of 26 randomized, placebo-controlled trials found that fish oil with at least 60% EPA had a significant therapeutic effect on patients with depression. That’s impressive!
So what are good sources of EPA? Top of the list should be fatty fish (salmon, sardines) - and yes, you can eat fish when pregnant - BUT it’s best to avoid all sources of seafood that are high in mercury. In addition to that, chia seeds, eggs and walnuts are all great sources of EPA! The more the variety, the better.
GLA (Gamma-Linolenic Acid):🌟 Hormonal Balance and Skin Health - ohhh girl look at you glow!
GLA is an omega-6 fatty acid (yes, you really do need omega 6’s) that supports hormonal balance and skin health, both of which are important aspects of a healthy pregnancy.
Hormonal changes during pregnancy can lead to skin issues, such as acne and eczema. GLA supports hormonal balance by aiding in the production of beneficial prostaglandins, which are essential for managing inflammation and maintaining skin health.
Pregnancy-related changes in hormone levels can impact and wreak havoc on skin elasticity and hydration. GLA has been found to contributes to the maintenance of healthy skin by supporting moisture retention and minimizing dryness.
GLA's benefits can even extend beyond pregnancy! It can play a very supportive role in supporting breast health and lactation during the breastfeeding phase. Talk about a double whammy!
Want more?
Curious where to begin with adding in omega 3’s or other essential nutrients throughout your pregnancy? Let’s work together to create the most supportive nutrition and lifestyle plan for you and your little one to be!
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