The benefits of DHA supplementation may also extend to pregnant people. A review suggests that DHA may improve mood during late pregnancy and early postpartum. People who are allergic or intolerant to seafood, nuts, soy, milk, or other food allergens should ensure DHA products do not contain these allergens or pass through a facility that processes them. Side effects from taking DHA tend to be minor or mild, including :. In some cases, DHA can also interact negatively with supplements or medications, such as the anticoagulant warfarin.
However, experts recommend pregnant people consume milligrams mg of DHA per day. Additionally, most prenatal supplements contain mg of DHA. In terms of dietary consumption, pregnant people should aim to eat a minimum of two servings of low mercury shellfish or fish per week before and during pregnancy and while nursing. One serving of fish contains 9—12 ounces oz.
Levels of these fatty acids also reduce during pregnancy, as DHA transfers to the fetus through the placenta. That means individuals must consume more of the substance to have sufficient levels themselves. DHA consumption higher than this may cause bleeding issues and negatively impact the immune system. Picking a high-quality prenatal DHA is important — low-quality, unverified products can contain toxins and contaminants. Most advanced refining systems remove almost all of these harmful compounds.
Many trustworthy organizations set standards that assess the quality and purity of fish oil products, such as the following:. Be wary of products stated to exceed the standard maximum allowances of harmful heavy metals, toxins, and oxidation set by one or more of these organizations.
It is also a good idea to pick products proven in clinical trials to be safe and effective. People who follow vegetarian diets, have a seafood allergy, or do not wish to eat or buy seafood can consume products containing DHA that derives from types of algae or seaweed.
The omega-3 fatty acids in fish actually come from microalgae, which accumulate in the tissues of fish that eat them. Many products claim to contain vegetable sources of DHA. Pregnant people should consume at least 1.
Because seafood can contain heavy metals and toxins, it may be safer for pregnant people to consume foods fortified with DHA, such as certain:. DHA only occurs naturally in certain species of fish, some seafood, chicken, and eggs. Plus, getting that daily dose of DHA has been shown to prevent pre-term labor , increase birth weight , and support postpartum mood in new mothers. However, the majority of moms-to-be are severely deficient in this essential nutrient. Since the human body is unable to make DHA efficiently from other omega-3 fatty acids, dietary intake is very important.
Low in calories and saturated fat, and high in protein, vitamin D and omega-3s, fish can be an excellent source of nutrition for a developing baby and highly beneficial to expectant mothers. The U. White or albacore canned tuna is also a good source of DHA, but should only be eaten once per week due to a slightly higher mercury content.
One large Danish study , for example, showed children whose mothers ate the most fish during pregnancy had better motor and cognitive skills at 6 months and at 18 months than those whose mothers ate little fish.
And those whose mothers ate the least fish had the lowest developmental scores. If your pregnancy was unplanned, start taking your supplements as soon as you know you are pregnant. While DHA accumulates the most in your baby during the last trimester, it is an important nutrient and building block for cell development from the start. The American Pregnancy Association recommends that pregnant women take a daily supplement that provides a minimum of mg of DHA, while the American Congress of Obstetricians and Gynecologists recommends eating at least two servings of cooked fish or shellfish containing Omega-3 fatty acids about 8—12 ounces per week before getting pregnant, while pregnant, and during breastfeeding.
Many come in fish-oil pills that you swallow and that some people find have a fishy aftertaste.
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