Benefit of Omega-3 Fish Oil for Pregnant Woman and the right dosage

Omega-3 Fish Oil benefits for Pregnant Women - Quality, Dosage and Best Practices for a Healthy Pregnancy


Introduction

Omega-3 fish oil offers incredible benefits for pregnant women, playing a vital role in promoting healthy pregnancy.  Rich in DHA and EPA, Omega-3 supports brain and eye development in the baby while reducing pregnancy complications for the mother.  However, in order to maximize these benefits, it’s important to understand the quality and dosage of the Omega-3 that one consumes.

Best practices include choosing high-quality and pure source of fresh fish oil tested free of harmful levels of toxins and heavy metals, and pairing them with a balanced diet.

 This guide will explore the top Omega-3 fish oil benefits, proper dosage and tips to ensure you and your baby thrive during this special journey.

 

Why Omega-3 Fish Oil Benefits are crucial for Pregnant Women?

Omega-3 fish oil, particularly DHA (docosahexaenoic acid), are critical for pregnant women due to their profound impact on fetal brain development. DHA is a structural lipid that constitutes approximately 40% of the total lipids in the brain, emphasizing its foundational role in neural growth and connectivity during early life stages [1].

 

 

During pregnancy, the mother’s body provides DHA to the developing fetus, particularly during the third trimester when the brain undergoes rapid growth. DHA integrates into neuronal cell membranes, supporting their fluidity and flexibility, which are essential for synaptic connections and neurotransmission [2]. This ensures that the fetal brain is structurally prepared for cognitive and sensory functions, such as memory formation and visual processing [3].

Adequate intake of DHA has been linked to improved cognitive outcomes in children, including enhanced learning, memory, and problem-solving abilities. Conversely, a deficiency in DHA during pregnancy may hinder brain development, affecting both cognitive and social functions later in life [3].

To meet these demands, health organizations recommend that pregnant women consume 200–300 mg of DHA daily through diet or supplementation, ensuring optimal fetal brain and eye development. DHA-rich foods, such as fatty fish and pure and fresh supplements, benefits both pregnant women and babies’ health.

 This highlights why Omega-3 fish oil especially DHA, are indispensable during pregnancy, setting the stage for lifelong cognitive health.

 

What to Look for (Best Practices) in an Omega-3 Fish Oil Supplement for Pregnant Women

Choosing the right fish oil supplement can ensure you reap the full health benefits of omega-3 fatty acids.

Here are the key factors to consider:-

Source of Omega-3

  • Choose one derived from marine sources, as they provide EPA and DHA, the omega-3 fatty acids with the most significant health benefits. Plant-based sources like flaxseed oil lack direct EPA and DHA content​.

  • Look for products that combine ultra-pure fish oil with krill oil, which offers DHA and EPA in a unique phospholipid structure for better absorption and brain cell targeting​.

    Purity and Safety

    • Choose a supplement that guarantees the absence of toxins, heavy metals, and contaminants. Products adhering to strict quality standards, like the Pharmanex® 6S Quality Guarantee, ensure safety and efficacy​.

    • This is particularly important for individuals concerned about the toxic build-up in certain fish populations, such as PCBs and dioxins​.

    The Dangers of Contaminants: Mercury, a common contaminant in some fish oils, can cross the blood-brain barrier and disrupt normal neural development, posing significant risks during pregnancy. Long-term exposure to heavy metals like lead and cadmium can also result in kidney damage and cognitive impairments. These risks highlight the importance of choosing certified, ultra-pure supplements​

    The dangers of toxic metals in Omega-3 supplements - MVS Pharma

     

    Potency and Composition

    • Check the EPA and DHA levels. For example, MarineOmega delivers 300 mg EPA and 200 mg DHA per serving, which supports cardiovascular health, brain function, and more​.

    • Look for supplements enriched with antioxidants like Krill Oil which contains astaxanthin or natural vitamin E to maintain freshness and prevent oxidation, ensuring maximum potency​.

    Bioavailability

    • Select a product that includes phospholipid-based omega-3s, as these forms are more bioavailable and better utilized by the body, particularly for brain and nerve membrane health​.

    • Marine Omega includes Krill Oil for several additional benefits, including EPA and DHA benefits targeting optimal health benefits in addition to bioavailability and stability.

     

     Pure Omega-3 Fish Oil

     

    Common Omega-3 Fish Oil Brands in Malaysia

    Finding the best Omega-3 fish oil brand can be challenging, especially with the variety available in Malaysia. Here’s my personal journey with Omega-3:-

    I began my Omega-3 journey with Blackmores Omega-3 Fish Oil 1000mg, a widely accessible brand in Malaysia  in  pharmacies. Blackmores was an easy choice because of its availability and recognition as a trusted name.

    However, 16 years ago, I discovered Pharmanex Marine Omega through my sourcing efforts and decided to make the switch. This supplement checks all the boxes for what I seek in a fish oil supplement, particularly in terms of purity and safety. Knowing that Pharmanex Marine Omega is mercury-free and free of heavy metals gives me peace of mind, especially when giving it to my children. It has become my preferred choice ever since.

    Conclusion: Omega-3 Fish Oil Benefits for Pregnant Women

    Omega-3 fish oil is an essential nutrient for pregnant women, offering unmatched benefits for both mother and baby. From supporting brain and eye development to ensuring emotional well-being, omega-3s are a cornerstone of a healthy pregnancy. By choosing high-quality supplements, following best practices, and adhering to the right dosage, you can unlock the full potential of omega-3 fish oil during this special time.

    Read Marine Omega

     

    References

    [1] Kusy, Bartlomije, Karolina Parzecka, Piotr Kucharczyk, Kinga Szczepanik.   Long-chain polyunsaturated fatty acids and brain functions,  Romanian Journal of Neurology 2024 Volume 23, Issue 2, 216-220.  doi:10.37897/RJN2024.2.5. PMID 39106392

    https://pubmed.ncbi.nlm.nih.gov/39106392/

     

    [2]Weiser, Michael J, Butt, Christopher M., Mohajeri, M.Hasan.  Docosahexaenoic acid and cognition throughout the lifespan, Nutrients 2016; Feb 1.  doi: 10.3390/nu8020099.  PMID 26901223

    https://pubmed.ncbi.nlm.nih.gov/26901223/

     

    [3] Alvaro Eustaquio de Matos Reis, Ingrid Silva Teixeira, Juliano Marino Maia, Lucas Augusto Almeida Luciano, Lucas Marques Brandiao, Maria Luiza Santos Silva, Luiz G.S. Branco, Renato Nery Soriano.  Maternal nutrition and its effects on fetal neurodevelopment, Nutrition 2024, 125, 112483.   doi: 10.1016/j.nut.2024.112483.  PMID 38823254

    https://www.sciencedirect.com/science/article/pii/S0899900724001333?via%3Dihub

    💡Boost Your Brain 🧠 with Omega-3

    Pharmanex Marine Omega Provides high-quality EPA & DHA to support Brain Function and Mental Clarity 💫🧠

     

     

    Back to blog