During pregnancy, developing babies rely on their mothers to get needed DHA. Since DHA is derived from the foods we eat, the content of DHA in a mother's diet determines the amount of DHA passed on to her developing baby. Unfortunately, the majority of pregnant women in the U.S. fail to get the recommended amount of DHA in their diets and DHA is not found in most prenatal vitamins. The good news is leaders in maternal health are beginning to educate women about the importance of DHA and some food manufacturers are starting to come up with creative ways to help people - pregnant and non-pregnant to get the DHA they need. Current research suggests adequate levels of DHA may help increase a developing baby's cognitive functioning, reduce the risk of pre-term labor and decrease the risk of postpartum depression.
Why do pregnant and lactating women, who so critically need DHA, find it difficult to get the recommended amount of this crucial nutrient in their diets? There are two primary reasons. First, during pregnancy the daily requirements of DHA increase from 220 mg to somewhere between 300 and 1,000 mg (depending on which expert you consult). Second, DHA isn't easy to get in your diet ? especially when you are pregnant. Significant amounts of DHA are found in animal organ meats and fatty fish.
Why do pregnant and lactating women, who so critically need DHA, find it difficult to get the recommended amount of this crucial nutrient in their diets? There are two primary reasons. First, during pregnancy the daily requirements of DHA increase from 220 mg to somewhere between 300 and 1,000 mg (depending on which expert you consult). Second, DHA isn't easy to get in your diet ? especially when you are pregnant. Significant amounts of DHA are found in animal organ meats and fatty fish.
Not the typical menu for most pregnant women! Liver does not hold mass appeal and we're told to limit our intake of fish due to concerns over toxins. No wonder a recent study of 112 pregnant or lactating women found that fewer than 2 percent met the FDA's current guidelines for adequate daily DHA consumption.
So what should pregnant women do to safely increase the DHA in their diets? A friend of mine began grinding flax seed onto her cereal every morning. Unfortunately putting flax seed on your cereal is probably a waste of time. Despite popular belief DHA is not found in flax seed. Flax seed (and green leafy vegetables) are sources of alpha-linolenic acid which may convert to DHA, but the process is inefficient and according to some experts may not happen at all. Alternatively you might choose to eat some of the "safer" fish choices such as pollock, haddock and cod. But according to Dr. Barbara Levine, associate professor of nutrition in medicine at Weill Medical College of Cornell University, "the purest source of DHA is not the fish itself, but rather what fish consume: the ocean's vegetarian plant algae. Taking DHA supplements produced from marine algae is therefore a safe way for pregnant women to boost their fatty acid stores," Levine says.
So what should pregnant women do to safely increase the DHA in their diets? A friend of mine began grinding flax seed onto her cereal every morning. Unfortunately putting flax seed on your cereal is probably a waste of time. Despite popular belief DHA is not found in flax seed. Flax seed (and green leafy vegetables) are sources of alpha-linolenic acid which may convert to DHA, but the process is inefficient and according to some experts may not happen at all. Alternatively you might choose to eat some of the "safer" fish choices such as pollock, haddock and cod. But according to Dr. Barbara Levine, associate professor of nutrition in medicine at Weill Medical College of Cornell University, "the purest source of DHA is not the fish itself, but rather what fish consume: the ocean's vegetarian plant algae. Taking DHA supplements produced from marine algae is therefore a safe way for pregnant women to boost their fatty acid stores," Levine says.
Derived mostly from plants, Omega-3 PUFAs have alpha-linolenic acid (ALA). Fish oils are comprised of eicosapentenoic acid (EPA) and docosahexaenoic acid (DHA). The omega-6 PUFAs come mainly from whole grains, vegetables, eggs and cereals and contain linoleic acid (LA) and arachidonic acid (AA).
During the 3rd trimester your baby's brain growth is at its peak. This is when these supplements were supposed to have had an effect. What seems to be more important is the ratio of the omega-3 and omega-6 fatty acids. For example, if you increase the omega-3 PUFAs, you may decrease the arachidonic acid (AA), an omega-6 PUFA, which may slow infant growth and development. DHA alone, without AA may also have negative side effects. Though it appears that real fish is what makes the difference and not artificial DHA.
This does not mean that the omega-3 PUFAs don't have a chance. In fact some recent observational studies have shown that there may be a correlation in preterm birth, precclampsia as well as hypertension in pregnancy with the Omega-3 PUFAs. Women with a history of preterm labor had a 50% reduction in preterm labor rates with omega-3 PUFAs, though the general population did not seem to benefit. Though more quality studies are needed for all of these cases.
So before you buy supplements for yourself during pregnancy or feed supplements to your baby after birth, be sure to talk to your doctor or midwife about the potential benefits for you and your baby and how they may or may not outweigh the risks. Remember, it's about a good ratio and timing. Because when all is said and done, no expert has the answer as to the appropriate amount or type of supplement that works well in pregnancy.
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