Should I be taking an omega-3 supplement?

Maybe!

​

Omega-3’s are essential fatty acids, meaning, they are types of fats or lipids that we cannot make alone and we need to consume these fatty acids directly from food! There is an increased need for omega-3 fatty acids EPA and DHA during pregnancy; they are essential components in brain and retina development of the fetus, reduces the risk of preterm birth, allergies and asthma in children, and improves cognitive outcomes. It continues to be important to your baby’s brain development until at least 2 years of age. Not only important for baby, but also for mama, as it can decrease the risk of maternal depression.

It is possible to meet your DHA needs from diet alone if you consume 2-3 servings of cold water, fatty fish each week, such as salmon, herring, sardines, trout, or mussels. Not only would consuming fish each week provide essential fatty acids, but also nutrients like vitamin D (which many pregnant women are deficient in), iodine, zinc, and selenium. If you do not eat the listed food sources regularly then taking a DHA supplement would be something to consider! A high quality fish oil, cod liver oil, krill oil, or algae oil can provide you with DHA.

​

Working together we discuss nutrients and foods to incorporate into your diet during pregnancy and postpartum!