During pregnancy, every food morsel, every supplement scoop, and every tablet gulped has a role to play in the well-being of the mother as well as the baby. Out of the many nutritional supplements available in the market for pregnant women, fish oil often comes under great scrutiny because of this very reason. So, the question is: are fish oils safe during pregnancy? While they are safe generally, getting into the details is quintessential if an expectant mother is thinking of making it a part of her daily diet.
Getting to know fish oils
Extracted from the fatty tissues of oily fish such as anchovies and sardines, fish oils are loaded with nutrients. They are rich in omega-3 fatty acids that are considered good for the brain, eyes and the heart.
In pregnant women, these omega-3 acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are known for supporting the growth of the brain and eye retina of the baby. They also enhance the cardiovascular health of the mother and the baby.
But that’s not all. The list of benefits of fish oils is inexhaustible.
Benefits of fish oils for pregnant women
If you are wondering is fish oil good for you during pregnancy, it generally is. Fish oil contains omega-3 fatty acids, which is rich in DHA and EPA, offering several health benefits for both the mother and the baby.
Following are common fish oil benefits for women during pregnancy:
1. Supporting cognitive & visual development
DHA assists in developing the baby’s brain. It also helps in enhancing visual development in infants. Hence, consuming enough DHA during your pregnancy may lead to improved cognitive and visual development of your baby.
2. Reduces the likelihood of preterm birth
A lot of scientific studies have shown that omega-3 fatty acids support hormonal balance and keep your gestational period healthy, thus reducing the risk of preterm birth.
3. Improves the mother’s health
Fish oils are known to improve the cardiovascular health of the mother. This also keeps her mood stable during pregnancy and reduces the risk of postpartum depression.
While these are salubrious, fish oils do come with their share of side effects, which cannot be neglected for long.
Side effects of fish oil
While a majority of would-be mothers out there can endure fish oil easily, it can result in mild side effects in some women. The potential side effects of fish oils include:
1. Fish-like aftertaste
Some expectant mothers might experience a fish-like aftertaste after consuming fish oil. While it’s completely innocuous, it’s not the most pleasant feeling for your taste buds.
2. Unusual burping
Some might burp more frequently after the initial few intakes. Though not serious, it might make would-be mothers a bit cranky.
3. Bowel discomfort
You might feel bloated after having fish oil. On certain occasions, your stomach might be a bit unsettled. High dosage often results in loose stools.
So, does that mean pregnant women should avoid fish oils altogether? Let’s steal a glance at what research has to say about it.
According to research, are fish oils safe during pregnancy?
If taken in the recommended amount, then fish oils are considered absolutely safe.
Additionally, reputed health institutions such as the National Health Service (NHS) have explained how omega-3 fatty acids present in purified fish oil alone are considered highly beneficial.
However, not all types and sources of fish oil supplements are considered safe. To our serious concern, contaminants such as dioxins, mercury and polychlorinated biphenyls (PCBs) present in fish can make their way to your supplement dosage.
Here are some effective and safe measures to ensure that your fish oil is ideal for consumption during pregnancy:
1. Pick purified fish oil supplements only
Always go for a pharmaceutical-grade fish oil that has been tested thoroughly by third parties such as the International Fish Oil Standards (IFOS). This gives you a clear idea about its source.
2. Check the DHA content
Always check the DHA level/serving indicated on the label on the outer body of the supplement can.
3. No excessive fish consumption
For those who consume fish, it is important to limit their weekly intake to two portions. This will bring down the mercury exposure.
4. Avoid cod liver oil
For most people out there, fish oil and cod liver oil are the same thing. However, that’s really not the case. While both are rich in omega-3 fatty acids, cod liver oil also records higher levels of vitamin A, whose excessive consumption can lead to birth defects. Hence, until and unless specified by your gynaecologist, avoid consuming cod liver oil.
While these guidelines can assist you in safely consuming fish oil during pregnancy, how much should you actually consume? Let’s fetch the answer to this question in the subsequent section.
Recommended quantity of fish oil consumption
Since we have answered the question, “Are fish oils safe during pregnancy?”, now let’s talk about the ideal intake quantity.
Nutritionists recommend the consumption of 200-300 mg of DHA every day for pregnant women. This can be through a natural source or in the form of a fish oil supplement. In case your diet already includes prenatal vitamins that contain omega-3 fatty acids, it becomes mandatory to seek medical advice before making any changes in your medication intake.
While fish oils are good for the mother and the baby, it is very important to keep a tab on how close you are getting to the safety limit. Taking very high dosages of around 3,000 mg and above per day can impact the mother’s blood pressure negatively.
Closing thoughts
The omega-3 fatty acids that are present in fish oil can prove instrumental in your infant’s cognitive, visual, and overall development. The best part is that it also improves maternal health.
So, are fish oils safe during pregnancy? Yes, when sourced from an authentic source. At Goddess Nutrition, our Essential Omegas, is the best omega-3 supplement for women, especially pregnant women, which is purified, has an optimal level of DHA, and can yield potential benefits when consumed during pregnancy. Visit us to shop the best omega-3 for women in UK!
FAQs
1. Are all fish oils safe enough to be consumed during pregnancy?
Though fish oil supplements are generally safe during pregnancy, it is always better to consult with your physician before incorporating any supplement in your diet.
2. Can I take fish oils on an empty stomach?
No, you shouldn’t take it on an empty stomach as it might cause nausea. If you are wondering “what time is best to take fish oil?” the answer is with meals. This reduces the fishy aftertaste and burping.
3. Can I take both prenatal vitamins and fish oil?
Absolutely! Many prenatal vitamins available in the market lack sufficient levels of DHA. Subsequently, pregnant women consume fish oil. However, it is recommended to keep a tab on your daily omega-3 fatty acid intake from both sources.
4. Can I consume fish oil after eating fish?
Yes, you can. However, it’s important to monitor your body’s response post-consumption. Moreover, if you are used to consuming oily fish twice a week or more, then you should consult your doctor before taking fish oil supplements.
5. What happens if I consume fish oil in excess?
It might increase the risk of bleeding. Thus, it is recommended to seek the exact intake quantity from your healthcare provider beforehand.