Why Omega-3s Are a Must-Have for Every Trimester of Pregnancy
Omega-3 fatty acids are essential fats that play a crucial role in our health and well-being and must be obtained through diet or supplementation. Omega-3’s have strong anti-inflammatory properties and play a significant role in brain and eye health.
But did you know, they also play a major role in both preconception and each stage of pregnancy?
Let’s dive into how this powerful nutrient is essential for supporting you and your baby’s growth and development.
Preconception: Getting Ready for Baby
Before pregnancy, omega-3s can play a major role in optimising fertility and preparing your body for a healthy pregnancy. Here’s how:
Boost egg quality: Omega-3s enhance the health and quality of your eggs, giving you a better chance for successful conception.
Reduce the risk of ADHD and autism: Studies suggest that adequate omega-3 supplementation can lower the risk of ADHD and autism in children.
Reduce the risk of eczema: Supplementing omega-3s preconceptionally has been associated with a reduced likelihood of eczema in children, highlighting its anti-inflammatory effects.
Supporting neurodevelopment: Even before pregnancy, omega-3 supplementation can help lay the foundation for your baby’s brain and nervous system development.
First Trimester: Building the Foundation
The first trimester is a delicate time when the body undergoes significant changes to support the growing embryo. Adequate omega 3 intake during this time can:
Reduce the risk of miscarriage: Omega 3’s lower inflammation in your body, and improve blood flow to the uterine artery, helping to support a stable and healthy pregnancy.
Decrease placental inflammation: Omega-3s reduce inflammation in the placenta, creating a healthier environment for your baby.
Preventing preterm birth: By supporting placental health, omega-3s also contribute to reducing the risk of preterm birth.
Your nutrition during this stage sets the tone for a healthy pregnancy. If you’re unsure about your omega-3 intake, now is the perfect time to check in with a nutritionist for personalised advice.
Second Trimester: Supporting Growth and Development
In the second trimester, your baby’s organs and systems are growing rapidly. Omega-3s become even more important in this trimester.
Brain and eye development: DHA, a type of omega-3, is needed in this stage for forming the baby’s brain and vision.
Reducing inflammation: Omega-3s continue to keep inflammation at bay, supporting both your health and your baby’s growth.
Remember, every pregnancy is different. A nutritionist can help you fine-tune your diet and supplements to make sure you and your baby are getting what you need.
Third Trimester: Preparing for Labour
As you near the end of your pregnancy, omega-3s are more important than ever. Here’s why:
Brain and eye maturation: Omega-3s help your baby’s brain and eyes fully develop.
Central Nervous System development: Adequate intake of omega-3s during this time is associated with improved attention span, motor skills, cognitivite abilities and a higher IQ in the baby.
Preventing preterm birth: Maintaining adequate omega-3 levels during the third trimester continues to reduce the risk of preterm labour.
Important note: Omega-3 supplements should be discontinued by 39 weeks or before labour starts. Their blood-thinning properties may increase bleeding risk and prolong gestation if continued too close to delivery.
This is another reason we recommend personalised nutrition support throughout pregnancy.
Fourth Trimester (Postpartum): Healing and Replenishing
The postpartum period, also known as the fourth trimester, is a time of recovery and bonding. Omega 3 supplementation should be re-introduced during this time to:
Support postpartum blues & reduce the risk of postnatal depression: Omega-3s improve brain function, mental health and support hormone balance, therefore may reduce the risk of postnatal depression and support postpartum blues.
Nourish your baby: If you’re breastfeeding, your milk’s omega-3 content depends on what you eat. Supplementing ensures your baby gets enough for their ongoing brain and eye development.
Support your recovery: Omega-3s help manage inflammation and promote hormonal balance, making postpartum recovery smoother.
Okay so how do I get adequate omega 3’s?
You can get omega-3s from a variety of sources:
Fatty Fish: Salmon, sardines, and mackerel are excellent sources.
Plant-Based Options: Flaxseeds, chia seeds, and walnuts are great for those who don’t eat fish.
Supplements: Not a fan of fish? You can get your intake from a supplement! But remember, not all omega-3 supplements are created equal, so it’s important to choose a high-quality option tailored to your needs.
Omega-3s are essential, but the right amount and type can vary from person to person. Working with a nutritionist ensures you’re meeting your unique needs at every stage of pregnancy and beyond.
Whether you’re trying to conceive, already pregnant, or navigating postpartum recovery, a tailored plan can help you and your baby thrive.
Ready to take the next step? Book a consultation today and let’s create a personalised nutrition strategy just for you!
