What are the recommendations for essential fatty acids during pregnancy?

Pregnancy requires precise essential fatty acids to support fetal development. DHA represents 50% of fetal brain phospholipids in the third trimester. A daily intake of 250mg of DHA supports optimal neurodevelopment. A combination of marine sources of DHA and plant sources of ALA can be taken while avoiding high mercury fish.

Avoiding mercury remains critical while increasing fish intake. Opt for smaller fatty fish, such as sardines, which are lower in toxin accumulation. I instruct my patients to eat 12 ounces per week, split between 2-3 meals. Always accompany with coriander or garlic in order to realize better mercury excretion.

Algal DHA supplements should be taken by vegans in pregnancy because the conversion is not good enough from plants. Take 300mg per day from the first trimester. For ALA, they can be combined with ground flaxseeds. Blood tests show that the DHA from the cord blood is similar to that of those who eat fish.

Third trimester requires peak DHA delivery. The fetal brain receives 250mg of DHA per day during this period. Ensure that you increase your intake to 300mg by taking supplements or consuming more servings of fish. Continue this after giving birth to enrich the breast milk. I have noticed cognitive scores of infants and their relationship with maternal DHA levels.

Carefully balance your intake of omega-6 fatty acids. They are necessary in moderate amounts; however, excess intake promotes inflammation. Use extra virgin olive oil rather than corn oil. Use pumpkin seeds as a snack, not processed crackers. Look for skin changes or swelling, which may indicate an imbalance that needs correction.

Read the full article: Essential Fatty Acids: Complete Overview