“How much Omega-3 do pregnant women need every day?” depends on each stage of fetal development. Pregnant women should not rely too much on dietary supplements but should choose foods rich in omega 3 fatty acids in their daily meals.
1. Can pregnant women take omega 3?
Omega 3 in the DHA group has many important roles for the body, at the same time this substance is also present in most cells in the body, especially in the composition of nerve cells and visual cells. Therefore, when preparing to get pregnant, pregnant women should supplement this substance in their daily diet to help the fetus develop well.
During the process of developing and perfecting the body of the fetus in the mother's womb, the fetus needs to use the source of omega 3 acid transmitted from the mother's body and use these compounds every day from the first week of pregnancy until the end of 9 months and 10 days. Therefore, pregnant women who are not provided with enough omega 3 acid throughout pregnancy can cause the child to be deficient in this compound and affect the development and health of the child. Many studies have shown that when the fetus lacks omega 3 acid, the child is born at risk of slow growth, slow thinking development, lower IQ than peers, poor learning, poor eyesight... This condition can even be more serious with symptoms related to the central nervous system.
2. How much omega 3 do pregnant women need each day?
“How much omega 3 do pregnant women need each day” and “in which month should pregnant women take omega 3” are things that pregnant women need to be concerned about. Accordingly, pregnant women need to supplement omega 3 acid throughout their pregnancy and the content of this fatty acid will increase based on the development of the fetus while still in the womb.
The time when pregnant women should supplement omega 3 is from the 12th week of pregnancy, because this is the stage when the fetus begins to form and develop strongly, supplementing enough omega 3 acid from this period will help the child to be fully formed and develop thinking. However, according to the opinion of obstetricians, pregnant women are still encouraged to supplement omega 3 acid earlier, possibly from before pregnancy and when planning to get pregnant to help improve the health and immune system of pregnant women, preventing pathogens.
The stages of omega 3 acid supplementation for pregnant women throughout pregnancy are as follows:
- First 3 months: Pregnant women need to supplement adequate and balanced nutrients including omega 3 acid, calcium, iron, vitamins and minerals... The amount of omega 3 acid needed to supplement during this period is about 100 to 120 mg per day. In case the pregnant woman has severe morning sickness, the doctor may prescribe additional tablets containing omega 3 acid.
- In the middle 3 months of pregnancy: At this time, the fetus's vision is in a very rapid development stage. The fetus can now open its eyes and sense light even though it is still in the mother's womb. This period requires a lot of omega 3 acid supplementation, so pregnant women need to be fully provided with 200mg of omega 3 acid per day. A normal diet will hardly be able to meet this need, so pregnant women need to use omega 3 supplements as directed by their doctor.
- In the last 3 months of pregnancy: Pregnant women need to maintain a supplement of about 200 mg of omega 3 acid to ensure adequate nutrition for the best development and completion of the baby's brain.
Notes that pregnant women need to pay attention to and implement when supplementing omega 3 acid during pregnancy:
- Mothers should not rely too much on supplementing omega 3 acid from prepared products. Pregnant women can follow a reasonable and safe diet along with choosing foods rich in omega 3 to provide enough needs for mother and fetus. Moreover, pregnant women using omega 3 acid from food can be safe and ensure the best health to care for and nourish children.
- To ensure safety, when using preparations supplemented with omega 3 acid during pregnancy, pregnant women need to contact an obstetrician and receive advice on the use of this nutrient.
3. Supplementing omega 3 acid for pregnant women from natural foods
The human body cannot provide enough omega 3 fatty acids, so increasing the use of foods rich in omega 3 acids can be considered and chosen.
Some foods with a fairly rich omega 3 acid content include:
- Sea fish that often live in the ocean such as salmon, mackerel, tuna, sardines ... are all in the group of foods of animal origin that provide omega 3 fatty acids to help children's intellectual development.
- Chicken egg yolks are known as a rich source of omega 3 fatty acids. However, when using fully cooked chicken egg yolks, they can be effective. In addition, eggs should not be used in the form of soft-boiled, whipped ... which can cause bacterial infections and symptoms of abdominal pain ...
- Cereals including nuts such as almonds, walnuts, cashews, peanuts ... that are pre-processed can be a useful snack for pregnant women because of the abundant omega 3 acid content. However, when using these nuts, you should also monitor for signs of food allergy symptoms.
- Dark green vegetables such as broccoli, kale, watercress... have a fairly perfect omega 3 fatty acid content to provide for pregnant women. Moreover, it also helps increase daily fiber supplements for pregnant women.
In addition to food sources, pregnant women can supplement omega 3 acid content from functional foods or multivitamins specifically for pregnant women. However, before using any product, pregnant women should also talk to their doctor to ensure safety for mother and baby.
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