Fish oils contain essential fatty acids, such as EPA and DHA, which are both needed in increased quantity during pregnancy and when breastfeeding. Essential Fatty Acids, or EFAs, are not produced in enough quantity by our bodies, so supplementation is necessary, either from fatty fish such as salmon or via food supplements. EFAs are contained in every cell of the body and are major components of the cell’s membrane.

The essential fatty acids omega-3 and omega-6 are needed in the body to a ratio of 1 to 3. Natural sources of omega-3s are salmon, herring, sardines, and anchovies. Additional fatty acids are found in the plants evening primrose and borage.

But the average American diet, with its over consumption of processed foods, transfats and vegetable oils, has created an imbalance more typical of a 1 to 15 ratio. Other causes of EFA dietary deficiencies are alcohol consumption, medications and aging. For this reason, many people take supplemental omega-3 fatty acids, either by capsules or as a liquid, such as cod liver oil.

Omega-3 fatty acids are vital for the health of the mother and infant. In utero, omega-3s help the development of the brain, eyes, nervous system and help build a strong immune system. Adding omega-3s to the diet helps prevent postpartum depression. A recent study showed that consumption of DHA during pregnancy reduced the rate of postpartum depression by half.

The two components of EFA necessary for health are EPA (eicosapentaenoic acid) and DHA (doxosahexaenoic acid), both found in fish oils. DHA is a long-chain fatty acid that helps build nerves and neurotransmitters. GLA (gamma-linolenic acid) is another EFA contained in plants, such as evening primrose and borage. GLA helps reduce premenstrual symptoms and also arthritis.

Infants and children who consume omega-3s have less risk of allergies and an increased aptitude for mental focus.  This was demonstrated by research on women who consumed cod liver oil while they were pregnant. At the age of four, these children displayed a higher IQ than their counterparts. Children with Attention Deficit Disorder (ADHD) have been shown to have lower levels of blood omega-3s. Supplementation has improved their behavior. EPA and DHA supplements have also been used to aid children with autism and Asperger’s syndrome. DHA from the mother’s blood is sent to the fetus in the last trimester at a time when the fetus is going through a growth spurt in its nervous system.

Concern about mercury in fish has caused many doctors, as well as the FDA and the Environmental Protection Agency, to suggest limiting fish intake during pregnancy. Because the need for the essential fatty acids is at its highest during pregnancy, and fish consumption can be at its lowest, supplemental omega-3s are suggested. Commercially prepared fish oil and EFA supplements will undergo stringent testing to ensure that the product is mercury-free. Make sure to look for products that have been independently tested and meet international pharmaceutical standards. Fresh fish oil has a mild taste and should not taste fish-like.

The recommended dose of DHA during pregnancy is 300 mg per day. This is equivalent to one teaspoon of cod liver oil. Supplementation is suggested for nine to twelve months after delivery, for optimum health. Be certain to consume adequate amounts of these important fatty acids during the critical time of fetal development to ensure health for both mother and child.