Pregnant and Breastfeeding Moms: Have You Taken Your DHA Today?

From November, 2007 Newsletter

Written by Carol Peterson, ICCE, CD(DONA)

Fat is essential to proper brain development in unborn babies, as well as the brain development of newborns and toddlers.  With the fat in American diets, you'd expect us all to be Harvard graduates.  Unfortunately, that Krispy Kreme doesn't have the fats we are talking about: Omega-6 and Omega-3 fatty acids.  While most of us get enough Omega-6, our Omega-3 intake is often well-below what it should be.  Blame it on our diets...  little or no seafood or coldwater fish, and when was the last time you sprinkled flax seed oil on your salad?  

If you are pregnant, or breastfeeding, it is important that you get enough Omega-3 in your diet to help your baby's brain development.  This is why DHA supplementation is important so that you, and your baby, get the needed Omega-3.   In addition to the time spent in the womb, there are two windows where the brain is very sensitive to nutrition: the first two years of life and at the other end of the spectrum- the elderly.

Research shows that children with low levels of DHA in their diets have reduced brain development and diminished visual acuity.  Some researches also believe that low levels of DHA may play a role in ADHD.  For many years, formula did not include DHA, and many researchers feel this is the reason that breastfed babies, in general, show increased intelligence.  Breastmilk has DHA in it naturally, but if mom's diet is lacking, her breastmilk may not have optimal levels of DHA. This does not mean that formula with DHA added is now superior to breastmilk!  It just means that our diets rarely include enough DHA from natural food sources.  

How much DHA is necessary?  According to Dr. Sears, well-known pediatrician and natural-parenting advocate, the nutritional recommendation for a pregnant or breastfeeding mom is one tablespoon of flaxseed oil a day and four ounces salmon or tuna, three times a week.  Many pregnant women are cautious about fish consumption due to fear of contamination with heavy metals, so DHA supplementation becomes necessary to provide babies with enough DHA for brain development, and Omega-3 provides important health benefits for adults as well.

When supplementing, Dr. Sears recommends a 200 mg Omega-3 supplement daily, such as fish oil or vegetarian source, in addition to your prenatal vitamin.  When taking a fish oil supplement, you should look for one that has been filtered to remove impurities.

For more information on brain development, as well information on DHA supplementation, please visit Dr. Sears website, www.askdrsears.com.  The reference link for this article can be found here.