The Role of DHA and EPA for You and Your Baby
As an expectant mom, you always want the best for your baby. Preparation is an ongoing process — from pre-conception to pregnancy to birth. With an overwhelming amount of information, especially concerning diet, nutrition, and overall well-being, it can be challenging to know where to begin. During your numerous prenatal checkups, you’ve likely heard about DHA and EPA, important micronutrients essential for ensuring both you and your baby are doing well.
No worries, we’re here to help you understand them better as we break down DHA and EPA for you.
What is DHA and EPA?
Omega-3 fatty acids are known for being good for your heart. Besides that, they also provide calories to your body, giving you the energy needed for vital functions in your heart, blood vessels, lungs, immune system, and endocrine system1.
Two of these omega-3 fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). While your body can produce DHA and EPA, it only does so in small amounts. These fatty acids are typically found in fish, but due to concerns about mercury and other contaminants affecting fetal development, some moms consume only small amounts of fish, which may cause them to not get enough of these essential nutrients2.
What can they do for pregnant moms like you?
Both DHA and EPA support the heart, immune system, and inflammatory response, making them crucial for pregnant women3.
One significant advantage of taking DHA is its role in reducing the risk of preterm birth. Due to its anti-inflammatory properties, DHA can address early inflammatory immune responses4. While these immune responses are beneficial during labor, they are not desirable before reaching full term.
Omega-3 fatty acids also play a role in preventing perinatal depression, including prenatal and postpartum depression5. Since omega-3 fatty acids are transferred from your body to your baby, your own levels can become depleted. This can potentially lead to an elevation in proinflammatory cytokine production – which is often high in depressed patients. Additionally, you may be reluctant to take antidepressants due to potential side effects. This makes it even more crucial to increase your intake of omega-3 fatty acids6.
What can they do for your baby’s development?
DHA is said to help prolong your baby’s stay in the womb7. During the second half of your pregnancy, your baby’s brain growth accelerates and continues up to the first few years after birth. It plays a role in retinal growth and development, normal brain development, prevention of cardiovascular diseases, resistance to inflammation, and inhibition of allergic reactions8.
Remember, caring for your baby doesn't stop after you give birth. Now that your baby is out of the womb, they still need to be taken care of, probably even more than before.
During the first six months outside the womb, your baby needs DHA to ensure their brains, eyes, and nervous systems continue to develop9.
What are the sources for DHA and EPA?
To optimize pregnancy outcomes for you and your baby, it is recommended that you consume at least 250 mg of DHA and EPA per day10. These omega-3 fatty acids are mainly found in seafood such as fatty fish like salmon, tuna, sardines, shellfish, and mackerel11. Additionally, with proper diet and exercise, along with MULTIVITAMINS + MINERALS + DHA + EPA (ELEVIT® PREGNANCY), you can be confident that both you and your baby are receiving the necessary omega-3 fatty acids.
In conclusion, DHA and EPA are highly beneficial for both pregnant women and their babies. These omega-3 fatty acids can help with perinatal depression and reduce the risk of preterm labor, while also supporting the development of your baby’s visual function and nervous system. Since your body has limitations in producing DHA and EPA on its own, it’s important to be mindful of your diet and consider supplementation to ensure you get adequate amounts of these essential nutrients.
If symptoms persist, consult your doctor.
ASC Reference No. B0199P090524E
1 National Institutes of Health Office of Dietary Supplements. (2022, July 18). Omega-3 Fatty Acids. National Institutes of Health. Retrieved July 18, 2024, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer
2 Coletta, J. M., Bell, S. J., & Roman, A. S. (2010, January 1). Omega-3 Fatty Acids and Pregnancy. PubMed Central (PMC). Retrieved July 18, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/
3 American Pregnancy Association. (2023, November 25). Omega-3 Fish Oil and Pregnancy. Retrieved July 18, 2024, from https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/omega-3-fish-oil-and-pregnancy/
4 NICHD Press Office. (2022, January 21). Science Update: High-dose DHA influences immune responses during pregnancy, may reduce risk of preterm birth. National Institute of Child Health and Human Development. Retrieved July 18, 2024, from https://www.nichd.nih.gov/newsroom/news/012122-DHA
5 Weiser MJ, et. al. (2016). Docosahexaenoic Acid and Cognition throughout the Lifespan. Nutrients. 8(2):99.
6 Coletta, J. M., Bell, S. J., & Roman, A. S. (2010, January 1). Omega-3 Fatty Acids and Pregnancy. PubMed Central (PMC). Retrieved July 18, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/
7 National Institutes of Health Office of Dietary Supplements. (2022, July 18). Omega-3 Fatty Acids. National Institutes of Health. Retrieved July 18, 2024, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/#:~:text=The%20three%20main%20omega%2D3,in%20fish%20and%20other%20seafood
8 Weiser MJ, et. al. (2016). Docosahexaenoic Acid and Cognition throughout the Lifespan. Nutrients. 8(2):99.
9 Mount Sinai. (n.d.). Docosahexaenoic acid (DHA). Mount Sinai Health System. Retrieved July 18, 2024, from https://www.mountsinai.org/health-library/supplement/docosahexaenoic-acid-dha
10 Zhang Z, Fulgoni VL, Kris-Etherton PM, Mitmesser SH. Dietary intakes of EPA and DHA omega-3 fatty acids among US childbearing-age and pregnant women: an analysis of NHANES 2001-2014. Nutrients. 2018;10(4):416.
11 Professional, C. C. M. (2022, November 17). Omega-3 Fatty Acids. Cleveland Clinic. Retrieved July 18, 2024, from https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
