Australian mothers are recommended to eat more fish rich in omega-3 fatty acids because of their numerous health benefits for both mum and baby.
varieties of fish are good sources of omega-3 fatty acids, a form of
polyunsaturated fats that have numerous health benefits for Australian mums.
These kinds of fats are not naturally produced in the human body, which is why
mothers are advised to supplement their diet by eating fish from healthy
sources such as salmon, sardines, anchovies, herring, and tuna.
enriched egg-shaped supplements are also a good source of these essential fatty
mothers are recommended to eat more fish rich in omega-3 fatty acids because of
their numerous health benefits for both mum and baby.
Omega-3 fatty acids are
effective in reducing inflammation, ADHD, decreases the risk for Alzheimer’s
disease, dementia, and also helps to support cardiovascular health.
shouldn’t be eating all kinds of fish if you want to obtain the benefits of
omega-3 fatty acids.
There are some species of fish that, when eaten, are
actually more dangerous. Fish liver, cod liver, shark, king mackerel, swordfish,
and shark are examples of fish that shouldn’t be consumed. They contain high levels
of mercury which are toxic for your nervous system, as well as that of your
Fish Oil Supplements
Fish oil is an
excellent, safe source of omega-3 fatty acids, and has become the supplement of
choice for many Australian mums.
Integrating fish oil capsules into your diet
is a wonderful way of getting all the health benefits of eating fish rich in
omega-3 fatty acids.
Keep in mind
that there are 2 kinds of fish oil supplements in the market: there are
varieties that are manufactured from healthy fish, also referred to as omega-3
supplements, and are completely safe to consume during your pregnancy.
But avoid fish
oil supplements that are made from harmful fish sources, such as those
mentioned earlier including cod liver oil. These are not safe to take during
pregnancy due to possible poisoning from its mercury content. They also contain
high levels of the retinol version of Vitamin A.
This kind of vitamin shouldn’t
be taken by pregnant women because it increases the risk of birth defects.
Advantages of Fish Oil For Pregnancy
are now taking more fish oil supplements for the myriad of health benefits they
#1 Increased cognitive performance
Fish oil supplements are beneficial in improving your baby’s eye’s
Children whose mums take fish oil supplements during pregnancy also
tend to have better hand-eye coordination, scored better on aptitude tests, and
had better cognitive skills.
#2 Nutrition for the mum and baby
fish oil is a rich source of many nutrients and vitamins including Vitamins A
and D, and omega-3 fatty acids
Feeding these to your baby by taking supplements
will ensure optimum development of your child.
#3 Baby's Improved mood
regularly consume fish oil supplements contribute to a more stable mood for
Taking fish oil throughout pregnancy and during breastfeeding will
ensure that your little one has reduced tantrums and will be happier and
#4 Newborn will have Strengthened immunity
Omega-3 fatty acids found in fish oil are a powerful anti-inflammatory agent.
The other vitamins and minerals found in the oil will also strengthen your
child’s immunity against diseases such as the common cold, cough, and flu.
#5 Safer pregnancy and labour
You can also benefit from taking fish oil benefits because omega-3
fatty acids will reduce your risk for premature birth, preeclampsia (a
condition wherein pregnant women suffer from high blood pressure), and lead to
an increase in birth weight which makes labour more difficult for mother and
On the other
hand, the risk for not getting enough fish oil during pregnancy can lead to
bubs who score lower on cognitive tests and suboptimum performance with
communication skills, fine motor skills, prosocial behavior, and social
How Much Fish Oil Should Pregnant Mums Take?
are usually advised to supplement their diet by consuming fish oil supplements,
provided that it’s in the right dose.
For pregnant and lactating women, the
ideal dosage is just 300mg each day.
If you are
already eating healthy sources of fish fat such as what we mentioned earlier,
there’s no need to take fish oil supplements.
A general dose of 2 up to 3
servings of fish oil each week are safe for pregnancy and can provide you with
all the health benefits of this wonderful fat without having to take the
supplements as well.
Be careful not to consume too much fish oil since it may
cause problems with blood clotting. The recommended dosage for fish oil during
pregnancy is 110mg/day for women 14-18 years old, while it’s 115mg/day for
women 19-50 years of age.
Fish Oil During Breastfeeding
Once you have
given birth, your bub can also benefit from your fish oil intake because he/she
will receive the omega-3 fatty acids through your breast milk.
continuing your intake of fish oil supplements is also recommended since each
pregnancy further depletes your body of omega-3 fatty acids because you pass it
on to your baby through breastfeeding.
intake of fish oil during lactation is 140mg/day for women 14-18 years old,
while it’s 145mg/day for women 19-50 years old.
If you aren’t
getting enough fish in your diet, your doctor may recommend to take some fish
It’s important to keep in mind to consume only the best
quality fish oil, since eating fresh fish may contain certain environmental
toxins such as mercury, which are eliminated during the processing of fish oil
since quality raw materials are used along with a refining process.
are advised to remove fat and skin from healthy fish sources before cooking;
and to opt for steaming, baking, and broiling fish to further reduce pollutant
to listen to your health care provider or what your physician recommends when
it comes to taking fish oil supplements.
If it’s your first time to take it
during pregnancy, watch out for any possible side effects because some mothers
experience an allergy to fish oil. There are other side effects that may also develop,
such as heart arrhythmia, chills, fever, chest pain, and flu-like symptoms. If
you experience any of these, contact your doctor right away.
Just like any
other kind of supplement, it’s possible that fish oil may interact with other
medications you are taking. Let your doctor know if you are taking drugs before
you start with fish oil supplements, especially if these are estrogens, blood
thinners, beta-blockers, or diuretics.
There are many
brands of fish oil in the market, and it’s important to choose wisely. A
reputable manufacturer can provide you with documentation of lab results that
can prove its purity levels, showing you that it’s completely safe to take
Look out for the
characteristics of fish oil before you start to take it regularly. If the fish
oil has a fish smell, this means that it may have degraded over time and became
rancid. Good quality fish oil supplements shouldn’t smell fishy.
fish oil shouldn’t taste fishy either. Poorly manufactured fish oil supplements
have an artificial flavor identified by a strong odour, since fillers may have
been used to get rid of the smell of rancid oil.
Welcome to Babyinfo – the ultimate pregnancy and newborn information guide. We are here to help you find all the pregnancy and baby info you need to make the most beautiful experience of your life even better.
Our team is comprised of an amazing mix of experienced mothers, recently pregnant women, and editors with tremendous medical knowledge in the fields of gynaecology and childbirth.
Think of us as your friendly advisors, here to give you honest, easy to understand and authentic information. We are here to be your support at this crucial time in your life, when you need it the most.
Note: This website is in no way meant to replace doctors, hospitals, or other healthcare providers that may be utilized by current mothers or mothers-to-be. All mothers are advised to see a doctor for medical advice and the appropriate care before, during, and after pregnancy.