Omega-3 benefits have proven to have a significant effect on your overall health, including the health and development of your baby! These fatty acids play a vital role in the growth and development of your baby’s brain, nervous, and visual systems. Since the human body cannot naturally make these nutrients we must make sure we consume them from other sources.

What are Omega-3s?

You can find Omega-3s in fatty fish products, nuts and seeds. These fatty acids are considered essential fats since the human body can’t produce them on its own. Babies generate these acids much more slowly than adults so it is important that they get these nutrients through the mom’s milk. That’s why it is essential that every mom consumes the proper amount of Omega-3s to make sure that the baby has the necessary nutrients to mature properly.

What are the Types of Omega-3’s?

  • ALA (alpha-linolenic acid)

    Consumed from plant resources such as chia seeds and flax seeds. This is the most basic form of Omega-3 fatty acids.

  • EPA (eicosapentaenoic acid)

    Consumed from oily fish sources. Supports the heart, immune system, and inflammatory response.

  • DHA (docosahexaenoic acid)

    Derived from consuming oily fish types and also some micro algae supports the brain, eyes, and central nervous system, which is why it is uniquely important for pregnant and lactating women.

  • For more info on the different types Omega-3s click here!

    What are the Benefits of Omega-3s during Pregnancy?

    • Helps to prevent premature births
    • Increases birth weight
    • Helps with preventing postpartum depression
    • Other Benefits include:

      • Forming baby’s cardiac and respiratory systems
      • Helps to increase the child ability to learning early stages
      • Increase child’s attention span
      • Helps ease the effects of Rheumatoid arthritis
      • Decreases in Obesity
      • Prevents migraines
      • Aides with diabetes
      • Helps decrease depression
      • Great for cardiovascular health

      Omega-3s and Breastfeeding

      While breastfeeding, Omega-3s are used to develop milk for your baby. The baby is transferred the nutrients they need to develop through the milk! Since these essential fats are not able to be produced by the human body mothers are required to consume an even higher amount of Omega-3s so that they are able to produce milk and still sustain the proper amount of these fatty acids.

      Sources of Omega-3s in Food

      Safe Fish include

      • Crab
      • Shrimp
      • Catfish
      • Light Tuna

      Vegan Options

    • Flax Seeds
    • Chia Seeds
    • Hummus
    • Cauliflower
    • Cabbages
    • Brussel Sprouts

    Un-Safe Fish

    • Raw fish
    • Sword Fish
    • Shark
    • Refrigerated Seafood

    Knowing the basics and adding a little research can go a long way! Learning everything you can so that your baby is healthy establish a bright future. Omega-3s are an essential fatty acid easily found in seafood, nuts, seeds, and some vegetables. Maintaining a healthy diet is a small step but a giant leap in the right direction for your baby’s development!


    The provided information should not be used as a substitute for medical care or consultation.


    Doug Stamper

    About the Author

    I am 26 years old and am originally from Rutherford County NC. I have an educational background in Business Administration, Cosmetology, and as a Veterinary Technician. I currently live in Hendersonville, NC and spend most of my time gardening and taking care of my 3 dogs and my parrot.

    Learn more about Doug!