Omega 3 and Breastfeeding

Omega-3 and Breastfeeding

A pure, high quality omega-3 fish oil should be included in a woman's supplement regimen before and during pregnancy, as well as during breastfeeding. Both EPA and DHA are important, but DHA is particularly important throughout pregnancy and during the early stages of an infant's life.

The WHO, World Health Organization, praises breastfeeding infants all the way up until they are two years old. Breastfeeding is crucial for the health of the baby as well as building the bond between baby and mother. The nutrients inside breast milk do wonders for the baby’s immune system and brain. This is why it’s important for mothers to take Omega-3 vitamins during pregnancy and after.

What Is Omega-3's Role In The Baby’s Brain Development?

It is a known fact that over sixty percent of the brain consists of fat. The fatty material is made up of DHA, which is a long strand of Omega-3 fatty acids. Besides making the structure of the brain, Omega-3 is located in the membranes of neurons as well as the protective layers the cover them. It has been scientifically proven that the more Omega-3 that you have inside your brain, the better the neurons can communicate. Not having enough can result in poor brain function and problems like, ADHD or autism. The problem with not breastfeeding and using baby formula instead is that formula doesn’t contain DHA, and if does, it’s a very minute amount.

What Is The Best Source For Omega-3 Fatty Acids?

The number one source of Omega-3 fatty acids as well as other important nutrients for the baby is mother's milk. However, during the breastfeeding process, the mother's own storage of Omega-3 tends to diminish. With women that have (and breastfeed) more than one child it’s clear that the Omega-3 dwindles down, which is why the younger siblings oftentimes discover problems with behavior. This is also why the woman may even go through post-natal depression due to the lack of Omega-3

How Much Is A Good Dose Of Omega-3?

Now the question is, how much is a good dose of Omega-3? According to the International Society for the Study of Fatty Acids, as well as, the NIH (National Institute of Health) the proper dose for breastfeeding moms should be 300mg of DHA per day. You can take a fish oil supplement from the local drug store or you could eat a few filets of fish. Salmon and sardines are great resources for Omega-3 fatty acids. Keep in mind that while breastfeeding you will want to stay away from trans fats, which are common in vegetable oil and hydrogenated oils.

All-in-all, Omega-3 is a vital nutrient that ensures the best brain development for the infant as well as the mental state of the mother. 300mg is plenty to help both, so make sure that you take at least that much, and stay away from the junk food.

DHA supplements for breastfeeding mothers

At present, there is a major marketing effort aimed at getting pregnant and breastfeeding women to take DHA supplements (the same supplements that are being marketed in the newer baby formulas).

Here’s a quick rundown on what DHA is: 

Mammals do not manufacture their own polyunsaturated fatty acids.
Two of the polyunsaturated fatty acids, Omega-6 (linoleic acid is the primary source) and Omega-3 (alpha-linolenic acid is the primary source), are considered to be essential fatty acids (EFAs) and have numerous health benefits. 

Deficiencies of either of these essential fatty acids are extremely rare in the United States and Canada. 
We convert these essential fatty acids in our bodies to other needed fatty acids, which we can also get from food sources. 
Gamma-linolenic acid (GLA) and arachidonic acid (ARA) are made from linoleic acid; and alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are made from alpha-linolenic acid.

Babies, however, generate the fatty acids such as ARA and DHA more slowly than adults and thus need to get some via diet (i.e., breast milk). 
In addition, there is evidence that adults eating a typical American diet do not get a large enough percentage of the Omega-3 fatty acids.

There is no evidence whatsoever that breast milk is deficient in DHA, and there is no evidence that DHA supplements taken by a nursing mother will improve the long term outcome or IQ of her baby. 

Nursing (Lactating) mothers who get more DHA do have higher levels of DHA in their milk, but it is not known whether these higher levels are beneficial or what the optimal levels might be. 

Vegetarians, particularly vegans, tend to have lower levels of DHA in breast milk.

Dr. Thomas Hale recommends that normal breastfeeding women should not be supplemented with polyunsaturated fatty acids (PUFAs). 
He indicates that while it is true that populations who ingest large quantities of fish and therefore polyunsaturated fatty acids do not have cardiovascular disease, he has indication that their rate of stroke is much higher, and so recommends that “supplements” not be used.
Nursing and pregnant women are certainly encouraged to eat natural sources of DHA and alpha linolenic acid. 

Good sources include:

• cold water/oily fish and fish oils (e.g., salmon, mackerel, herring, tuna, sardines, anchovies); fresh fish is better, as freezing destroys some of the EFA; avoid consumption of fish that may be high in mercury
• green leaves of plants, including phytoplankton and algae
• some seeds and nuts (flax seeds, walnuts, canola, linseeds, pumpkin seeds)
• some legumes (soy beans, Great Northern beans, kidney beans, navy beans)