Preeclampsia is a serious pregnancy complication that affects 5-8% of pregnancies worldwide. It occurs when a woman develops high blood pressure and proteinuria (the presence of protein in urine) after the 20th week of pregnancy.

If left untreated, preeclampsia can lead to serious complications like seizures, stroke, organ failure, and even death for both the mother and baby. The exact cause of preeclampsia is still unknown, but researchers have identified one ingredient that can reduce the risk of developing this condition: omega-3 fatty acids.

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are a type of polyunsaturated fat that play important roles in many aspects of health, particularly brain function, heart health, and inflammation.

The three most important types of omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

EPA and DHA are found mainly in fatty fish like salmon, mackerel, sardines, and tuna, as well as in fish oil supplements. ALA, on the other hand, is found in plant-based sources like flaxseed, chia seeds, walnuts, and vegetable oils.

Why Omega-3 Fatty Acids are Important for Pregnancy

Omega-3 fatty acids are crucial for the development of the brain and eyes of the fetus.

During pregnancy, the mother’s demand for omega-3 fatty acids increases to support the growth and development of the fetus, especially during the third trimester when the brain is rapidly developing.

Moreover, omega-3 fatty acids have been shown to have beneficial effects on maternal and fetal health. Studies have found that omega-3 fatty acids may reduce the risk of preterm birth, low birth weight, and gestational diabetes.

They may also improve cognitive and behavioral outcomes in children.

Omega-3 Fatty Acids Reduce the Risk of Preeclampsia

A number of studies have examined the association between omega-3 fatty acids and the risk of preeclampsia, and the results have been promising.

A meta-analysis of six randomized controlled trials found that supplementing with omega-3 fatty acids during pregnancy reduced the risk of preeclampsia by 58%. Another meta-analysis of 13 studies found that higher omega-3 fatty acid intake was associated with a 14% lower risk of preeclampsia.

The possible mechanisms behind this protective effect of omega-3 fatty acids on preeclampsia are still being investigated. One theory is that omega-3 fatty acids reduce inflammation in the body, which may play a role in the development of preeclampsia.

Omega-3 fatty acids have been shown to lower levels of inflammatory markers like C-reactive protein and interleukin-6 in pregnant women.

How to Increase Your Omega-3 Fatty Acid Intake During Pregnancy

If you’re pregnant, it’s important to get enough omega-3 fatty acids to support the growth and development of your fetus and reduce your risk of preeclampsia.

The American Pregnancy Association recommends that pregnant women consume at least 200-300 mg of DHA per day. The World Health Organization recommends a minimum of 500 mg of combined EPA and DHA per day for pregnant and lactating women.

To increase your omega-3 fatty acid intake during pregnancy, try incorporating more fatty fish into your diet. Aim to eat at least two servings of fatty fish per week.

If you don’t like fish or don’t eat seafood, consider taking a fish oil supplement that provides at least 300 mg of DHA per day.

You can also add more plant-based sources of ALA to your diet. Try sprinkling flaxseed or chia seeds on your oatmeal or yogurt, or using canola, soybean, or flaxseed oil in your cooking.

Precautions When Consuming Omega-3 Fatty Acids During Pregnancy

While omega-3 fatty acids are generally safe and beneficial for pregnant women, there are a few precautions to keep in mind:.

Choose low-mercury fish: Some types of fish, like shark, swordfish, king mackerel, and tilefish, can contain high levels of mercury, which can be harmful to the fetus. Stick to low-mercury fish like salmon, shrimp, canned light tuna, and catfish.
Choose a high-quality fish oil supplement: If you choose to take a fish oil supplement, make sure it’s high-quality and has been third-party tested for contaminants like heavy metals and PCBs.
Don’t overdo it: While omega-3 fatty acids are important, it’s also important not to overdo it. Taking too much fish oil can lead to nausea, abdominal pain, diarrhea, and a fishy aftertaste. Stick to the recommended dosage on the label or as recommended by your healthcare provider.

The Bottom Line

Preeclampsia is a serious pregnancy complication that can have serious consequences for both the mother and baby.

While the exact cause of preeclampsia is unknown, research has identified one ingredient that can reduce the risk of developing this condition: omega-3 fatty acids. Pregnant women should aim to consume at least 200-300 mg of DHA per day or 500 mg of combined EPA and DHA per day to support fetal growth and development and reduce their risk of preeclampsia.

Fish and plant-based sources like fatty fish, flaxseed, and chia seeds are good sources of omega-3 fatty acids.