The importance of omega-3 fats during postpartum
Mothers-to-be spend months preparing for their little one’s arrival anything from painting the nursery to watching labor and delivery videos. During pregnancy it is understood that the nutritional demands of the Mother are dramatically increased to meet her baby’s needs. Increased calories, protein, fat, and micronutrients are essential for a healthy Mother and baby. After the baby is born, much of the time that was previously spent tending to herself, other children, or family is now focused on her new baby. Postpartum is one of the most nutritionally demanding times in a woman’s life, many argue even more demanding than pregnancy.
Pregnancy along with labor and delivery depletes the woman’s body of many vitamins and minerals including Omega-3 fatty acids. An omega-3 fatty acid deficiency is one of the risk factors of postpartum depression due inadequate intake and rapid reduction from pregnancy and breastfeeding. (1) EPA and DHA are both omega-3 fatty acids, found most abundantly in fish. EPA and DHA are both important in proper fetal brain and retina development.
Most women specifically that follow the Western diet are usually far below the Food and Drug Administrations (FDA) recommendation of 2-3 servings of fish per week. (2) Fish also provides vitamin D, choline, iodine, and zinc which is particularly important to those in postpartum. Many of the typically eaten foods in the United States are much higher in Omega-6 fats such as soybeans, corn, and vegetable oils or animals that are fed these foods. The recommended ratio between omega 6 to 3 is between 2:1 and 1:1. However in Western diets, this ratio has increased to be between 10:1 and 20:1. (3) One study suggested that eating more fish during pregnancy may reduce postpartum depression. (4) The study indicated that Mother’s that ate less seafood and had lower DHA concentrations in their breastmilk were more likely to have postpartum depression.
Fish that contain high amounts of omega-3s include salmon, halibut, pollock, and whitefish. By adding these fish in during pregnancy and continuing during postpartum can help with meeting EPA and DHA needs. Fish high in mercury that shouldn’t in pregnancy and breastfeeding are swordfish, king mackerel, shark, and marlin. Vegetarian sources of omega-3 fatty acids include walnuts, flaxseed, chia seeds, seaweed, hemp seeds, edamame, and algae. Some vegetarians choose to take algae supplements to meet their needs. Careful consideration into how much omega-3 fatty acids are taken in with a vegetarian is important much like other nutrient needs in order for the Mother to meet her omega-3 fatty acid needs.
Having healthy postpartum omega-3 levels are important for maternal mood, breastmilk nutrients, brain function, hormone balance, and overall postpartum recovery. Focus on whole foods first whenever possible in postpartum. Meal prepping prenatally can be helpful to make this possible or requesting certain foods if a meal train had been established for you. Supplementation may be necessary especially for individuals that follow plant based diets, always consult with your Doctor or Dietitian to learn what your body needs in postpartum.
