What are essential fatty acids?
Essential fatty acids are unsaturated fatty acids with two or more double bonds in their molecular structure. Also known as long-chain polyunsaturated fatty acids (LCPUFA), they are vital for maintaining optimal health but cannot be synthesized by the human body. Therefore, they must be obtained through diet. These fatty acids remain in liquid form even in cold water.
Omega-3 and Omega-6 – two vital groups
There are two primary types of essential fatty acids:
- Omega-6 (linoleic acid)
- Omega-3 (alpha-linolenic acid)
For optimal human metabolism, the recommended ratio between omega-3 and omega-6 is 1:3. Both are necessary for hormone regulation, immune function, and cell metabolism. They play a particularly important role in maintaining the structure and function of cell membranes.
While both types influence inflammatory processes in the body, omega-3 fatty acids generally help reduce inflammation, whereas omega-6 fatty acids tend to promote it. Some theories suggest that modern dietary changes—shifting the ratio to as much as 1:10—may contribute to the rising incidence of cardiovascular and immune-related diseases.
Omega-3 fatty acids in pregnancy and infant development
Why the final trimester matters
The final trimester of pregnancy marks the most rapid period of brain development. During this time, omega-3 polyunsaturated fatty acids are critical in the diet of both the mother and the fetus. However, pregnant women should avoid long-living predatory fish due to high mercury concentrations. Instead, smaller oily fish like sardines are excellent sources of omega-3 fatty acids.
Inside the body, omega-3s are converted into:
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
DHA makes up over 50% of brain matter and 65% of the retina in the eye, playing a crucial role in cognitive and visual development.
Safe Omega-3 sources
Pregnant women and breastfeeding mothers are encouraged to consume DHA-rich foods such as:
- Olive oil
- Almonds
- Linseed oil
- Hempseed oil
Supplementation with omega-3 (capsules or oils) is particularly recommended in the final trimester and during breastfeeding. Research has shown that omega-3 supplementation during pregnancy can significantly reduce the risk of premature birth.
The role of DHA in human milk
Human milk contains about 30 times more DHA than the milk of other mammals. This reflects its critical role in early development. DHA is now routinely added to infant formulas. Mothers can boost the DHA content of their milk through their own diet and supplementation, helping both their babies and themselves.
During the third trimester, the placenta draws heavily from the mother’s DHA reserves, which can leave the mother depleted after birth. It may take up to six months postpartum to replenish these levels. Feelings of fatigue or postnatal depression may be linked, at least in part, to DHA deficiency—another reason to maintain omega-3 intake after childbirth.
Final recommendations
- Ensure a balanced intake of omega-3 and omega-6 fatty acids, aiming for a 1:3 ratio.
- Choose safe, DHA-rich food sources and consider supplementation, especially during late pregnancy and lactation.
- Avoid large predatory fish to reduce mercury exposure.
- Recognize the crucial role of DHA in the baby’s brain and visual development.
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