Bổ sung DHA cho bà bầu: Những điều bạn cần biết

To be healthy, we all need an adequate source of nutrients. In particular, the supplementation of DHA omega-3 is essential for health. During pregnancy and lactation, DHA omega-3 requirements are even higher. DHA omega-3 is an important component to form the brain, eyes and nervous system of the fetus. DHA helps avoid a number of complications during pregnancy. After birth, DHA omega-3 supports brain development and immune function. At the same time, it also supports mothers' postpartum mood. Read together and learn more about the need for additional DHA for pregnant women.

1. What is DHA?

DHA (docosahexaenoic acid) is an omega-3 fatty acid that is essential for brain development. It has also been linked to improved heart health, vision, and reduced inflammatory response.

DHA is produced naturally by the body in small amounts. But in order to achieve the full amount, it needs to be obtained through food sources. DHA is also available in pill form as a supplement (eg, fish oil pills). Long-chain omega-3 fatty acids are found in cell membranes throughout the body. They help transmit messages between nerves.

2. The role of DHA supplement for pregnant women and babies

The role of DHA in fetal development and preventing a number of pregnancy complications is as follows.

2.1. DHA is involved in the structure of healthy body components

Omega-3 DHA is a long-chain polyunsaturated fatty acid (PUFA). DHA is important for building flexible cell membranes. It helps respond and facilitate immune responses in the body.

During fetal development, DHA accumulates in tissues: brain, eyes, liver, fat and skeletal muscle. When the baby is born, DHA helps children have healthy eyesight, intelligence and immune system.

According to statistics, mothers with high levels of DHA during pregnancy have a lower rate of preterm birth (<34 weeks). Babies born to these mothers often have a higher birth weight and good cognitive development.

The benefits of DHA during pregnancy are not limited to the brain and eyeballs. DHA can also affect other body composition in a child and the risk of allergies.

2.2. DHA and childhood obesity

Almost every parent likes their kids to look chubby and adorable. But at some point, they run a risk of metabolic problems. Diseases such as diabetes, fatty liver can appear before they mature.

High levels of DHA during pregnancy and lactation are correlated with lower childhood fat rates. The BMI is lower and the child's muscle mass is also greater. However, results on the role of DHA in childhood obesity are unclear.

One study examined babies born to mothers who consumed 10 ml of cod liver oil (~ 800 mg DHA) per day during pregnancy and for three months postpartum lactation. By the age of seven, the children have a higher cognitive ability. But their BMI was not significantly different from those whose mothers did not take additional DHA.

Therefore, it is still too early to draw conclusions about the effects of DHA on BMI in children.

2.3. DHA and allergies

Supplementing with DHA during pregnancy can reduce the risk of immune problems in children.

Currently, the role of DHA in improving the risk of obesity and allergies is still being studied. There are promising results about DHA supplementation that may help mitigate these risks.
2.4. DHA in the last trimester of pregnancy

The growing fetus accumulates DHA throughout the pregnancy, especially during the third trimester.

On average from 35 to 40 weeks, the fetus gained 45% more weight over the same period. DHA accumulates up to 840%. Between 35 and 40 weeks, DHA is estimated to accumulate: 450% in skeletal muscle, 570% in the brain, 680% in the liver, 840% in adipose tissue.

When the fetus increases the absorption of DHA, at the same time DHA is lost from the mother. If mothers already have low DHA, the increased demand in these last months puts the baby at risk of DHA deficiency. This can cause serious consequences.

Low maternal DHA at birth has been linked with an increased risk of postpartum mood disorders. This is especially dangerous for nursing mothers. Because a DHA deficiency leads to a decrease in DHA in milk. Mothers who consume a lot of DHA in just the last few weeks of pregnancy will give birth to babies with significantly higher DHA levels. This means it's never too late to increase your DHA intake.

2.5. DHA and premature babies

The third trimester of pregnancy for fetal DHA accumulation is very important. Many mothers wonder what is like with premature babies? Premature babies must miss the DHA increase in the last months. However, DHA can be supplemented through breast milk or DHA-containing formulas. Many clinical trials have shown that premature babies, including those born before 28 weeks, can supplement DHA during hospitalization. This helps to reduce the risk of growth retardation, and improves body composition and vision.

3. How much DHA should pregnant women need to supplement?

Pregnant women should take a daily supplement of at least 300 mg of DHA.

ISSFAL (International Association for the Study of Fatty Acids and Fats) has established the following recommended minimum dosage chart:

• Newborn (1 - 18 months): 01515 lbs: 32 mg / lb EPA + DHA.
• Children (1.5 - 15 years old): 15 mg / lb EPA + DHA.
• Adults (15 - 115 years old): 500 mg EPA + DHA (with minimum 220 mg EPA and 220 mg DHA).
• Pregnant and lactating women: 300 mg of DHA per day.

4. How to add DHA to pregnant women?

The body is unable to efficiently produce DHA. Therefore, accumulation through the diet is very important. Maternal diet has a significant effect on how much DHA the fetus can accumulate and how much DHA is present at birth. Pregnant women should eat fish, fish oil supplements or algae, eggs, milk.

4.1. Fish

Fish is low in calories, low in fat, rich in protein, vitamin D and omega-3. This is an excellent source of nutrients for fetal and maternal development. The Food and Drug Administration (FDA) recommends eating 8 to 12 grams per week of a variety of low-mercury seafood.

Safe options like salmon and herring can be taken 2-3 times per week. Not only are they low in mercury, but also high in omega-3. Fish has been shown to be especially important for a baby's cognitive development. Canned white tuna or longfin tuna is also a very good source of DHA. But should only eat once a week due to the slightly higher mercury content.

Many fish species are excellent sources of DHA. However, the FDA advises women of childbearing age to stay away from fish with high mercury such as swordfish, shark, king mackerel and tile fish. They are detrimental to the baby's brain development, vision, perception and motor skills.

4.2. DHA supplementation with algae

If pregnant mother is a vegetarian and does not like the fishy taste of fish, algae is a great solution to provide you with omega-3. It was previously thought that oily fish was thought to be the only way to get adequate amounts of DHA and EPA (an omega-3 similar to DHA). Wild fish are capable of producing high levels of omega-3s because of the algae-rich diet.

In recent years, DHA has been successfully obtained from algae. This opens up new opportunities for the creation of vegan omega-3 supplements.

The researchers concluded that cooked salmon and algae DHA capsules appeared to be equivalent in providing DHA to plasma and red blood cells. A similar 2014 scientific review found that algal oil serves as an effective alternative source of DHA.

Algae oil is also a safe choice when it comes to protecting the environment. Overfishing of fish species has a negative impact on the ocean food chain. This increases global food insecurity and destroys coral reefs. Supplementing with DHA with algae, often harvested from ponds, is a more sustainable choice. Plus, the algae do not contain any heavy metals or toxins. Therefore, it does not risk poisoning from the ocean.

 4.3. Fish oil supplements

When choosing fish oil supplements, choose one that provides at least 200 mg of DHA per serving. The goal is to ensure that both mother and baby are properly supported. Consuming up to 1000 mg of DHA per day has been shown to be safe. Studies of fish oil supplements have shown that: They can provide neurodevelopmental benefits in children, when pregnant or lactating women take before and during pregnancy.
Is it safe to drink fish oil during pregnancy?

Fish can accumulate environmental toxins such as mercury throughout its life cycle. These toxins can be virtually eliminated during the production and processing of fish oil. When using fish oil, you should request a certificate of quality. This is one way to make sure the fish oil you use is pure and safe.

4.4. Egg

Eggs provide protein, vitamins and minerals necessary for a healthy pregnancy. Some eggs have two different types of fatty acids DHA and ALA.

Hens are fed on a flaxseed diet containing high amounts of ALA. When hens digest flaxseeds, some of the ALA is broken down into DHA. Both fatty acids convert to the yolks.

Some companies add fish oil to chicken feed to increase the DHA content of eggs. Make sure pregnant women eat whole eggs as all the omega-3s are in the yolks.

4.5. DHA fortified milk

Pregnant women should consume three cups of milk per day. This regimen helps provide adequate calcium, protein and vitamin D, ensuring a safe and healthy pregnancy.

DHA is a substance that helps to add calcium to bones. Therefore, pregnant mothers can use DHA fortified milk to provide enough of these two nutrients. The amount of DHA, calcium and vitamin D in your baby is completely based on what they get. Getting enough of these nutrients during pregnancy is essential for the health of the newborn.

5. Safety of DHA supplementation for pregnant women

The top concern with increasing maternal DHA supplementation is: Whether it is safe for the fetus or not.

The answer is: DHA supplementation during pregnancy is very safe.

However, you should consult your doctor before adding any nutrients to your daily care regimen.

Now we understand why and how to supplement DHA for pregnant women. Ensuring adequate DHA levels for healthy mothers and babies is extremely important. Let's start adding to the diet of pregnant mothers with the necessary amount of DHA. To be safe, you should consult your doctor before taking a DHA supplement.