During pregnancy, your baby gets most of his or her food from the foods you eat and vitamins you take. Omega-3 fatty acids (omega-3s) are an important family of building blocks needed during pregnancy and breastfeeding. The two most important omega-3s are DHA and EPA. Our bodies cannot make these fatty acids, so we have to get them from food. If you choose to top up on Omega 3s by using an over-the-counter fish oil or Omega 3 supplement, follow these golden rules. Don’t choose fish liver oils, they contain less Omega 3 than fish oils and too much vitamin A. Go for a supplement with lower levels of vitamin A – less than 1mg per day (which might be written as 1000ug or 1000mcg). Although fish oil is a rich source of omega-3 fatty acids and provides a range of benefits to our health, it is vital to take the appropriate dose. These are some possible side effects of taking too much fish oil: A higher dosage of fish oil (more than 3 grams per day) can inhibit blood clotting and may increase bleeding. The skin of a salmon contains the highest concentration of omega-3 fatty acids on the fish. Eating fish: What pregnant women and parentsshould know. (2017). https: Other ways to get omega-3s. Summary. Salmon oil supplements contain a concentrated form of the oil from salmon. They are rich in healthy fats that have numerous health benefits. Fish oils, such as Fish oil is hard to overdose on; doses of up to 15 grams are considered safe. Fish oil is a popular health supplement available in many forms. The American Heart Association recommends that you eat at least two servings (3.5 ounces each) of fish per week. Fish, especially fatty fish, are rich in beneficial nutrients like omega-3 fatty acids. jeJjY. Sardines are a good source of omega-3 fatty acids and essential nutrients like calcium, iron, and potassium. A new review suggests that sardines may be a good, affordable alternative to fish oil supplements. But canned sardines are sometimes contaminated with microplastics and toxic metals, and they can be high in sodium. There is no government recommendation in the UK of how much omega-3 we need. But UK government dietary advice recommends we eat two 140g (cooked weight) portions of fish a week with one of these being an oily fish. Oily fish are the best source of EPA and DHA omega-3 fats but there are also small amounts in white fish and shellfish. Shrimp is low in calories yet rich in nutrients. 4kodiak/Getty Images. Shrimp has an impressive nutrition profile. It’s quite low in calories, providing only 84 calories in a 3-ounce serving ( 1 During pregnancy, your baby gets most of his or her food from the foods you eat and vitamins you take. Omega-3 fatty acids (omega-3s) are an important family of building blocks needed during pregnancy and breastfeeding. The two most important omega-3s are DHA and EPA. Our bodies cannot make these fatty acids, so we have to get them from food. We are commonly asked about supplementing omega-3 fatty acids using fish oil. Fish oil is readily available for purchase in the form of capsules or a liquid that can be added to food at mealtimes. There is a lot of interest in the use of fish oil because of potential benefits for dogs or cats from omega-3 fatty acids, including helping to ease

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