Omega-3 fat DHA is accumulated in fetal tissues, particularly the central nervous system. However, because animal cells cannot form omega-3 fatty acids, a fetus must obtain all of its omega-3 fatty acids from its mother’s diet. A mother’s dietary intake and plasma concentrations of DHA directly influence the DHA status of the developing fetus.
Studies have found that reduced brain and retinal DHA results in decreased visual function and altered learning, behavior and neurotransmitter metabolism. Further, newborns with higher levels of DHA display more mature electroencephalography patterns.
DHA can be formed in the liver from acid -linolenic acid (ALA), a dietary essential fatty acid. However, studies show that less than one to four percent of dietary ALA is converted to DHA, indicating the potential importance of dietary DHA in humans.
Moreover, when provided as ALA, the amount of ALA required for fetal-tissue DHA accretion could be 25-fold higher than the requirement if provided by DHA, and studies have shown that higher intakes of ALA do not increase the concentrations of DHA in the blood lipids of infants or adults.
The effect of dietary trends, such as the decline of saturated fat intakes from 18 to 20 percent of total energy to 11 percent of total energy over the past three to four decades, and the decrease in meat consumption in North America, on the intakes of omega-3 fatty acids is not known. However, concentrations of DHA in breast milk have decreased by 50 percent in Canada and Australia over the past 15 years, according to studies.
Further, one study found that the intakes of DHA among some Canadian women during the third trimester of pregnancy appear to be below possible needs for fetal and maternal tissue DHA accretion. Researchers say that this raises the need for studies combining functional outcome measures of infant neural development, dietary fat intake, and DHA.
American Journal Clinical Nutrition February 2003;77(2):473-8
As illustrated by the above study from Canada, the vast majority of women are deficient in higher order beneficial omega-3 fats like DHA. DHA is responsible for:
Nearly all women would benefit from adding fish oil to their diets, before and during their pregnancies. Surely there are some women who are regularly eating fish and therefore already have enough DHA in their systems.
However, these same women will likely have a major increase in mercury in their systems (from consuming fish), which have been well documented to cause a variety of neurological birth defects. Even the conservative FDA warns that women should avoid most fish during pregnancy.
Though, in light of this fact, I am pleased to tell you that after searching for a SAFE source of fish you can eat without having to worrying about mercury levels and added toxins, I finally discovered one: The Vital Choice Alaskan Wild Red Salmon.
Not only is this salmon mercury-free, but it is also loaded with omega-3 EPA and DHA, is high in antioxidants to help you live longer and tastes absolutely delicious!
Aside from Vital Choice’s Alaskan Wild Red Salmon, consuming fish oil during pregnancy is a far more useful exercise than gulping down synthetic prenatal vitamin pills. The primary benefit of prenatal vitamins is the folic acid, which prevents neural tube defects. However, if you consume plenty of vegetables this folic acid supplement is unnecessary.
It is also important to realize that prenatal vitamin supplements do not contain a microgram of DHA.
So give your future baby a fighting chance--make sure you and the people you care about are taking fish oil when they are pregnant.
Always remember omega-3 fats are essential to your, and your children's, health. The best source for omega-3 is fish oil and cod liver oil, as, unlike other sources such as walnuts or flax seeds, it is high in two fatty acids crucial to human health, DHA and EPA. These two fatty acids are pivotal in preventing heart disease, cancer, and many other diseases. The human brain is also highly dependent on DHA -- low DHA levels have been linked to depression, schizophrenia, memory loss, and a higher risk of developing Alzheimer's.
When choosing your fish oil or cod liver oil, it is important to remember that not all brands are the same. In my research --and in my clinical experience with my patients--I have found that 1) the liquid form is superior to capsules; 2) that certain brands definitely seem inferior to others; 3) that the Carlson's brand of fish oil/cod liver oil is of an exceptional quality and purity. It is likely not the only brand in the world of such high quality, but up to this point it is the only one of such quality that I can recommend, so I now offer the Carlson's fish oil and cod liver oil on Mercola.com; you can also check your local health food store to see if they carry it.
So what is the difference between fish oil and cod liver oil? In short, fish oil should be consumed in warm weather months and warm climates, while cod liver oil should be consumed in cool weather months and cool climates. Cod liver oil is high in vitamin D (and vitamin A); those in cool weather climates do not generally get enough vitamin D. However, in warm weather, their vitamin D is usually sufficient, as sunshine is one of the primary methods of obtaining this vitamin; if you consume too much vitamin D in these warm weather months, you do risk overdosing.
A reasonable dose for both fish oil and cod liver oil is one teaspoon for every 50 pounds of body weight daily.
Generally, our diets contain not only far too little omega-3, but far too many omega-6 fats. Experts looking at the dietary ratio of omega-6 to omega-3 fatty acids suggest that in early human history the ratio was about 1:1. Currently most Americans eat a dietary ratio that falls between 20:1 and 50:1. The optimal ratio is most likely closer to the original ratio of 1:1. For most of us this means not only increasing our omega-3 intake through fish oil, but also greatly reducing the omega-6 fatty acids we consume.
Please recognize that we get ALL the omega-6 (and omega-9) fat we need from food. We do NOT need to take any supplements for these fats. Many of the omega fat supplements you see in health food stores will only serve to worsen your health, not improve it, as they contain omega-6 fats that will only worsen your omega-6 to omega-3 ratio.
I strongly recommend avoiding sunflower, corn, soy, safflower, and canola oil, and products that contain these oils. This also means no hydrogenated or partially hydrogenated fats, no margarine, no vegetable oil and no shortening. These oils are full of omega-6 fats and will only worsen your omega-6 to omega-3 ratio.
Acceptable oils include high-quality extra virgin olive oil, coconut oil, avocados and organic butter... or better yet, grass-fed organic butter.
Another way to improve your omega 6:3 ratio is to change the type of meat you are eating. Since I can't recommend fish due to their high levels of mercury and other toxins these days, the best meats are those raised primarily or entirely on grass diets. Nearly all cattle found in grocery stores and restaurants are grain-fed before slaughter, so if you eat this type of beef, it will typically worsen you omega 6:omega 3 ratio. Though it may sound unusual to some, two of the best meats on the planet--in terms of nutrition value and their incredible taste--are bison and ostrich. And on Mercola.com, I offer bison meat and our exclusive omega-3-rich ostrich meat, both of which are free-ranged, fed primarily grass/alfalfa diets, and contain no antibiotics or steroids. Whether from my site or elsewhere, I urge you to try bison and ostrich.
You can also consume a more "gamey" meat like venison, or try grass-fed beef, which I also highly recommend on Mercola.com. The grass-fed beef I recommend is even higher in omega-3 than fish, with a 6:3 ratio of 0.16 to 1 (this information is from a study done at Iowa State University in August 2001). It is still hard to find in grocery stores, however, and unlike bison and ostrich--which both taste like prime beef--some find the taste of grass-fed beef too lean.
On a side-note, you should be cautious of stores advertising grass-fed beef that really isn't true grass-fed. ALL cattle are grass-fed to some small extent, but the key is what they are fed the months prior to being processed. Most all cattle are shipped to giant feed lots and fed corn to fatten them up. Your best bet is to call the person who actually grew the beef, NOT the store manager, to find out the truth. Another effective way to determine if the meat is really from a grass-fed animal is to purchase the ground beef and slowly cook it until it's done, then drain and collect all the fat. Grass-fed beef will contain a relatively small amount of such fat compared to traditionally prepared ground beef (which is why some find the taste of grass-fed too lean!)
In summary:
Most Americans, young and old, are highly deficient in omega-3, and one of the best things you can do for yourself and your children is routinely consume fish oil in warm months and cod liver oil in cool months, as they are high in the best kind of omega-3. Vital Choice’s Alaskan Wild Red Salmon is also a great source of these beneficial fatty acids!
You should cut out or reduce the oils and foods high in omega-6 fats, as Americans get far too much of them. This includes corn, sunflower, soy, canola and safflower oil, margarine, vegetable oil and shortening.
You should eat healthy meats, as store-bought beef and other common meats can worsen your omega-6 to omega-3 ratio. Bison and ostrich are two great-tasting and very healthy choices, and game animals or beef that is truly grass-fed are other good options.
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