When you’re pregnant or trying to conceive, you’re probably already aware of the importance of omega-3 fatty acids, particularly DHA, for your baby’s brain and nervous system development. However, some research highlights that another omega-3 fatty acid, EPA, is just as crucial for both you and your baby. Let’s take a look at why including EPA in your prenatal fish oil supplement makes a big difference.
The Partnership of DHA and EPA
DHA is well-known for its role in supporting the growth and functional development of your baby’s brain. However, taking DHA alone simply isn’t enough. You need its partner, EPA, to maximize its efficiency. Research states “Because only about 4% to 11% of DHA is retro converted to EPA, pregnant women who just take DHA supplements, without any dietary EPA, may be unable to produce the right balance of eicosanoids and may limit the transport and uptake of DHA into fetal cells.” [1]
Simply put, without EPA, your body may not be able to use DHA effectively, which could limit its benefits for your baby.
The Benefits of EPA for You and Your Baby
EPA has its own set of benefits that are vital while trying to conceive and during pregnancy. It:
- Helps reduce inflammation: This supports reproductive health and lowers the risk of pregnancy complications like preeclampsia.
- Supports cardiovascular health: This is crucial as your body works harder to support your growing baby and for your overall health in general.
- Prevents preterm birth: An article published in the Journal of Nutritional Science reports “higher maternal blood DHA and EPA levels prevent preterm birth.” [2]
- Boosts overall DHA levels in your body: It does this by converting other types of omega-3s into DHA. This is important because your body doesn’t convert these into DHA very efficiently on its own.
Helping Your Baby Absorb DHA
EPA also plays a key role in making sure your baby can absorb the DHA you’re taking. It helps form the building blocks in cell membranes that are necessary for DHA to be effectively incorporated into your baby’s tissues. Without enough EPA, this process might not work as well, meaning your baby might not get as much DHA as they require for optimal brain development.
The Big Picture
Including EPA in your prenatal fish oil supplement is essential for maximizing the benefits of DHA. While DHA is crucial for your baby’s development, EPA helps ensure that DHA is used effectively. This combination supports your health and helps your baby get the nutrients they need for their growing brain and nervous system.
So, when choosing a prenatal fish oil supplement, look for one that offers a balanced ratio of DHA and EPA. This will help you and your baby get the most out of these important nutrients, supporting a healthy conception journey, pregnancy, and baby development.
References
- Greenberg JA, Bell SJ, Ausdal WV. Omega-3 Fatty Acid supplementation during pregnancy. Rev Obstet Gynecol. 2008;1(4):162-169.
- Wakabayashi N, Haruna M, Yonezawa K, et al. Association of serum docosahexaenoic acid and eicosapentaenoic acid levels with dietary intakes and supplement use during pregnancy: a prospective observational study. J Nutr Sci. 2023;12:e125. Published 2023 Dec 14. doi:10.1017/jns.2023.105
- Ghnaimawi S, Zhang S, Baum JI, Huang Y. The Effects of Maternal Intake of EPA and DHA Enriched Diet During Pregnancy and Lactation on Offspring’s Muscle Development and Energy Homeostasis. Front Physiol. 2022;13:881624. Published 2022 Jun 6. doi:10.3389/fphys.2022.881624
