Omega 3 pregnancy supplements: the best of fish, without the risks of mercury poisoning

The development of attention deficit hyperactivity disorder (ADHD) could be associated with a child's exposure to mercury contained in fish eaten by the mother during pregnancy. However, eating fish during the gestation period is important because the Omega 3 present in this food exerts important benefits on the development of the fetus first and the child later. Unraveling what may seem like an inevitable vicious cycle is a study from Brigham and Women's Hospital in Boston (United States) published in the Archives of Pediatrics & Adolescent Medicine. 

Fortunately, however, there are several ways to benefit from the positive effects of Omega-3s while avoiding the danger of taking in excessive doses of mercury. While pregnant women should limit fish consumption to no more than two servings per week and avoid fish that can accumulate excessive amounts of the metal, there are alternative sources of Omega-3s that do not pose the same risks as fish: pharmaceutical-grade supplements.

Omega-3, allies for successful gestation

In the past, several studies have shown that during pregnancy, consumption of Omega-3s and fish containing high amounts of them promotes both maternal and infant health. In fact, these nutrients are important in ensuring the proper development of the fetus' nervous system. Their action, however, is not limited to this. Children of women who take large amounts of Omega-3s are also at lower risk of developing eczema, allergies and inflammatory phenomena. Finally, those who received these valuable nutrients as early as in the womb appear to have higher IQs and are less likely to develop ADHD. On the other hand, Omega-3s promote successful pregnancy outcomes by reducing oxidative stress, perinatal deaths, and neonatal convulsions.

Yes or no to fish in pregnancy?

To ensure proper omega-3 intake, you can rely on their main food sources, namely fatty fish such as anchovies and sardines. For this reason, experts advise pregnant women to eat at least two servings of fish per week. This new research underscores, however, how dangerous fish can be. Analysis of mercury levels in mothers during pregnancy, which were closely linked to fish consumption, revealed that their children developed ADHD more frequently the higher the amount of mercury. 

In fact, the problem may be even more serious because previous studies have suggested that mercury exposure may also be linked to the development of autism spectrum disorders, microcephaly, developmental delays, blindness, and seizures. Nevertheless, fish cannot be banned during gestation because it also provides very important nutrients, including, as mentioned, Omega-3s. The experts' recommendation remains not to exceed two servings per week and to avoid fish that could accumulate the highest amounts of mercury, such as shark, swordfish, mackerel and fresh tuna.

Only purified fish oil supplements

Another way around the problem is to take purified fish oil supplements that meet international standards regarding the presence of contaminants. By carefully reading the product label and checking for any certificates of analysis from third-party laboratories such as e.g., IFOS, you can ensure that you are purchasing supplements that do not contain dangerous doses of mercury or other contaminants. 

Source Sagiv SK, Thurston SW, Bellinger DC, Amarasiriwardena C, Korrick SA, "Prenatal Exposure to Mercury and Fish Consumption During Pregnancy and Attention-Deficit/Hyperactivity Disorder-Related Behavior in Children," Arch Pediatr Adolesc Med. 2012 Oct 8:1-9. doi: 10.1001/archpediatrics.2012.1286