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Omega 3 Acid and Vitamin D in Pregnancy

QUESTION

Hello,
I am 18 weeks pregnant and would like to know when I can start this vitamins. Until then, should I take omega-3 acid capsules? how much is needed per day please?

The same question please for vitamin D.

Many thanks.

ANSWER

Go ahead and include dietary sources of Omega-3's and Vitamin D immediately. In regards to supplementation, fish oil capsules are fine while pregnant (with your Ob/Gyn's approval, of course). However, the Vitamin D supplement is not recommended, since excess can cause abnormalities in the your baby. Definitely not the route you want to go.

No need to wait on the food sources. Omega-3's are essential for your baby's brain growth and health. Great omega-3 sources include:

  • Ground flaxseeds (make sure they are milled/grinded, if they are whole, they won't be absorbed) and keep your ground flaxseed in the opaque packaging sealed in the refrigerator or freezer
  • Shelled hempseeds -- great source of protein, too
  • Organic Eggs with omega-3's (the chickens are fed an omega-3 rich diet)
  • Raw almonds and walnuts
  • Green leafy vegetables
  • Wild fish (keep the fish to 6 ounces per week)

Fish oil capsules are also great to take with a meal (two capsules maximum per day) while pregnant with your Ob/Gyn's approval)

Also, have vitamin D with meals that have some source of dietary fat, or the Vitamin D won't get absorbed, since it's fat soluble. Vitamin D dietary sources include salmon, sardines, Vitamin D fortified milk. The best source of Vitamin D is getting yourself some sun, the ergosterol underneath are skin when exposed to UV rays converts into Vitamin D. Enjoy the sun for about 15 minutes a day, when it's out, exposing as much skin as possible.

Health and happiness to you,
Deborah Klein, MS, RD

Deborah Klein

Deborah Klein , MS, RD, is the world’s first Livitician™ coach, a term she coined beyond Dietician, counseling clients on nutrition and fitness for 17 years. Her mission is to educate others on achieving optimal wellness through balanced eating, intrinsic coaching and exercise.

At University of California, Davis, Deborah received a Bachelor of Science degree in Dietetics and a minor in Exercise Physiology and received her Registered Dietitian license in Georgia. She also completed her Master’s of Science degree in Foods and Nutrition with an emphasis in sports nutrition at California State Polytechnic University in Pomona and is a PhD candidate at Saybrook University Graduate College of Mind-Body Medicine. She is also a Certified Intrinsic Coach, which she incorporates into her nutrition counseling to delve into the core of ones’ experiences and thoughts, to identify any barriers to enable long-term health.

Her past career experiences include hosting a TV show in Georgia on Midday News Live, teaching “5 A Day - For Better Health,” working for CNN, Food & Health News and honored as “Registered Dietitian of the Year” by the Spectrum Health Club in Los Angeles. Recently, she was named “Young Dietitian of the Year,” by the American Dietetics Association and served as President of the Los Angeles Dietetics Association.

Currently, Deborah has a private practice where she specializes in weight loss, diabetes, hyperlipidemia, disease prevention, and long-term wellness. She is the author of “200 Superfoods That Will Save Your Life” published by McGraw-Hill, Inc. that details her “Livit” philosophy to achieve one’s wellness goals. Through education and discovering each individual’s full potential, Deborah provides individuals with “A Plan to LIVE for!” She resides in Los Angeles and relishes being a mother of 2 boys, Hayden (8 years) and Eitan (6 years).