Pregnancy is one of the most joyful phases for women. But it also comes with a greater responsibility – the creation of life, health, and well-being of another human being. Every food and every nutrient you take will shape how your baby develops.
In India, approximately 18% of babies are born premature, meaning before 37 weeks. And according to The Lancet report (2023), India also accounts for over 20% of all preterm births worldwide. We have also recorded the world's highest total number of premature deliveries in 2020 (3.03 million) . Omega-3 fatty acids can help reduce this risk.
Yet most Indian women don't get enough omega-3s. While the Indian pregnancy diet contains enough protein, iron, fiber, and iron, it lacks fatty fish - the primary source of omega-3 fatty acids. We also rely heavily on vegetable oils, which are high in omega-6, not omega-3. This gap affects both the mother and the baby.
But you needn't worry anymore if you don't consume fatty fish.Fish oilare now considered an effective alternative. This guide shows how omega-3 supplements support pregnancy, key considerations, and fish oil capsulesCost in India today.
Why are Omega-3 Fatty AcidsCrucialDuring already?
Omega-3s aren't just another supplement to tick off your list. They influence directly how your pregnancy unfolds and how your baby develops.
For the Baby's Development
15% of all fatty acids in the human frontal cortex is made up of docosahexaenoic acid (DHA), one of the primary omega-3 fatty acids. The brain accumulates DHA at significantly higher rates during the third trimester than other tissues. Foetal brain weight increases from 75g to 400g between weeks 23 and 40.
DHA supports neurogenesis (new brain cell formation), synaptic plasticity (how brain cells connect), and protects against oxidative stress. The retina also needs DHA for visual development.
This isn't gradual development – it's explosive growth where tiny cells are developing and multiplying, and features are taking shape rapidly.
Help Reduce Preterm Birth
Studies reveal that omega-3 supplements help reduce preterm birth before 37 weeks by 11%, and early preterm birth before 34 weeks by 42%. Women who do not take enough DHA are at a higher risk.
Preterm babies miss significant development time, which often leads to health complications. If omega-3s can extend pregnancy even by a few weeks, that's acrucialherb.
Improves Mum's Health
Pregnancy depletes a mother's omega-3 stores as the baby draws from them. Omega-3s have anti-inflammatory properties and help reduce the risk of pre-eclampsia (super high gestational BP). Many studies also suggest that these fatty acids regulate mood and may lower postpartum depression risk.
The Pregnancy Challenge
Your body can't make omega-3 fatty acids on its own. You need to take them from diet and supplements. During pregnancy, your baby continuously draws omega-3s from your stores. Without active replenishment, you could develop a deficiency and long-term complications.
Good Sources of Omega-3s
There are several options for omega-3s for pregnancy. Each of them works differently. Here's a list:
Fatty Fish : Salmon, sardines, and anchovies provide natural DHA and eicosapentaenoic acid (EPA). But most Indians don't eat sea fish regularly. Besides, these fish may be prone to industrial waste and mercury contamination.
Fortified Foods and Pre-natal Vitamins with DHA . These include paneer, milk, and eggs. However, you will find omega-3s in very small amounts, often only 200mg, which might not be enough for pregnancy needs.
Plant-Based Supplements . These include walnut and flaxseed oil capsules. But instead of DHA and EPA, they provide ALA. Your body converts only 5% of ALA to DHA, making it less effective for pregnancy.
Fish Oil Capsules: Deep-sea fish oil tablets and supplements are the most practical choice. T hey provide pre-formed DHA and EPA that your body uses directly. They are also prepared, purified to remove mercury, lead, and other contaminants, and are affordable. One capsule could easily deliver what several fish meals would (ie, 1000 to 1500mg of pure omega-3). For Indian women who don't regularly consume fatty fish,fish oil capsulesoffer the most reliable path to adequate omega-3s.
Key Considerations for Omega-3Fish Oil CapsulesDuring the day
Picking the right fish oil supplement matters as much as taking one. Here are a few things you must consider while choosing a brand:
Dosage and DHA Content
Women of childbearing age need at least 250mg/day of DHA+EPA, with an additional 100 to 200mg/day during pregnancy. Pregnant women with low DHA should receive approximately 600-1000mg /day.
Total omega-3 content differs from the actual DHA amount. A capsule labeled "2500mg fish oil" might contain only 800mg of omega-3s. Check the DHA-specific amount on the back label. For pregnancy period, aim for supplements provides at least 300 to 600mg DHA daily.
EPA and DHA Ratio
Both EPA and DHA matter, but DHA takes priority during pregnancy as it's the primary omega-3 for foetal brain and eye development. Some pregnancy-specific formulas emphasize higher DHA relative to EPA.
Source of Fish Oil
Deep-sea fish oil comes from small fish like anchovies and sardines from pristine Pacific and Antarctic waters. These fish accumulate less mercury because they have shorter lifespans and live far from pollution.
Premium deep-sea fish oil supplements go through molecular distillation to remove heavy metals without damaging omega-3s, resulting in pharmaceutical-grade purity.
Brand Reputation
Look for brands that provide third-party testing, clear state purification processes, have recognized certifications, and use proper packaging. Check if they test for heavy metals and contaminants. Good brands follow GMP standards and package capsules in dark, airtight bottles to prevent rancidity.
Timing
Omega-3s help mothers throughout the pregnancy and beyond that. However, they are extremelycrucialduring the third trimester as that's when the baby rapidly develops. That said, starting earlier will help you build your reserve. You should also continue taking through breastfeeding as your baby still needs DHA.
Potential Tip Effects
Fish oilare generally safe . You might experience minor side effects like a fishy aftertaste or mild digestive upset. It totally depends on your food habits and metabolism. However, takingfish oil capsuleswith fat-rich foods, like ghee and avocado, helps reduce side effects. In addition, high doses may interact with blood thinning process. So consult your doctor if you are on blood thinners, like aspirin.
When to AvoidFish Oil Capsules?
Skip cod liver oil supplements during pregnancy - they contain excessive vitamin A that can harm the baby. Instead, choose deep-sea fish oil products instead.
Avoid fish oil if you have fish allergies, bleeding disorders without medical clearance, or specific interactions. Always check with your obstetrician first.
Cost ofFish Oil Capsules
The fish oil capsule price in India varies based on concentration and purity.
Entry-Level Options: INR 300 - 500 for 30 to 60 capsules (300-500mg omega-3s per serving).
Mid-Range fish oil tablets price: INR 600 - 1200 for 60 to 90 capsules (1000-1500mg omega-3s per serving).
Premium Options : neuherbs GOLD Deep Sea Fish Oil Capsules, for instance, contains over 1800mg DHA + EPA per serving and will cost you INR 849 to INR 999 for 60 capsules.
Daily cost offish oil capsules:
Basic: INR 10-15
Mid-range: INR 15-25
Premium: INR 25-35
Premium costs more due to deep-sea sourcing, 3X molecular distillation, higher concentration, added nutrients like Vitamin D and E, and third-party testing. But when you consider the overall value, one month of quality fish oil costs less than a few restaurant meals and a doctor's consultation – you are investing in your baby's brain development, which impacts its entire life, from speech, mental well-being, education, and even relationships.
Final Thoughts
Omega-3 fatty acids, especially DHA, directly support your baby's brain development and may help reduce preterm birth risk. Most Indian women don't get enough from diet alone. Fish oil help fill this gap effectively.
Prioritise purity and pharmaceutical quality over the lowest price. Your baby's development deserves the best foundation. However, not all moms-to-be need this supplement. To know more about what is required for your pregnancy, your doctor will be the best guide.
And if you are looking for third-party tested, certified omega-3 supplements for pregnancy, neuherbs offers premium Deep SeaFish Oil Capsules(Omega-3 2500mg) sourced from deep sea anchovies and sardines, and molecularly distilled for purity, providing 1400mg EPA+DHA per serving.
You can find neuherbs omega-3 supplements on www.neuherbs.com and Amazon with detailed reviews. neuherbs also offers personalized expert consultations . You can book an appointment and customize your fish oil dosage.
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