Omega 3 for Postpartum Depression

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t’s becoming well known that the essential fatty acids called DHA and EPA found mainly in certain fish, are important for the neurological development of the fetus during pregnancy. Omega 3 oils are especially important during the final trimester since it is during this time that your baby builds about 70% of its brain system. Even baby formulas and baby foods are being supplemented with DHA. What is only recently being understood is it’s relevance to postpartum health, and depression specifically.

Omega 3 fatty acids are not produced by the body on its own, so they must be derived from the diet. What a baby does not get from the mother’s diet will be shared from the mother’s own brain cells! Because these nutrients are being shared from mom to baby, it is especially important for mothers to have a healthy amount of omega 3 foods in their diet during pregnancy, and to also continue supplementing during breastfeeding.

In the United States, the average DHA content of mother’s milk is among the lowest in the world. U.S. women typically consume about 40-50 milligrams of DHA in their daily diet compared to about 200 milligrams for Europeans, and about 600 milligrams for Japanese women. Eskimo women eat up to 1400 milligrams per day.

Research has shown that countries with higher fish consumption (such as Japan, Hong Kong, Sweden and Chile) have the lowest levels of postpartum depression, while countries with the lowest fish consumption (Brazil, South Africa, West Germany and Saudi Arabia) had the highest.

Eating a diet high in essential fatty acids should continue throughout your time breastfeeding and afterwards to replenish your reserves, especially if your thinking of having more children.

Omega 3 Facts

• Omega-3 depletion is well documented in postpartum women.
• Omega-3 depletion is larger in multiple births.
• Omega-3 depletion is dependant on diet.
• Omega-3 depletion takes over one year to normalize.
• Omega-3 depletion through breastfeeding is detectable 8 weeks postpartum.

If you don’t think you’ve been getting enough of these brain nourishing healthy fats, or you’re experiencing some of the effects of depletion, such as depression or poor concentration, there are specific things to keep in mind to really get the most benefit when taking fish oil supplements, especially to treat postpartum depression. See our article on taking fish oil for postpartum depression.