According to the National Alliance for Mental Illness approximately 80 percent of women experience a mood disturbance or postpartum blues following pregnancy, and up to 15 percent of women suffer from postpartum depression. A recent review published November 15, 2012 in the Canadian Journal of Psychiatry suggests that increasing their intake of omega-3 fatty acids during and after pregnancy could reduce these symptoms.
This news will be of great interest to many Utah women, since Utah remains the state with the most births per capita.
Postpartum depression is moderate to severe depression normally occurring within 3 months after giving birth. During the course of a woman’s pregnancy her progesterone levels vary dramatically. Progesterone levels increase up to 10 times higher than normal in order to sustain pregnancy. Following delivery there is an equally drastic decline. Because progesterone is a natural antidepressant, many physicians believe this dramatic swing in progesterone levels is a key reason women suffer postpartum depression.
However, the recent review offers evidence that low levels of omega-3s also play a significant role in postpartum mood disorders. Gabriel Shapiro of the University of Montreal and the Research Centre at the Sainte-Justine Mother and Child Hospital reviewed 75 articles relating to postpartum depression and two known risk factors—the 5-HTT genotype and omega-3 fatty acids. According to her findings these two factors may lead to postpartum depression.
“The literature shows that there could be a link between pregnancy, omega-3 and the chemical reaction that enables serotonin, a mood regulator, to be released into our brains,” Shapiro said according to materials released.
Omega-3 fatty acids, especially DHA and EPA, are critical for the growth and development of a baby, particularly for the eyes and brain. Because it is such a critical nutrient omega-3s are transferred from the mother to her fetus during gestation, and later when breastfeeding. This causes a decline in omega-3 fatty acid levels for the mother, which remains diminished for at least 6 weeks following pregnancy.
These findings suggest that pregnant women should increase their intake of omega-3s through their diet or dietary supplements. Kerri Marshall, ND recommends 450mg of DHA daily throughout pregnancy and 625mg of DHA balanced with 410mg of EPA during lactation.
Depending on the fish you eat, you could easily achieve these levels of DHA and EPA through your diet. For example, a three ounce serving of baked farmed Atlantic salmon provides 1,238mg of DHA and 587mg of EPA. However, since there are concerns about heavy metals—particularly mercury—obtained from eating fish, it is recommended that you limit your fish consumption to two servings per week. This means that the other 5 days you will need to take a high-quality, molecularly distilled fish oil supplement. By eating fish regularly and taking a fish oil supplement your will provide your baby the essential nutrients she needs to grow and develop well.
