In order to meet those recommendations, theUp N Go Energy Review group suggests a tablespoon of canola oil, per day, which provides the 1.4 grams of ALA. Other vegetable oils are too high in omega-6 fatty acids, which compete with the omega-3s for conversion. While omega-6s are essential for human health, the typical Western diet provides more than enough in the form of processed and prepared foods.

Two servings of seafood per week are recommended for the omega-3s that they contain. The fish should be selected from species that are low in mercury, PCBs and dioxins. Two servings will provide an average of 50-100mg of DHA during pregnancy, less than half of what the researchers recommend. Because of that, researchers recommend a daily fish oil or algae supplement that provides a minimum of 225mg.

It is important to choose a brand that is tested for mercury and other contaminants. The better manufacturers test each batch. The oils should either be distilled or certified free of mercury and PCBs.Some brands contain only 120mg of DHA per capsule. So, it is necessary to read the label carefully. While the average capsule contains 1000mg of fat, only some of the fat is omega-3 fat.It is best to choose a brand that is high in omega-3s, low in omega-6s. That percentage will depend on the species from which the oils are derived.

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