Got Baby Brain? Eat This.
Yes, baby brain is real.
4 out of 5 women experience cognitive changes during pregnancy.
Being more forgetful, struggling to concentrate, difficulty making decisions, not feeling as 'sharp' as normal.
Pregnancy really does cause 'baby brain'.
Throughout pregnancy and breastfeeding, your baby needs fatty acids to grow.
Baby draws on the fatty acids available via your diet. If you’re deficient in these essential fatty acids, your body will extract DHA and EPA from its riches store — your brain.
During the phases of development when baby needs a lot of fatty acids, you may become depleted in this nutrient and feel the effects of “baby brain”.
Baby brain may be minimised by boosting your intake of DHA and EPA essential fatty acids via the foods you eat and the supplements you take.
Here’s what you can do…
Eat fish 2-3 times a week — wild caught cold water, fatty fish such as salmon, herring, sardines, trout, fish eggs or mussels.
Organic eggs and meat are also good sources of DHA and EPA.
Algae is the only plant source of DHA and EPA. Because the concentration of these fatty acids varies significantly from species to species, an algae-based supplement is a good option (and more reliable than eating algae) for increasing DHA and EPA and beating baby brain.
Flax seeds, chia seeds and walnuts are not an adequate source of DHA during pregnancy and while breastfeeding. These foods are healthy to eat, but aren't going to meet your and your baby's DHA needs. For example, while flaxseed contains omega 3s, these are poorly converted into the EPA and DHA that our body needs. In fact, the conversion rate is so low that in order to obtain the minimum daily requirement of 300mg DHA, you would need to consume nearly 3 litres of flax seed oil.
Taking a quality fish oil supplement is the recommendation of health professionals. Choose an omega-3 supplement that delivers at least 300mg or more DHA per daily dose and also contains EPA. EPA is responsible for transporting DHA across the placenta. Aim to choose a high-quality brand of fish oil that’s been tested to be free of contaminants, like heavy metals and PCBs.
During times of “baby brain”, it is safe to increase your intake of fish oil supplements. If you are taking one or two capsules once daily, take them twice or even three times daily, until your brain function returns. You may also wish to increase your prenatal multivitamin for several days until you feel more like yourself again.
Try adding the recipes below to your pregnancy meal plan to boost your intake of essential fatty acids and overcome the effects of baby brain.
Caramelised Lime Salmon
This recipe is as delicious as it sounds. A simple twist takes a piece of salmon to a whole new flavour level. Enjoy alongside steamed Asian greens for a light and nourishing pregnancy meal.
Superfood Salmon Salad
This would have to be one of the most delicious ways of enjoying salmon. This salad is packed with all the goodness from a variety of superfoods, making it a nutrient-dense recipe you’ll enjoy time and again throughout your pregnancy.
Sardines On Crackers
Atlantic herring or sardines are one of the healthiest foods you can eat, and as one of the most sustainable fish choices it’s environmentally friendly too. Choose high quality sardines canned in olive oil or tomato sauce (and avoid the ones with sunflower oil).
Egg Scramble For Breakfast
This delicious mix of nourishing ingredients will keep you satiated until lunch. Eggs and avocado provide essential vitamins and minerals, nourishing fats and protein that will fuel your wellbeing and your baby’s growth and development.
Spanish Eggs
Spanish Eggs are a delicious and hearty way to start the day and also make for an easy dinner. Rich in protein, choline, vitamin D, selenium and an abundance of other essential pregnancy minerals and vitamins this dish is extremely tasty and satisfying.
You’ll find even more delicious and nutritious recipes in our online program.
Designed to support a healthy pregnancy and baby, The 40 Weeks Program is backed by evidence-based research, a team of experts from the fertility and pregnancy fields, and set up to empower and support you every step of your pregnancy journey.