Can Omega-3 Enhance Fertility Naturally?

When I was trying to conceive, I often asked myself what foods I should eat to be as healthy as possible and give myself the best chance of getting pregnant. Some of the foods that often came up in my research were fatty fish, nuts and seeds. You may be wondering, why these foods in particular? They all contain high levels of essential fatty acids. In this blog, we’ll uncover the powers of Omega-3 fatty acids to support the reproductive system.

The Key Role of Healthy Fats for Reproductive Health

You often hear the phrase ‘you are what you eat’. There is a lot of wisdom in this phrase. The cells in our body carry out countless chemical reactions, all of which are fueled by the food we eat. If we look at fat specifically, it is needed for the production of hormones, including sex hormones, and for the absorption of vitamins A, D, E and K. Omega-3 fats are essential fatty acids, meaning that our bodies are unable to make its own and must get it from food. They serve both a structural – they form part of the cell structure – and a functional purpose – they are precursors for the production of substances involved in many bodily functions, most notably the anti-inflammatory response.

How Can Omega-3 Enhance Fertility Naturally?

1. Improve egg quality

Omega-3 fatty acids have been shown to improve embryo morphology (1), indicating that they can improve reproductive outcomes by supporting egg quality.

2. Reducing Inflammation

Omega-3s have anti-inflammatory properties (2) and may therefore be beneficial for those experiencing inflammatory PCOS and/or endometriosis, conditions that are associated with subfertility.

3. Reducing pelvic pain

Research suggests that supplementation with omega-3 fatty acids can provide relief from pelvic pain in women with endometriosis (3). Combined with vitamin supplements, women may experience pain relief and improved quality of life.

4. Increase blood flow

Various studies suggest that omega-3 fatty acids can improve blood flow (4) (5) (6), including to the uterus. This means that more vital nutrients are transported to the reproductive organs and allow them to function better.

5. Support embryo implantation

Omega-3 fatty acids are involved in the production of substrates needed for reproduction and are therefore indirectly implicated in embryo implantation (7). They are also involved in egg maturation, embryo development and sustaining a pregnancy.

6. Alleviate feelings of depression

Some forms of depression are associated with increased levels of inflammation (8). Increasing the consumption of omega-3 will have anti-inflammatory effects and help reduce depression linked to inflammation.

Top 13 Sources of Omega-3 Fatty Acids

When following a balanced diet, it is generally recommended to eat 2 to 3 servings of fatty fish a week or seaweeds, flax seeds and flax oil for vegans and vegetarians. Some people have concerns over the levels of mercury in fish, however, it seems that the benefits of consuming fatty acids from fish may outweigh the potential detrimental effects of mercury (9). The charity Heart UK recommends consuming 500mg of EPA and DHA combined daily (10).

Here are some of the best sources of Omega-3 (11)

1. Salmon: 2,503 mg /100 g
2. Mackerel: 1,334 mg /100 g
3. Anchovies: 2,094 mg /100 g
4. Sardines: 982 mg /100 g
5. Herring: 1,704 mg /100 g
6. Flaxseed (linseed) oil: 53,400 mg /100 g
7. Flaxseeds (linseeds): 22,800 mg /100 g
8. Chia seeds: 17,800 mg /100 g
9. Walnuts: 9,080 mg /100 g
10. Hemp seeds: 8,680 mg /100 g
11. Dried spirulina: 823 mg /100 g
12. Firm tofu: 582 mg /100 g
13. Edamame: 358 mg /100 g

Are Vegan Sources of Omega-3 Fatty Acids as Effective?

Flax oil, flax seeds and are some of the highest sources of omega-3 fatty acids. However, like most plant sources, these contain the ALA form of omega-3. ALA needs to be converted by the body to the active forms of omega-3, namely EPA and DHA. The conversion is poor in humans with only around 5-8% being converted, though this will vary according to factors such as age, gender and genetics (12).

Conversion from ALA to EPA and DHA appears to be greater in women of reproductive age compared to men of an equivalent age (13). This increased ability to convert is thought to be linked to oestrogen. This hormone is produced in greater amounts in women and the greater ALA to EPA/DHA conversion in women is likely linked to the needs of developing foetuses, further confirming the role of essential fatty acids in reproduction.

Cold-water marine algae (except spirulina) contain the EPA/DHA form (12) and vegan supplements often contain algae oil or krill oil.

Conclusion

Omega-3 fatty acids play a vital role in promoting overall health and well-being. By incorporating oily fish, seeds and/or nuts into your diet, you can increase your daily intake of these beneficial fats to support your reproductive health. One final thing to consider is the ratio of omega-6 to omega-3, which should be around 2-4:1 (12) as anything higher than this can increase your risk of inflammation. Omega-6 fatty acids are generally found in vegetable oils, as well as processed foods containing these oils. In Westernised diet, this ratio is generally around 15-16:1 (14). By increasing your intake of omega-3 and decreasing omega-6, you will be making a significant shift towards better health and boosting your chances of getting pregnant.

While omega-3 fatty acids have shown promising benefits for fertility, it’s essential to consult with a healthcare professional before making any significant dietary changes or starting any supplementation.

Final Thoughts

Getting Tested

If you’re unsure whether your intake of omega-3 is sufficient or your omega-6 to omega-3 ratio is adequate, there are tests available commercially.

Affiliate links to be added soon

Beyond Preconception

If you’ve recently overcome your fertility challenges and become pregnant, congratulations! Remember that nutrition during pregnancy is just as important as it is during preconception, if not more. Speak to your midwife about taking supplements.

In the meantime, check out this helpful guide by BitBaby: “Taking multivitamins during pregnancy”.

Coming soon!

Salmon and stir-fry rice recipe – check back here soon for my next recipe!