Omega-3 for Fertility – The Whole Fish & Nothing but the Fish?
A Nutritional Therapist like myself will generally opt for supporting clients with food rather than a supplement however there are a small number of select supplement can be broadly helpful for health with many clients.
When it comes to Omega-3 it can be very beneficial to supplement, not only for those that don’t consume fish but also for those that don’t get enough of the oily kinds of fish in to their current roster of weekly meals! I still encourage oily fish consumption for those that will have it (2-3 portions a week) but a good quality Omega-3 supplement is a must have in almost everyone’s health regime. Omega-3 has a myriad of health benefits ranging from fertility to eye health.
Below I will touch on the various benefits with a focus on fertility which have scientific backing (there are far more positive effects of Omega-3 however that can be discussed another day!) Before we jump into that let’s start here:
Understanding Omega-3: The Basics
Omega-3 fatty acids come in three main forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These fatty acids are considered “Essential” because the body cannot produce them on its own; they must be obtained through food or supplementation.
Fatty fish like salmon, mackerel, trout and sardines are rich sources of EPA and DHA, while plant-based sources like flaxseeds, chia seeds, and walnuts provide ALA. One key thing to note is that conversion of ALA to EPA and DHA in the body is limited, studies have shown that healthy young women convert ALA to EPA & DHA at a much higher rate than their male counterparts at EPA 21% and DHA 9%[1]. With this conversion rate being so low I believe that direct consumption of EPA and DHA are imperative in order to assure optimum intake of these essential nutrients.
It's all about balance
In our modern world, Omega-6 & Omega-9 are abundant particularly due to our love of processed & convenience food (also our body can make Omega-9 however Omega-6 is “Essential” as our bodies cannot make it just like Omega-3). Herein lies the issue as Omega-6 & Omega-9 are essentially inflammatory and Omega-3 are anti-inflammatory. Now this is a very rudimentary explanation as it is far more complex than simply black or white or inflammatory or anti-inflammatory. We need Omega3, -6 & -9 in balanced ratios for optimal health (there is also an Omega-7 but I won’t throw that in the mix). What tends to happen for many people the scale is heavily tipped towards Omega-6 & Omega-9; often times Omega-6 levels being 20 times higher[2] than Omega-3 levels which is way off kilter and why it is important to make sure Omega-3 gets a fair chance to do its job properly.
Nourishing Reproductive Health
The role of Omega-3 in fertility revolves around its influence on various aspects of reproductive function:
Hormone Regulation
Omega-3 fatty acids particularly EPA and DHA, exert regulatory effects on hormone production and function. Hormonal balance is essential for ovulation, implantation, and overall reproductive health. Studies suggest that Omega-3 may help regulate menstrual cycles and improve hormone levels in women, potentially enhancing fertility.
Inflammation Control
Chronic inflammation is a silent saboteur of reproductive health, implicated in conditions such as polycystic ovary syndrome (PCOS) and endometriosis, which can hinder fertility. Omega-3 fatty acids possess anti-inflammatory properties, which can help mitigate inflammation throughout the body, including the reproductive system. By reducing inflammation, Omega-3 may create a more favourable environment for conception, implantation and pregnancy.
Egg and Sperm Quality
For conception to occur, the quality of reproductive cells—both eggs and sperm—is paramount. Omega-3 fatty acids play a crucial role in nurturing these cells. In women, Omega-3 may enhance egg quality and maturation, while in men, it can bolster sperm count, motility, and morphology, increasing the likelihood of successful fertilisation.
Nourishing Fertility: Practical Steps Forward
Incorporating Omega-3 into your weekly meal plan is a tangible step towards optimising fertility. Here are some actionable tips to harness the fertility-boosting potential of Omega-3:
Nutritional Delights
Don’t be afraid of fish! Fatty fish like salmon, mackerel, and sardines are rich sources of EPA and DHA, while plant-based options such as flaxseeds, chia seeds, and walnuts provide alpha-linolenic acid (ALA), a precursor to EPA and DHA. Including these Omega-3-rich foods in your meals can provide a natural fertility boost. Opt for wild caught fish or if choosing a tinned fish opt for ones in brine or olive oil.
Supplemental Support
For those who struggle to get sufficient Omega-3 through their food alone; supplements can offer a convenient solution. Look for high-quality fish oil or algae-based (for vegans) supplements rich in EPA and DHA. Research has shown that women who were trying to conceive has a 1.51 times the probability of conceiving compared to women not taking Omega-3s[3].
Warning: Omega 3 has anticoagulant effects (not the same levels of effects as aspirin) most research indicates that doses of 3–6 g/day fish oil do not significantly affect the anticoagulant status of patients taking warfarin. Please consult a healthcare provider can help determine the appropriate dosage for your individual needs particulalrly if you take anticoagulants.
A Holistic 360 Approach
While Omega-3 holds promise as a fertility enhancer, it's essential to adopt a holistic approach to reproductive wellness. Prioritise stress management, regular exercise, adequate sleep, and avoidance of harmful habits like smoking and excessive alcohol consumption. These lifestyle factors, coupled with Omega-3 supplementation, create a synergistic foundation for fertility.
Conclusion: Embracing the Omega-3 Advantage
In the intricate mosaic that is fertility, Omega-3 fatty acids are a natural ally in a fertility journey. Backed by science and bolstered by centuries of nutritional wisdom, Omega-3 offers a promising spoke on the wheel towards realising the dream of parenthood.
By embracing the fertility-boosting potential of Omega-3, individuals and couples embarking on the journey to parenthood can take proactive steps towards nurturing reproductive health and unlocking the possibilities of new beginnings using the power of nature's nutritional gifts.
Until next time,
Nikki x
Please note that this blog post is for information purposes only and does not constitute medical advice.
[1] https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/conversion-of-linolenic-acid-to-eicosapentaenoic-docosapentaenoic-and-docosahexaenoic-acids-in-young-women/2B640958BD4A0061593384DF076DBC74
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9308390/
