You’ve probably heard of omega 3’s being helpful for heart health and brain function, but evidence is emerging to suggest it may be beneficial in fertility and pregnancy too! So let’s look further.

What are omega 3’s?

Omega 3’s are a fatty acid that cannot be produced by the body, meaning it is essential we get it from our diet to receive the benefit. They are a type of polyunsaturated fat, which can be broken down further into three different types:

EPA: eicosapentaenoic acid. This is a biologically available form that can help form important components of cell membranes as well as reduce inflammation.
DHA: docosahexaenoic acid. This is a key component of your brain, the retina in your eyes, and sperm cells.
ALA: alpha-linolenic acid. This form can be used for energy in the body and converted to EPA and DHA, however, this process is inefficient. It is still important to include as it helps to compete with omega-6 fatty acids which are not as helpful in the body.

What food can you get them from?

EPA and DHA are found in animal foods and algae:

Salmon
Trout
Sardines
Mackerel
Anchovies
Cod liver oil
Oysters

Whilst ALA comes from plant sources:

Flaxseeds
Walnuts
Chia seeds
Hemp seeds
Legumes
Pumpkin seeds
Soybeans, tofu, and other soy products

So why is it important in fertility?

There are a few reasons why omega 3’s can help with fertility:

Inflammation: Omega 3’s help to reduce the level of inflammation in your body which can be important for egg/follicle health, and the implantation process.
Pregnancy success: Studies have shown a higher intake of omega 3’s may increase the likelihood of couples falling pregnant, both naturally and through interventions like IVF (Gaskins et al 2018, Trop-Steinburg et al 2024), and this translating through to a live birth (Salas-Huetos et al 2022).

What about in pregnancy?

As mentioned early, omega 3’s are super important for brain and eye development. Therefore, it is crucial that you are consuming enough omega 3 during pregnancy to help with the development of your child’s brain and eyes (Coletta et al 2010). There is also a Cochrane review that conclude that women who had higher intakes of omega-3’s lowered their risk of having a premature baby and of having a small baby (Middleton et al 2018).

So how much do you need?

As per the Australian Nutrient Reference Values:

For non-pregnant women: 90mg/d omega 3’s & 0.8g/day ALA
For pregnant women: 115mg/d omega 3’s & 1.0g/day ALA

As per the American Pregnancy Association (from the minimum dosage of the International Society for the Study of Fatty Acids and Lipids):

For adults: 500mg EPA + DHA
For pregnant and lactating women: 300mg DHA daily

Consuming 2 serves of oily fish per week, plus some plant based sources, should get you pretty close to your nutritional needs for omega 3.

If you don’t consume fish due to an allergy, cultural or ethical reason, or preference, it may be beneficial to consider a fish oil supplement. It is important to check whether the manufacturer has commented on the mercury content- most manufacturing processes should remove the mercury. Always consult your health professional (doctor or dietitian) about the correct dosage and suitability before starting a new supplement. And remember to disclose it if you are seeing a doctor for any reason as it can act as a blood thinner which needs to be ceased at certain times.

How do I know if I’m getting enough?

I am now offering a free omega 3 test kit with any purchases of my appointment packages. This will include discussion of the results in a follow-up appointment. If you are interested in this, book in for a FREE discovery call to discuss further!

References

Coletta JM, Bell SJ, Roman AS. Omega 3 fatty acids and pregnancy. Reviews in Obstetrics & Gynecology. 2010: 3(4); 163-171.

Trop-Steinburg S, Gal M, Azar Y, Kilav-Levin R, Heifetz. Effect of omega 3 supplementation or diets on fertility in women: A meta-analysis. Heliyon. 2024: 10(8); e29324.

Gaskins AJ, Sundaram R, Buck Louis GM, Chavarro JE. Seafood intake, sexual activity, and time to pregnancy. The Journal of Clinical Endocrinology and Metabolism. 2018: 103(7); 2680-2688.

Salas-Huetos A, Arvizu M, Minguez-Alarcon L, Mitsumani M, Ribas-Maynou J, Yeste M, Ford J, Souter I, Chavarro J. Women’s and men’s intake of omega-3 fatty acids and their food sources and assisted reproductive technology outcomes. American Journal of Obstetrics and Gynecology. 2022: 227(2); 246.e1-246.e11.

Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M. Omega-3 fatty acid addition during pregnancy. Cochrane Library. 2018.

Omega 3 and fertility