The Importance of Omega-3 Fatty Acids for Fertility

The Importance and Benefits of Omega-3 Fatty Acids for Fertility Success

When it comes to achieving and maintaining good reproductive health, diet plays a crucial role. Among the many nutrients that support fertility, dietary fats are essential to support organs and cells to function optimally. It is important that we get the right balance of fats in our diet to ensure that we are focusing on protecting fertility, with monounsaturated and polyunsaturated fats, compared to inhibiting fertility, with trans fats and saturated fats.

Omega-3 fatty acids are a polyunsaturated variety of fats that are not produced naturally by the body. Therefore, it is crucial that we obtain these through the diet, or a supplement. This article explores the evidence behind omega-3 fatty acids and their crucial role in fertility success. All information is supported by the British Dietetic Association (BDA) and the NHS.

What are omega-3 fatty acids?

Omega-3 fatty acids are polyunsaturated fats that are essential for our health. There are three main types of omega-3 fatty acids:

Alpha-linolenic acid (ALA): Found in plant-based sources like flaxseeds, walnuts, and chia seeds.
Eicosapentaenoic acid (EPA): Found in oily fish such as salmon, mackerel, and sardines.
Docosahexaenoic acid (DHA): Also found in oily fish, DHA is particularly important for brain and eye development.

These fats are considered essential because they play a vital role in various bodily functions, including cell membrane structure, brain function, and reducing inflammation.

Omega-3 fatty acids and fertility

Research has shown that omega-3 fatty acids offer several benefits that directly support fertility in both men and women.

Improved Hormone Balance Omega-3 fatty acids help regulate the production of important reproductive hormones. In women, balanced hormones are crucial for ovulation and menstrual cycle regularity. Omega-3s have been shown to improve the function of the ovaries, promoting the proper release of eggs during ovulation. In men, omega-3s contribute to healthy sperm production and motility, both of which are vital for fertility.

Reduction of Inflammation Inflammation can interfere with fertility by disrupting hormone balance, impairing ovulation, and negatively affecting the quality of eggs or sperm. Omega-3s are known for their anti-inflammatory properties, helping to reduce inflammation in the reproductive organs and promote a more optimal environment for conception. This can be particularly beneficial for women with conditions like polycystic ovary syndrome (PCOS) or endometriosis, which are associated with increased inflammation.

Improved Egg Quality and Sperm Health Studies have shown that omega-3 fatty acids can improve the quality of eggs in women and the quality of sperm in men. In women, omega-3s support the maturation of eggs and can help protect eggs from oxidative stress, which can damage them. In men, omega-3 fatty acids can improve sperm motility (movement) and morphology (shape), which may enhance fertility potential.

Supporting Healthy Pregnancy Adequate omega-3 intake is associated with a reduced risk of complications during pregnancy, such as preterm birth and preeclampsia. DHA, in particular, is essential for the development of the baby’s brain and eyes during pregnancy. The NHS advises that pregnant women should aim for at least two portions of fish per week, one of which should be oily fish to ensure adequate omega-3 intake.

Plant-based diets and omega-3 fatty acids

Research highlights that oily fish is the best source of DHA and EPA however, if you follow a vegan or vegetarian diet, this does not mean that you can’t find sources elsewhere. Omega-3 can be found in some plant foods in the form of ALA which is converted into DHA and EPA in the body. However, the conversion rate is poor, and we must not focus on plant sources of ALA alone.

To ensure that you are getting sufficient omega-3 fatty acids into your diet you can purchase an EPA and DHA supplement in the form of algae. Equally, if you are comfortable, you can purchase a fish oil based EPA and DHA.

Plant-based sources of omega-3 fatty acids

Whilst the conversion rates may be poor, there is still some conversion that takes place. Therefore, it is crucial to get a variety of plant-based sources of omega-3 fatty acids into your diet

Chia seeds (ALA) – try chia puddings, or put into porridge oats

Walnuts (ALA) – a great snack, as well as paired perfectly with yoghurt, porridge oats, cereals or salads.

Soybeans (ALA) – a variety of soya based products exist in the UK market. Try soya based yoghurts and milks, as well as soya based meat alternatives.

Tofu (ALA) – a great source of soya based protein is tofu. Try cooking tofu in a variety of ways. Pair with noodles, pasta, rice or on toast. Silken tofu specifically makes a great base for a vegan chocolate mousse.

Edamame (ALA) – eaten as a snack or paired perfectly in salads and stir-fry’s. You can buy edamame in pods, ready-to-eat, or in the frozen section of supermarkets.

Flaxseeds (ALA) – ground flaxseeds are a great addition to yoghurt, smoothies, and cereals. Additionally, flax-eggs make a great base for vegan burgers.

Algae (DHA & EPA) – Algae based supplements are a great way to get plant-based EPA and DHA into the diet.

The Recommended Intake of Omega-3s

The British Dietetic Association (BDA) and NHS recommend that adults consume two portions of fish per week, with one portion being oily fish to meet omega-3 needs. For women trying to conceive, it is especially important to include these fatty acids in the diet, as they can help improve fertility outcomes. Omega-3s can also be obtained from plant-based sources like flaxseeds, walnuts, and chia seeds for those following a vegetarian or vegan diet, though the conversion of ALA (plant-based omega-3) to EPA and DHA is limited in the body.

For those who find it difficult to get enough omega-3s from food alone, supplements can be considered. However, it is essential to choose high-quality supplements and to discuss supplementation with a healthcare provider to avoid exceeding recommended dosages.

Conclusion

Omega-3 fatty acids are vital for fertility success due to their role in hormone regulation, inflammation reduction, and improvement of both egg and sperm quality. Both the BDA and the NHS emphasise the importance of including adequate omega-3-rich foods in the diet, especially for women planning to conceive. By incorporating these essential fats into daily nutrition, women and men can enhance their chances of successful conception and support a healthy pregnancy. A balanced, nutrient-rich diet, including omega-3 fatty acids, is a powerful tool in promoting overall reproductive health and fertility.