I’m sure you’ve heard about the benefits of omega-3 fatty acids and fish oil, but have you have ever explored their benefits for fertility and pregnancy? If you are trying to conceive and not already taking them, add them to your next shopping list!
It’s fascinating that the human body can make many fats from other fats or nutritional compounds, but omega-3 fatty acids can’t be made from either and are considered essential fats. Meaning, they must be consumed as part of your diet. Omega-3 fatty acids are extraordinary. They are a crucial part of all cell membranes (think ovarian follicles, uterine lining, placenta, sperm cell, brain, skin, etc.), help to modulate inflammation, immunity, genetic expression, and cell-to-cell communication. Omega-3s support female and male fertility, provide critical building blocks for your baby’s development during pregnancy, and reduce postpartum depression.
There are many types of omega-3 fatty acids, but three that you should know. Alpha-linolenic acid (ALA) found in plant sources, such as chia seeds, flax seeds, and walnuts. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) found in cold-water, fatty fish such as salmon, sardines, mackerel, and herring. Research is unequivocal that DHA is the most important of the omega-3 fatty acids during preconception, pregnancy, and lactation. You are not getting enough omega-3 fatty acids to support fertility, the health of your baby, or your postpartum health if these are not part of your regular diet or you’re not taking a supplement. Most prenatal vitamins do not contain omega-3s, and if they do, the amount is often minimal.
Benefits of Omega-3 Fatty Acids
Preconception Benefits
- Improved cell membrane function (egg, sperm, follicle, endometrium, etc.)
- Hormone regulation
- Improves egg quality & embryo morphology
- Increase in luteal progesterone levels
- Lower risk of anovulation
- Lower risk for endometriosis
- Anti-inflammatory
- Higher fertilization rates with IVF
- Improves sperm quality (motility, morphology, count)
Pregnancy Benefits
- Prevention of preeclampsia
- Reduces the risk of preterm delivery
- Higher clinical pregnancy and live birth rates
- Healthy development of the placenta
Postpartum Benefits
- Mood stabilization
- Reduction in postpartum depression
- Improve the nutritional content of breast milk
Developmental Benefits for Baby When Taken Before and During Pregnancy
- Brain development
- Improved IQ
- Better hand-eye coordination
- Eye development
- Social development
- May minimize the risk of atopy (allergy, asthma, eczema) in infants
Brain and eye development happen during the first trimester, making preconception DHA consumption essential. 50-70 mg of DHA is incorporated into your baby’s brain every day during the 3rd trimester.
Historically the human diet was composed of omega-6 (generally inflammatory) and omega-3 fatty acids in a 1:1 ratio. In the past 100 years, the Western diet has changed significantly, increasing those ratios to an average of 17:1 or higher, leading to chronic inflammation and decreased fertility.
How much do you need?
I usually recommend a combination of EPA and DHA in the amount of 2 grams per day, but will occasionally recommend up to 5 grams per day depending on the clinical scenario. Due to the widespread pollution of our rivers, lakes, and oceans, fish can contain large amounts of heavy metals, PCBs, and other toxins. For this reason, I tend to recommend less total fish consumption and more fish oil supplementation from reputable, high-quality, 3rd party tested companies.
Dietary Sources of EPA & DHA
If you are going to eat fish, I’ve included a list of seafood that is generally safe to have 1-2 times per week.
Wild Caught Pacific Salmon
- Chum (Keta)
- Coho (Silver)
- Pink (Humpback)
- King (Chinook)
- Sockeye (Red)
SMASH Fish
SMASH is an acronym, including the types of fish with the lowest level of contamination and the highest nutritional value. They tend to have a shorter life and are lower on the food chain.
- Salmon
- Mackerel
- Anchovies
- Sardines
- Herring
Other
- Egg yolks from pastured chickens, consuming an organic, non-GMO diet
- Grass-fed beef
- Grass-fed organic butter
I don’t recommend flaxseed, chia seed, or walnuts as the primary source of essential fatty acids. None contain EPA or DHA, and we are very inefficient at converting their ALA content into DHA. However, they do have other benefits, so including them as part of your diet can be helpful for many reasons. Consume DHA directly to ensure sufficient intake.
If you choose to supplement, fish oil (animal sourced) or algae (plant-sourced), look for a high-quality product that has been tested by a 3rd party for industrial chemicals and heavy metals. Look for a capsule or liquid containing at least 1000 mg per serving of combined EPA and DHA. These oils are highly susceptible to oxidation and damage from heat and light and must be kept in the refrigerator and tossed if they are beyond their expiry date. Taking them with food will increase absorption, and freezing the capsules may reduce ‘fish oil burps.’
Which fish oil supplements are recommended?
Pro-Omega 2000 by Nordic Naturals
- Capsule
- Sourced from anchovies and sardines
- 3rd party tested for quality and purity
- 1 capsule = 562.5 mg EPA, 437.5 mg DHA
- Dose: 2 caps per day with food if NOT regularly eating fish
ProOmega Lemon Liquid by Nordic Naturals
- Liquid
- Sourced from anchovies and sardines
- 3rd party tested fro quality and purity
- 1 tsp = 1460 mg EPA, 1010 mg DHA
- Dose: 1 tsp 1x/day with food if NOT regularly eating fish
DHA Finest Pure Fish Oil by Pharmax
- Liquid
- 3rd party tested for quality and purity
- 1 tsp = 260 mg EPA, 1200 mg DHA
- Dose: 1 tsp 2x/day with food if NOT regularly eating fish
One of my favorite ways to incorporate fish oil into my diet is the Fertility Green Drink. Check out the recipe by clicking the link!
If you want to stay in the know when new posts, recipes, book reviews, resources, courses, and practice promotions are released sign up for the newsletter or follow me on Instagram and Facebook!
Lastly, if you’re looking for Integrative Fertility support or help with Preconception Health Optimization, I’m available via virtual consult. Schedule a FREE 15-Minute Discovery call today!
This is not personalized medical advice. It’s always important to talk with your personal provider regarding individualized recommendations and dosing appropriate for you. This information is not a substitute for medical advice or care.
References
- Fertility and Sterility. September 2018, Volume 110, Issue 4, p557-780.
- Gaskins AJ, Chavarro JE. Diet and fertility: a review. Am J Obstet Gynecol. 2018;218(4):379-389. doi:10.1016/j.ajog.2017.08.010
- McKeegan PJ, Sturmey RG. The role of fatty acids in oocyte and early embryo development. Reprod Fertil Dev. 2011;24(1):59-67. doi:10.1071/RD11907
- Hammiche F, Vujkovic M, Wijburg W, et al. Increased preconception omega-3 polyunsaturated fatty acid intake improves embryo morphology. Fertil Steril. 2011;95(5):1820-1823. doi:10.1016/j.fertnstert.2010.11.021
- Kim, C.H., et al. The effect of supplementation with omega-3-polyunsaturated fatty acids in intracytoplasmic sperm injection cycles for infertile patients with a history of unexplained total fertilization failure. Fertil Steril. 2010; 94(4): S242.
- Attaman JA, Toth TL, Furtado J, Campos H, Hauser R, Chavarro JE. Dietary fat and semen quality among men attending a fertility clinic. Hum Reprod. 2012;27(5):1466-1474. doi:10.1093/humrep/des065
- Safarinejad MR, Safarinejad S. The roles of omega-3 and omega-6 fatty acids in idiopathic male infertility. Asian J Androl. 2012;14(4):514-515. doi:10.1038/aja.2012.46
- Sturmey RG, Reis A, Leese HJ, McEvoy TG. Role of fatty acids in energy provision during oocyte maturation and early embryo development. Reprod Domest Anim. 2009;44 Suppl 3:50-58. doi:10.1111/j.1439-0531.2009.01402.x
- Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002;56(8):365-379. doi:10.1016/s0753-3322(02)00253-6
