Consuming foods high in omega-3s is good for increased fertility, both for men and women! Flaxseeds, walnuts, chia seeds, and hemp seeds are the best plant-based dietary sources of omega-3 fatty acids.
Omega-3s for male fertility
Unfortunately, most people fail to consume adequate amounts of omega-3s through food.
On the contrary, the Western-type diet is particularly rich in omega-6s. This high ratio of omega-6s to omega-3s may cause chronic inflammation, and disease!
Omega-3 supplements and foods containing omega-3s are beneficial, particularly for infertile men.
Are omega-3s good for increased fertility in women?
Daily dietary intake of omega-3s is vital for female fertility. For instance, omega-3s improve oocyte and embryo quality. Above all, omega-3s have powerful anti-inflammatory properties, protecting the vulnerable oocytes.
Furthermore, high serum levels of omega-3s have been linked to higher chances of successful birth, among women undergoing ART (Assisted Reproduction).
Additionally, the administration of omega-3s may be beneficial before IVF (In Vitro Fertilisation) treatment, improving clinical pregnancy and live birth rates!
Hence, a daily consumption of foods containing omega-3s, throughout lifespan, is good for women who want to get pregnant.
Most noteworthy, a diet rich in omega-3s may prolong reproductive function and improve oocyte quality.
On the contrary, high consumption of omega-6s seems to be bad for female fertility. A high omega-6 to omega-3 ratio may cause poor oocyte quality, and decreased female fertility!
Also, omega-3 supplementation during pregnancy lowers the risk of premature birth, increases the length of pregnancy and birth weight. Additionally, omega-3s may be beneficial for the child’s brain development.
Furthermore, high levels of serum omega-3s might decrease the risk of postpartum depression! Most noteworthy, omega-3s are necessary for normal cortisol values and reduced anxiety!
Therefore, women should increase the daily consumption of omega-3s. Food supplements based on fish oil are pretty popular. But, you shouldn’t depend on them. They may contain high levels of environmental toxicants, making them dangerous for pregnant women.
Besides omega-3s, there are many other compounds beneficial for female fertility, such as vitamin C & D, iron, and melatonin. More here.
How much omega-3s do I need a day?
The recommended daily dosage of omega-3s is about 1.6g for men and 1.1g for women. Moreover, women in pregnancy need about 1.4g of omega-3s a day.
Do I need omega-3 supplements to get pregnant?
Certainly, you can take enough omega-3s from food. You should consult your health care provider, before taking omega-3 supplements, though.
Prefer omega-3 supplements with EPA and DHA. These types of omega-3s are found in fish oil and algae. Most noteworthy, they’re easily absorbable by the body. It can use them directly. On the contrary, the body has to convert omega-3s from plant-based sources to EPA & DHA.
Prefer omega-3 supplements from algae. They’re suitable for vegans. Moreover, omega-3 supplements from algae don’t have contaminants, as algae are grown in tanks, away from the pollution of the ocean.
You can find all the omega-3 supplements from algae on Amazon.
The FDA recommends a daily dosage of EPA & DHA from supplements up to 3g a day.
Foods high in omega-3s
Flaxseeds are the richest plant-based food in omega-3s. A tbsp of whole flaxseeds contains 2.3g of omega-3s!
See the whole list of common foods containing high amounts of omega-3s here.