Consuming foods high in omega-3s is good for increased fertility, both for men and women!
Omega-3s for male fertility
According to studies, omega-3s may increase male fertility.[1,2]
Additionally, men should consume foods with selenium, zinc, and vitamin B12. These compounds are also beneficial for increased male fertility.
Omega-3s for female fertility
Omega-3s may also play a key role in female fertility. In fact, omega-3s may improve oocyte and embryo quality. Omega-3s have powerful anti-inflammatory properties, protecting the vulnerable oocytes.[3]
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![4]
Also, omega-3s may prolong reproductive function and improve oocyte quality.[5]
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.[6]
Furthermore, high levels of serum omega-3s might decrease the risk of postpartum depression! In addition, 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.[7]
Other necessary nutrients for increased female fertility are vitamin C & D, iron, and melatonin. More here.
Do I need omega-3 supplements to get pregnant?
Certainly, you can take enough omega-3s from food. Foods particularly high in omega-3s are fatty fish, certain seeds, certain nuts and vegetable oils. Even eggs and avocados contain decent amounts of omega-3s! Flaxseeds are the richest plant-based food in omega-3s. A tbsp of whole flaxseeds contains 2.3g of omega-3s!.
But, we can boost your daily omega-3 intake by consuming omega-3 supplements.
There are omega-3 supplements made of algae. They’re suitable for vegans. Moreover, omega-3 supplements from algae don’t have any contaminants, as algae are grown in tanks, away from the pollution of the ocean. You can find them on iHerb.
You should consult your health care provider before taking omega-3 supplements or changing your diet.
