Benefits of Omega 3 for Fertility - Sue Ritchie

Benefits of Omega 3 for Fertility

Benefits of Omega 3 for Fertility

Benefits of Omega 3 for Fertility

Ensuring that you have enough Omega 3 as part of your diet is hugely important when it comes to your fertility and increasing your chances of conceiving and of having a healthy baby.

Unfortunately, most people in the Western world are not consuming enough Omega 3 in their diet and there is a huge imbalance between intake of Omega 3 and Omega 6. This imbalance will be having an impact on female and male fertility.

What is Omega 3?

Omega 3 is the name of a group of fatty acids that are beneficial to our health in many ways. Omega 3 fatty acids are important fats that you must get from your diet. They are not something that the body makes itself.

Every cell in your body needs omega 3. They help to maintain many crucial functions.  From your eyes to your skin, your muscles and joints and your digestion. They are also good for maintaining good cardiovascular health.  Your immune system and also for your brain health and for brain development in babies.

There are three types of Omega 3:

  • Alpha-linolenic or ALA. This is found in various plant-based foods such as walnuts, flax seeds and chia seeds.
  • DHA and EPA, which are found in deep and cold water algae and also in the fish that feed on them.

Omega 3 Deficiency

Unfortunately, most people in the Western world are deficient in Omega . We also are taking in too much Omega 6 due to diet.

Having a good balance between Omega 3 and Omega 6 is very important. It underpins optimal health.

Balance is essential

Omega 3 and Omega 6 balance is important. If you have a diet that is too rich in omega-6, it can prevent your body from metabolising Omega 3. The result being it negates its anti-inflammatory superpowers. You should be looking to consume equal amounts of Omega 3 and Omega 6 fatty acids. We don’t live in an ideal world though, and most of us are consuming at least 6 times as much Omega 6 as Omega 3.

To make matters worse, some kinds of Omega 6  fatty acids appear to promote inflammation. The big problem lies in our high consumption of processed foods. The average diet today comprises of 60% processed foods.  This has become an increasing problem for our health. Even more worrying is that our consumption of processed foods has more than doubled in the last 20 years and they are significantly harming our health.

A key factor is the use of refined vegetable oils in processed foods. You will find these in ready meals, cakes and biscuits. Also, things like mayonnaise, crisps, confectionery, peanut butter, and vegetable spreads.

Oils like sunflower, corn and soybean oils are all naturally high in Omega 6 fatty acids. There is a problem with them though. These lose their Omega 3 content as a result of genetic modification, crop spraying, processing and heating.


When you are looking to conceive it is going to be important to reduce your consumption of Omega 6. You can do this by eating a more a natural wholefood diet. Avoiding consuming processed foods. Reducing your use of refined vegetable oils. Swapping to using olive, avocado or coconut oils. Even better opt for cold-pressed, extra virgin, organic oils.

Also swap that vegetable spread for good old natural butter.

You want to be increasing your balance of Omega 3. Eating oily fish, fish oil, leafy green vegetables, flaxseeds, walnuts and organic milk and cheese is a good way to increase your intake.

Omega 3 and Conception

Female Fertility Benefits

Omega 3 is important for good health generally, but is key when it comes to your fertility. When you are looking to conceive it is important that you ensure that you are getting enough Omega 3 in your diet. It will take around 3 months of regular consumption of Omega 3 in your diet to get to the beneficial levels you need. That is why it is so important to take time to get your health in a good place before you start looking to conceive.

Omega 3 are important for the following processes:

  • Regulation of hormones in the body
  • Increased cervical mucus (which helps sperm to progress to the egg, as long as it is not too acidic!)
  • Normalization of menstrual cycles
  • Reduction of the prolactin hormone that can prevent ovulation
  • Increased uterine circulation

Omega 3 also contains 2 fatty acids that are essential for good health: DHA and EPA.

Low levels of DHA have been correlated with depression and other mental disorders.

Ensuring you have enough DHA during pregnancy is important. As it may be associated with premature delivery, low birth weight and hyperactivity in children.

Vegetarian or vegans often lack DHA. So you should take microalgae supplements to make sure you get enough of this Omega 3.

You need to be getting enough DHA. If you are not getting enough  it can affect the health and intelligence of your baby. So it is best to be ensuring that you are eating enough Omega-3 before you conceive and to continue do so. You want to remain healthy through pregnancy and when you become a Mum.

Male Fertility Benefits

  • Improved circulation in the genital organs, supporting the work of the prostate and the production of seminal fluid.
  • Omega 3 is  essential for sperm production. EFAs and cholesterol are also essential ingredients in the sperm membrane.
  • DHA has a significant impact on the viability and health of sperm cells.
  • Sperm is healthier, more resistant and has better motility. This increases the chances of conceiving a baby, and a baby in better health too!

Let’s talk about Fish

Fish is a good source of Omega 3 so eating two portions of fish a week is a good thing to be doing. There are some negatives now associated with eating fish and that is due to pollution. In particular, pollution with mercury.

In light of that I recommend that you stick to eating smaller fish like:





And avoid larger fish like:




King mackerel


The larger the fish the higher the levels of mercury and this is harmful to a foetus or a nursing baby. Mercury is a toxin so it is not good for your own health either.

Omega-3 Supplements

If you are considering taking an Omega 3 supplement make sure it has a guarantee of high quality and is free of mercury and other pollutants. 

We have done research on the best supplements, so please do get in touch if you would like a recommendation. We can do an easy test to assess whether you are consuming enough Omega 3. We can also help by providing recommendations as to how you can increase your Omega 3, so it is at an optimum level.  Plus ensuring you have the right balance between Omega 3 and Omega 6.

Preparing for conception, even if you are looking to go for IVF treatment can significantly increase your chances of conception and having a healthy baby.

Want to know more about what preparing for conception means? Book your complimentary 30 minute Fertility Focus call. 

I am here to help you.

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