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Omega-3 Fatty Acids: Impact on Fertility

July 22, 2018

In recent years, we’ve been learning about the impact of quality of fats on our health. The focus should be on including healthy fats, instead of on following a low fat diet. The same is true for fertility. We learned in the Nurses’ Health Study that higher intake of trans fats was associated with ovulatory infertility. In addition, omega-3 fatty acids seem to impact fertility in a variety of ways.


Let’s back up and review the different types of omega-3 fatty acids. The plant source omega-3 fatty acid (like walnuts, chia seeds, and flaxseed) is called alpha-linolenic acid (ALA), and the animal source omega-3 fatty acids (like cold water fatty fish, eggs, and grassfed beef) are EPA and DHA. EPA and DHA may have beneficial impacts on our health and fertility. Our body is able to convert a small amount of ALA into EPA and DHA, but this conversion is inefficient. Going right to the source by getting EPA and DHA from fish, eggs, and supplements is your best bet.


Studies have looked at the impact of omega-3 fatty acids on embryo quality, PCOS, endometriosis, and sperm quality. Higher intake of omega-3 fatty acids has been associated with better embryo quality when doing IVF. An additional animal study showed similar results. In a randomized controlled trial of men with low sperm count, motility, and morphology, EPA and DHA supplementation improved all three of these sperm parameters compared to placebo. In PCOS, omega-3 fatty acids may help lower LDL cholesterol and triglycerides and reduce insulin resistance. Higher intakes of omega-3 fatty acids have also been associated with lower risk for endometriosis, and in an animal model of endometriosis, omega-3 fatty acids helped induced regression of endometriosis lesions.



Omega-3 fatty acids, EPA and DHA, have many potential fertility benefits. Eating low mercury fatty fish is beneficial, however it’s important to keep even low mercury fish intake to 12 oz per week. Thus EPA and DHA supplementation is often recommended in order to take in omega-3 fatty acids on a daily basis.



References

Hammiche F, Vujkovic M, Wijburg W, et al. Increased preconception omega-3 polyunsaturated fatty acid intake improves embryo morphology. Fertility and Sterility. 2011; 95(5):1820-1823.

Yang K, Zeng L, Bao T, et al. Effectiveness of omega-3 fatty acids for polycystic ovarian syndrome: a systematic review and meta-analysis. Reprod Biol Endocrinol. 2018;16:27.

Safarinejad MR. Effect of omega-3 polyunsaturated fatty acid supplementation on semen profile and enzymatic antioxidant capacity of seminal plasma in infertile men with idiopathic oligoasthenoteratospermia: a double-blind, placebo-controlled, randomized trial. Andrologia. 2010;43:38-47.

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Tips for Spring Restoration

February 18, 2025
Spring arrives next month, and with it, more cold days (perhaps even snow)! But March also brings the promise of new life. We love this time of year. The ground starts to smell fresh and ripe. Small green buds begin to swell from the earth reaching up, up, up. Birds chatter in the trees. The sun stays in the sky a little longer each day. After a long, cold winter of hibernation, spring restores nature’s beauty. Spring inspires us to restore ourselves, too and these self-care techniques will lead you to restoration of mind, body and spirit. Hydrate. Drink a glass or two of water first thing in the morning. Keeping yourself hydrated helps boost your mood, improves brain power and protects you against disease. Make a gratitude list. Spending just a few minutes a day writing down what you are grateful for can dramatically shift your day. The more gratitude you have, the more open to abundance you become. Breathe. Set aside a few minutes each day to practice breathing. There are so many benefits! Among them, diaphragmatic breathing alleviates stress, reduces pain, strengthens internal muscles and moves blood to organs and tissues. If you’re not sure how to get started, try our Breathe & Restore Workshop or schedule an Soothe the Senses: Calm the Nervous System Fertility Enhancing Massage™ to receive some hands-on breath work coaching. Stretch. Five to 10 minutes of stretching in the morning increases energy levels, enhances circulation, reduces injury and centers your mind. Even better is a regular yoga practice. Get started by downloading the Fully Fertile App today to give you a jump start! Our next Signature Yoga for Fertility Series begins on Monday, February 24th to reduce anxiety and stress by 20% or more in just six weeks. Eliminate something from your diet that isn’t serving you. I nstead of overhauling your entire diet, start by taking out one food that doesn’t nourish your body. Replace it with a different item that supports your desire for restoration. Learn even more by working with scheduling a nutrition consult ! We look forward to seeing you virtually or in-person at one of our centers to help you get started. Many wishes for a beautiful spring!
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