Omega‑3 fatty acids perform important functions in the body and are, among other things, components of cell membranes. They are also being scientifically studied in connection with trying to conceive and fertility. Some studies indicate possible links between omega‑3 status and reproductive factors. However, it has not yet been clearly proven whether additional omega‑3 intake increases the likelihood of pregnancy.
- Which foods contain omega‑3 fatty acids?
- Omega‑3 fatty acids: Effects when trying to conceive
- Omega‑3 fatty acids: Effects during pregnancy
- Do omega‑3 supplements make sense?
- The ratio of omega‑3 to omega‑6
- Omega‑3 in women’s health
- Positive effects of omega‑3 fatty acids
Which foods contain omega‑3 fatty acids?
Omega‑3 fatty acids are polyunsaturated fatty acids and are, among other things, an important component of cell walls. There are three different types of omega‑3 fatty acids:
- ALA (alpha-linolenic acid)
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
EPA and DHA are found mainly in fatty fish and certain algae. The body can produce a small amount from ALA.
The following foods contain ALA and/or DHA and EPA:
- Flaxseed oil & flaxseeds
- Hemp oil
- Chia oil & chia seeds
- Walnut oil & walnuts
- fatty saltwater fish (herring, salmon, mackerel)
- Algae
When choosing fish, possible contaminant exposure should also be taken into account.
Omega‑3 fatty acids: Effects when trying to conceive
Omega‑3 fatty acids are involved in various metabolic processes and are components of cell membranes. Possible links with female and male fertility are also being investigated.
Some studies suggest that good omega‑3 status could be associated with certain parameters of sperm quality as well as outcomes in fertility treatments. However, the evidence is not consistent. At present, it is therefore not possible to say with certainty that additional omega‑3 intake increases the likelihood of a natural pregnancy or the success of IVF or ICSI treatment.
Omega‑3 fatty acids: Effects during pregnancy?
During pregnancy, DHA in particular plays an important role in the development of the child’s brain and eyes. The German Nutrition Society recommends a daily intake of 200 mg DHA for pregnant women. This can be achieved, for example, by eating one to two portions of fish per week, including fatty fish. Women who do not eat fish can obtain DHA through a suitable supplement.
Do omega‑3 supplements make sense?
Whether an omega‑3 supplement is useful depends, among other things, on your individual diet. EPA and DHA can be obtained, for example, from fatty fish; for people who do not eat fish, algae-based supplements are also available.
In the context of trying to conceive, individual studies show possible positive associations between omega‑3 intake and fertility. However, no general recommendation can currently be derived to take omega‑3 specifically to increase the likelihood of pregnancy.
The ratio of omega‑3 to omega‑6
Omega‑3 and omega‑6 fatty acids are both polyunsaturated fatty acids and perform important functions in the body. Because certain fatty acids from both groups are partly metabolized via the same enzyme systems, the ratio of omega‑6 to omega‑3 has long been discussed.
However, the key is not to reduce omega‑6 as much as possible. More important is an overall balanced diet with an adequate intake of omega‑3 fatty acids. Good sources of EPA and DHA are fatty saltwater fish in particular; for people who do not eat fish, algae products are also an option.
Based on current research, no direct link can be derived between a specific omega‑6 to omega‑3 ratio and a higher likelihood of pregnancy.
Omega‑3 in women’s health
The possible influence of omega‑3 fatty acids is also being investigated in PMOS (formerly PCOS). Studies indicate effects on individual metabolic, inflammatory, and hormone parameters. However, it is not sufficiently proven whether this results in a relevant benefit for fertility or the likelihood of pregnancy. When trying to conceive with PMOS, individualized diagnostics and treatment are therefore crucial.
Positive effects of omega‑3 fatty acids
Omega‑3 fatty acids also perform important functions in the body regardless of whether you are trying to conceive. EPA and DHA contribute, among other things, to normal heart function. DHA also contributes to the maintenance of normal brain function and vision.
A balanced diet with suitable omega‑3 sources can help ensure an adequate supply. Whether supplementation beyond this is advisable depends, among other things, on your individual diet and life situation.
