Omega 3 fatty acids – all about my favourite fertility nutrient
If you haven’t heard much about Omega 3 fatty acids, think of the healthy fats found in fish like salmon. Fish oils along with nuts, seeds and plant oils like flaxseed, are all sources of Omega 3 which should be included in your fertility diet.
With both plant and marine sources of Omega 3 you may be wondering, what's the difference? Well, aside from the obvious indifference being plants vs seafood, plant sources like flaxseed, chia seeds, soybean and other soy products are not as well converted in our bodies. For this reason, when we’re looking for gold standard sources of Omega 3, opt for marine grade options like salmon, trout, sardine and oysters.
Admirably, despite playing such an integral role in cell membranes throughout our bodies, Omega 3 is also vital for your fertility journey too!
But what makes Omega 3 fatty acids so important for fertility? Let me highlight just a few benefits for you.
Firstly, having sufficient levels of Omega 3 has been shown to IMPROVE both egg and sperm quality (Safarinejad & Safarinejad, 2012).
In fact, it should be highly noted that Omega 3 fatty acids play a vital role in the foetal development of the eyes and brain (Coletta et al., 2010).
What about reducing the time it takes to fall pregnant? That’s right, there has been a positive association found with the improved consumption of fish and the time taken to fall pregnant (Gaskins et al., 2018).
But exactly how much should you be having to reap these benefits?
Well, it’s ideal to include oily fish like those listed above between two and three times a week. However, don’t despair if you have seafood allergies or have cultural or ethical preferences that prevent you from eating fish. Good quality supplementation can be a huge help. Supplementing Omega 3 in your diet can help you reach the recommended weekly intake. As always, ensure you consult your Healthcare Professional before starting any new supplementation regime.
For continued updates on Omega 3 fatty acids and more, be sure to follow me over on Instagram @fertility.nutritionist.
