The Essential Role of Omega-3s in Fertility, Pregnancy, and Postpartum: Enhancing Egg Quality and Beyond

Fertility and Omega-3s:

Omega-3 fatty acids, particularly EPA and DHA, are crucial for hormonal balance and reproductive health. They play a vital role in regulating menstrual cycles and improving the quality of the uterine lining, which is essential for successful implantation of the embryo. 

Research suggests that Omega-3s can improve fertility in both men and women. In men, these fatty acids are linked to better sperm quality, while in women, they are associated with improved ovarian reserve and egg quality. A study by Nehra et al. (2012) in the 'Journal of Clinical Endocrinology & Metabolism' indicates that Omega-3s improve the ovarian follicular environment by reducing oxidative stress and enhancing egg quality. This improvement is crucial for successful conception and a healthy pregnancy. For men, Omega-3s play a role in sperm health. Research published in the 'Journal of Lipid Research' by Safarinejad (2011) demonstrated that increased Omega-3 intake led to improved sperm morphology (sperm shape) and motility (sperm movement). 

From a food first perspective, after 12 weeks of adding 75g of walnuts each day to the diet of healthy men, sperm vitality, motility and morphology all improved.

Omega-3s During Pregnancy:

Once conception occurs, the role of Omega-3s becomes even more critical. DHA, a type of Omega-3, is a major structural component of the human brain and retina. Adequate intake of DHA during pregnancy is linked to numerous benefits for the developing fetus, including enhanced cognitive development, better vision, and reduced risk of preterm birth. A study published in the American Journal of Clinical Nutrition (Judge et al. 2007) found that pregnant women who consumed higher amounts of Omega-3s had babies with better hand-eye coordination, a marker of neurodevelopment.

Omega-3s also benefit the mother's health. They are known to reduce the risk of preeclampsia, a condition characterised by high blood pressure and can be dangerous for both mother and baby. Additionally, these fatty acids play a role in preventing postnatal depression, a condition that can affect mothers after pregnancy (Jorgensen et al. 2013) and may reduce the risk of early preterm birth and improve birth weight (Carlson et al., 2013; Kar et al., 2016; Middleton et al., 2018).

Incorporating Omega-3s into Your Plant-based Diet:

Ensuring you are meeting your omega 3’s nutrient needs is essential to help you get pregnant, stay pregnant and have the healthy pregnancy you dream of. It’s also one of the biggest gifts you can give your future baby as the addition of omega 3’s is vital in optimal cognition and healthy brain function. So, where do you focus your nutrients to meet your omega 3 needs? The answer depends on how flexible your plant-based diet is.

Vegan and Vegetarian: 

Supplementing with a high quality omega 3 from a sustainable grown algae is the best option. Algae is the source of omega 3’s for fish and a great way to make sure you’re meeting your omega 3’s nutrient needs. 

But what about walnuts, chia seeds and flax seeds?

Although these nuts and seeds are a good source of omega 3’s, this type of omega 3 is called Alpha Linolenic Acid (ALA). ALA converts to DHA in the body but conversion sits between 5-8% (that’s low). This means relying on walnuts, chia seeds and flax seeds for as your sole source of omega 3’s is risky because it is very likely that you are not getting enough to support both a healthy Mama and baby.

Pescatarian: 

The strategies discussed for vegan and vegetarians is also applicable if you are plant curious or enjoy a more flexible approach to your plant-based diet. It’s also important to remember that consistency is key so if you aren’t eating omega 3 rich foods weekly, then a high quality algae or fish oil supplement is best. In food, the best source of omega 3’s is small, oily fish. Fatty fish such as salmon, mackerel, and sardines are excellent sources of DHA and EPA. All of these sources provide over 2000mg of omega 3’s per 150g serve. To meet your omega 3 requirements, a common guideline is to ensure two meals per week include oily fish.

At Plantful Pregnancy, the Comprehensive Prenatal Supplement Check-Up includes 2x At-Home omega 3 testing kits, giving you clarity and confidence that you’re meeting your omega 3 nutrient needs for a healthy Mama and baby.

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