Understanding Omega-3s: Can They Really Support Your Fertility Journey?

What Are Omega-3 Fatty Acids—and Why Do They Matter for Fertility?

Omega-3 fatty acids are essential fats—our bodies need them, but we can’t make them from scratch. They must come from food or supplements. The main omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found primarily in oily fish like salmon, sardines, and mackerel, as well as algae. Another, ALA (alpha-linolenic acid), comes mostly from flaxseeds, chia seeds, and walnuts.

While omega-3s are celebrated for helping heart and brain health, their role in fertility—both for women and men—is drawing more attention. But are supplements necessary, or is this another health trend?

How Do Omega-3s Influence Fertility in Women?

Hormones, inflammation, and egg health—these are big players when it comes to conception, and omega-3s are woven into all three. Here’s how:

• Hormone Balance: Fats serve as the building blocks for hormone production, and omega-3s have been shown to help balance reproductive hormones, including the all-important LH and FSH. Their benefit is perhaps clearest for those dealing with polycystic ovary syndrome (PCOS), where omega-3s may help improve ovulatory function (International Journal of Molecular Sciences, 2019).
• Reduce Inflammation: Chronic inflammation can quietly undermine fertility by affecting ovulation, egg health, and even implantation. Omega-3s naturally calm inflammatory pathways, which may help foster a more supportive environment for conception (Nutrients, 2020).
• Egg Quality & Ovarian Reserve: Emerging evidence suggests that higher omega-3 intake is linked to better ovarian reserve—a marker of egg quantity and quality—especially in women over 35 (JAMA Network Open, 2019).

What’s particularly interesting: One U.S. study reported that women who ate more seafood had a shorter time to pregnancy compared to those who didn’t (Journal of Clinical Endocrinology & Metabolism, 2018). While seafood brings other nutrients to the table, omega-3s are the main suspect behind this effect.

Omega-3s and Male Fertility: The Overlooked Link

Sperm health is just as crucial as egg health in the conception puzzle, and omega-3s are turning out to be quietly important here as well. Here’s what science has pieced together:

• Improved Sperm Count and Motility: Supplementing with omega-3s was found to improve sperm count and how well they move—critical factors for fertilization (Basic and Clinical Andrology, 2018).
• Sperm Morphology: Sperm need just the right shape to succeed at fertilization. Studies suggest that men with higher omega-3 levels tend to have better sperm morphology (Human Reproduction, 2012).
• Protection Against Oxidative Stress: Sperm are particularly vulnerable to oxidative damage, and omega-3s seem to help safeguard them during their journey.

For couples navigating unexplained infertility or “borderline” male factors, omega-3 intake might just offer an under-recognized advantage.

Foods First: How Much Omega-3 Do You Really Need?

Official recommendations vary, but many fertility specialists suggest aiming for around 500–1000 mg combined EPA and DHA per day when trying to conceive. For context, a serving of wild salmon provides about 1,000–1,500 mg, while canned sardines offer 1,000 mg per 100g.

Plant-based sources like flaxseed and walnuts deliver ALA, but only a small percentage (~5-10%) is converted to the “active” forms (EPA & DHA) used in the body (NIH Office of Dietary Supplements). For vegetarians or vegans, microalgae supplements are a direct, DHA-rich alternative.

• Fish (salmon, sardines, mackerel, trout): Top sources, with robust levels of EPA and DHA.
• Chia, flax, walnuts: Excellent plant-based ALA, but less reliable for converting to EPA/DHA.
• Algae oil: Potent plant-based DHA; ideal for those who avoid animal sources.

The Mediterranean diet, which is naturally high in omega-3s (through fish, nuts, and olive oil), has been linked again and again to higher fertility rates and healthier pregnancies (Nutrients, 2021).

Should You Take Omega-3 Supplements for Fertility?

Diet first, always—but what if you’re not eating much fish, or you have allergies, food restrictions, or just can’t stand the taste? Here’s what current research and nutrition guidelines say about omega-3 supplementation and fertility:

• If you rarely eat oily fish (less than twice per week), a supplement is the simplest way to reliably reach beneficial omega-3 levels.
• Supplements have been shown to raise blood levels of omega-3s more effectively than food sources for some people, particularly those with impaired conversion from ALA (American Journal of Clinical Nutrition, 2006).
• Look for products tested for purity and heavy metals—third-party seals like IFOS or NSF are a good indicator.

A 2020 meta-analysis found that omega-3 supplementation may help improve pregnancy rates, especially among women with inflammatory conditions or PCOS (Nutrients, 2020). The effect seems modest for the general population, but potentially meaningful if your omega-3 intake is on the low side.

For those using assisted reproductive technologies like IVF, some clinics recommend omega-3s for their anti-inflammatory benefits, though the evidence is not yet conclusive (Human Reproduction, 2018).

Who Might Not Need Omega-3 Supplements?

Not everyone benefits equally, and it’s important to keep things honest and nuanced.

• If you enjoy at least 2–3 servings of fatty fish per week and follow a balanced, whole-food diet, supplements may add little extra benefit.
• If you have a bleeding disorder or use blood-thinning medications, high doses of omega-3s can increase bleeding risk—consult with your care provider.
• Omega-3 supplements are generally well-tolerated, but in rare cases can cause GI upset or interact with certain medications.

No supplement can fix what’s missing from an unvaried or processed diet. A healthy lifestyle—managing stress, movement, connection, and nutrition—works best in harmony with any targeted addition.

Real-Life Stories and What’s Missing from the Research

For many, adding omega-3s is one piece of a much bigger fertility puzzle. Small clinical trials point to benefits, especially in specific groups, but there’s no magic bullet. There’s still a need for larger, more diverse studies asking real-world questions: What about people with chronic stress? With gut health challenges? With different genetics?

It’s worth noting that some people report improved mood, less menstrual pain, and better skin when they boost omega-3s—anecdotal, but encouraging for overall well-being on the fertility journey.

Simple Ways to Add More Omega-3s—Without Stress or Guilt

• Try a new fish recipe once a week—grilled sardines or salmon burgers are easy options.
• Sprinkle ground flaxseed onto muesli or yogurt.
• Swap regular eggs for omega-3 enriched varieties.
• If you’re vegetarian or vegan, look for algae-based DHA oils.
• Mix walnuts into smoothies or salads for a subtle, nutty boost.
• Choose a good-quality supplement if that feels right for you, and take it regularly for at least three months to see potential benefits.

Small, consistent tweaks tend to win out over all-or-nothing changes.

Looking Forward: A Personalized Approach to Omega-3 and Fertility

Omega-3s are not a “cure-all”—but for many, they represent an empowering, low-risk strategy to nourish body and mind along the fertility path. Whether from whole foods or a supplement, they support not only hormones and egg or sperm health, but also mood and the inflammatory balance underlying so much of reproductive wellness.

The best choice is always individual and evolves with you. If you’re curious whether an omega-3 supplement makes sense for your unique circumstances, talk it through with a practitioner who gets the full picture—and remember: every step you take to care for yourself is a positive, hopeful movement on your journey.