If you’ve been tuning in to conversations about nutrition and fertility, you’ve probably heard “healthy fats” come up again and again. But why do these fats matter so much when you’re dreaming of welcoming a new life? The answer isn’t just about calories or weight—it’s far deeper and more holistic. Fats aren’t villains or miracle-workers. They are essential allies, playing subtle yet powerful roles in fertility, hormonal balance, and even the emotional resilience needed along the way.
Hormones are the body’s messengers, orchestrating everything from ovulation to implantation. Many of these hormones, including estrogen and progesterone, are literally built from fats (or, more specifically, cholesterol and fatty acids). Without enough healthy fats, the body struggles to make these crucial building blocks.
The American Society for Reproductive Medicine highlights that women consuming less than 20% of daily energy from fat may experience irregular cycles (ASRM). Furthermore, a study published in the journal Fertility & Sterility found that too low an intake of dietary fats—especially essential fatty acids—has been linked to anovulation (when the ovaries fail to release an egg).
Egg quality isn’t static—it is influenced by what nourishes us, including the fats we eat. The follicular environment (the tiny “nest” around developing eggs) relies on a steady supply of omega-3 fatty acids. According to a 2018 study in Human Reproduction, women with higher blood levels of the omega-3 DHA had significantly better embryo quality during IVF compared to those with lower levels.
Omega-3s (particularly DHA and EPA, found in fatty fish and algae) may help:
It’s not just about eating more “good fat”—it’s about the right types, in balance.
Many people worry that dietary fat will harm their cycle, but the reality is the opposite. Extremes—either too little fat, or diets overloaded with processed trans fats—can trigger ovulatory dysfunction. One landmark study, the Nurses’ Health Study II, discovered that women who ate more plant-based monounsaturated fats (like those from olive oil and avocados) were less likely to struggle with ovulatory infertility, while those who consumed high amounts of trans fats (think: processed baked goods) had increased risk (NHS II study).
When conversations about fertility turn to nutrition, men are often left out. Yet, sperm health is also affected by dietary fats. In particular, omega-3 fatty acids have been shown to increase sperm count, motility, and morphology. A 2019 meta-analysis found that supplementation improved several markers of semen quality (Frontiers in Physiology).
Including men in the nourishment conversation isn’t just inclusive—it can make a real, measurable difference.
Fertility isn’t just a physical journey. Staying resilient in the face of uncertainty requires emotional balance, too. Healthy fats, especially those found in nuts, seeds, and oily fish, support neurotransmitter balance—think serotonin, dopamine, and GABA—all key players in mood regulation.
According to research from Harvard Medical School, omega-3 fatty acids are linked to reduced rates of depression and anxiety. This matters during fertility struggles, as mood can impact cycle regularity, self-care routines, and partnership dynamics.
What about omega-6s? While essential, most Western diets already contain plenty. The true balance comes from adding in omega-3-rich foods and moderating the intake of processed omega-6 oils (like corn, soybean, and sunflower oils).
Not all fats are created equal. Fertility-friendly eating means reducing harmful types, especially:
Look for minimal-ingredient, cold-pressed oils and fresh, whole fat sources.
The healthiest approach isn’t to overhaul everything overnight, but to gently incorporate nourishing fats into daily life. Here are a few ideas to get started:
For those following a vegetarian or vegan diet, algal oil is a reliable plant-based source of DHA and EPA.
Each fertility journey is unique, and bodies respond differently to specific dietary changes. The holistic way is compassionate and patient—gently tuning into your body, noticing how you feel, and making choices that feel supportive for you. If you have specific health concerns or are managing a condition (like endometriosis, PCOS, or food sensitivities), working with a nutritionist or naturopathic doctor can help tailor guidance even further.
Ultimately, healthy fats are not just about numbers or labels—they are a vital thread in the tapestry of fertility, hormone harmony, emotional resilience, and overall well-being. Embracing the right kind of fats is one of the most nurturing acts you can offer yourself, wherever you may be on this journey.