Melanie McGrice
Omega 3 is an essential nutrient that our bodies, unfortunately, don’t produce naturally, meaning we must get it through our diet. Significant research suggests that omega-3 plays an important role when it comes to optimising fertility – in both men and women.
The most well-known source of omega 3 is fish, but what if you follow a plant-based diet or can’t eat fish? Let’s take a look at how you can boost your fertility with plant-based omega 3’s.
Firstly, why do you need omega 3 in your fertility diet?
Studies have found that a diet rich in omega 3 can significantly increase your fertility and chances of falling pregnant. In one study, it found that women taking omega 3 supplements were twice as likely to fall pregnant as those who don’t. Seems a little too good to be true, doesn’t it? The reason for this seems to be because omega 3 improves the quality and quantity of your egg cells. Of course, the better quality and the more egg cells you have, the more likely you are to fall pregnant. Healthy omega 3 fats have also been found to promote ovulation which is crucial because, without ovulation, there’s no egg, without an egg… there’s no pregnancy.
There are 3 types of omega 3… Does it matter which type I have?
To put it simply… YES. The three forms of omega 3 – EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid) – are all important when it comes to boosting your fertility.
ALA can be found in plant sources such as flaxseed, chia seed, canola oil and walnuts. While EPA and DHA are found in fish, fish oil, krill oil and algae supplements.
The research which positively promotes omega 3 for fertility, has all been done on EPA and DHA. Whilst people who love fish are rejoicing, those who don’t or cannot eat it are faced with a problem as fish is the main source for the two fatty acids. Whilst you might be hoping that increasing your intake of ALA may do the job, this unfortunately is not the case. Although ALA can be converted to both EPA and DHA, the conversion rate is not very high and ALA alone will not meet your needs to promote fertility. You will have to consume foods rich in ELA and DHA otherwise consider supplementation as an option.
What should I do if I’m plant-based but want to boost my omega 3’s naturally?
Boosting your fertility through a healthy balanced diet should be the first thing to consider. As you can see, however, plant-based dietary sources alone may not be enough to meet your requirements and working with a fertility dietitian to create a supplement regime suited to your unique needs may be necessary.
In the meantime, to get you started, I’ve created a ‘fertility friendly plant-based recipe e-book’ that provides you with plenty of plant-based meals that provide key fertility nutrients, including omega 3, from plant-based sources. Check it out at www.melaniemcgrice.com/shop
