As an Accredited Practising Dietitian specialising in fertility and pregnancy nutrition, I’m incredibly passionate about helping women make the best food choices for themselves and their future children.
Every client I meet has a unique story filled with their dreams and hopes. I’m here to provide top-quality, evidence-based nutrition advice to help you overcome your fertility challenges and make sure each of you feels empowered and confident on your journey.
Why Do I Advocate for Omega-3 Testing in My Clinic?
There are two main reasons:
- to personalize nutritional recommendations, and
- to optimize health outcomes for both mother and baby
So, what exactly are omega-3s and how do they impact fertility and the 1st 1000 days of a baby’s life?
What are Omega-3s?
Let’s dive right in! Omega-3 fatty acids are superstars when it comes to overall health. These powerful polyunsaturated fats are famous for their anti-inflammatory properties.
The main types of omega-3s you should know about are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). Since our bodies can’t produce EPA and DHA on their own, we need to get them from our diet or supplements.
So, where can you find these amazing nutrients? Oily fish like salmon, mackerel, herring, sardines, and anchovies are packed with omega-3s. You’ll also find smaller amounts in other seafood. If you’re looking for plant-based options, flaxseeds, chia seeds, walnuts, and hemp seeds are fantastic sources of ALA, but are unfortunately not good sources of DHA or EPA!
However, our modern Western diets often miss the mark, being higher in unhealthy fats and lower in omega-3s.
A growing number of studies have shown that omega-3 fatty acids can positively impact female reproductive outcomes! This is why I test all my clients’ omega-3 levels.
Benefits of Omega-3 Intake for Conception – Him and Her
Omega-3s offer many well-known benefits for heart health, cholesterol levels, cardiovascular health, and joint health. But, if you are on a fertility journey, omega-3s could be your secret weapon!
Adequate omega-3 intake has numerous benefits for natural conception. These mighty fats play a vital role in the structure of an oocyte (woman’s egg). Low levels of essential fatty acids in the egg’s membrane can actually lead to lower fertilization rates. So, by improving your intake of essential fatty acids like EPA and DHA through your diet, you can enhance egg quality, promote better maturation, and improve fertilisation rates (Salas-Huestos et al., 2021).
If you are a vegetarian it can be really hard to achieve sufficient omega-3 intake through your diet and we really recommend getting expert advice on supplementation.
Now, when it comes to sperm health, studies have shown that higher omega-3 levels are associated with better sperm overall quality. To break this down, a male with higher blood levels of omega-3s show increased sperm count, concentration, and motility (that is forward movement), all of which are crucial for natural conception (Salas-Huestos et al., 2021).
The typical Western diet which can contain high levels of unhealthy fats, like saturated and omega-6 fats, can actually hinder sperm mobility and affect the recognition and fusion of sperm and egg membranes. What that means is: when the sperm travels to meet the egg, they can’t connect and start the process of creating an embryo. Crazy, right!
So, we know that one of the best preconception dietary patterns is the Mediterranean diet. The Mediterranean diet is rich in omega-3s as seafood and oily fish are some of the primary sources of protein, and following this dietary pattern has been linked to increased chances of pregnancy (Vujkovic et al., 2010).
Now that we’ve talked about the importance of getting your omega-3 level check pre-pregnancy, let’s have a quick look at how your omega-3 level during pregnancy can positively impact infant outcomes! It’s never too late to get your omega-3 level checked!
Omega-3 Intake during Pregnancy
Additionally, robust evidence demonstrates that omega-3 blood levels above a certain point actually reduces the risks of preterm birth and low birth weight! Both of these things impact the health of both mother and child and is something we should be striving towards for every couple thinking about having a baby!
While research on omega-3 supplementation and natural fertility is still evolving, these findings highlight the benefits of investigating and achieving optimal omega-3 levels to naturally boost fertility outcomes.
Individualised Care
Personalised nutrition is something I am really passionate about and I believe tailoring advice specifically to the individual is so important for fertility and pregnancy.
Everyone has unique nutritional needs during these crucial times!
By conducting omega-3 testing in my clinic we gain valuable insights into an individual’s omega-3 levels, allowing us to tailor dietary recommendations and, if necessary, supplement to meet specific needs.
This personalised approach ensures that each client receives the support necessary to optimize their nutritional status for fertility and pregnancy. Ultimately, it’s about empowering my clients with knowledge and equipping them with the tools they need to navigate their fertility journey with confidence and optimism!
As a fertility dietitian, I am dedicated to helping my clients achieve their dreams of parenthood by improving egg quality, boosting sperm health, and maximizing their chances of conception. Let’s work together to make your fertility journey a success!
Suggested further reading on the omegaquant website: https://omegaquant.com/5-ways-pregnant-women-can-get-more-dha-in-the-diet/
