What you need to know about omega-3, fertility and the impact of deficiency

Not long after I met Zita West herself in clinic – around seven years ago – I booked in with fertility nutritionist Isabelle Obert to chat through my diet and supplement game, a few months into trying to conceive. We’d got a BFP – twice – but following two miscarriages quite close together, I was throwing everything at it. 

My diet, I knew, was really tip-top. I’ve been interested in nutrition since childhood, and was very aware of the pivotal role it can play, in a fertility journey. One of the key takeaways for me, from that session with Isabelle, was that even the best supplements require careful selection, understanding of dosage and potency, and awareness of sourcing, to be worth your time and money.

Not every ‘fish oil’ is created equal. And, what even is a fish oil? Are all omega-3 supplements fish oils? Why do I still pop these glistening soft gels – at age 38 I’m excited about Zita West’s step-up option Ultra Omega – when prepping for pregnancy? Let’s find out. 

Looking for the code? TRB readers get 10% off the entire Zita West supplement range (US and UK), with code TRB10* at checkout.

Omega-3 for fertility – diving deep on the benefits, dosage & FAQs

Omega-3 fatty acids have earned their spot as a go-to fertility boost. From aiding hormone balance to improving egg and sperm quality, they’re fundamental for reproductive health in both men and women. 

However, understanding why, how much to take – and choosing the best supplement – can be tricky. Omega-3 lines the shelves not just in pharmacies, but supermarkets, too. Even my local post office stocks it. Let’s break down the benefits, ideal intake, and what to look for in a supplement.

Why omega-3 matters for fertility

Omega-3s are polyunsaturated fats that play a vital role in many bodily functions, including brain health, heart health, and – importantly – fertility. Because our bodies can’t produce omega-3s on their own, we need to get them from diet or supplements. 

Here’s why they’re worth your awareness, particularly while trying for a baby:

Hormone balance

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), can promote hormonal balance in both men and women, supporting regular cycles in women and testosterone levels in men. Balanced hormones often go hand-in-hand with a more predictable ovulation pattern – crucial when you’re consciously planning conception.

Anti-inflammatory properties

Omega-3s are known for their powerful anti-inflammatory properties, reducing inflammation in reproductive organs. In women, this can improve ovarian and uterine function, essential for implantation and pregnancy success. For men, reduced inflammation aids sperm quality and overall reproductive health.

Improved egg and sperm quality

High-quality eggs and sperm are foundational for successful conception. Omega-3s support both by strengthening cell membranes and reducing oxidative stress, which can damage cells and DNA. 

Uterine lining support

Healthy omega-3 levels can enhance blood flow to the uterus, supporting uterine thickness and receptivity. This is crucial for implantation, as a thicker lining increases the chances of a fertilised egg burrowing in, and developing.

What dosage should I take, for fertility?

The general daily recommendation for omega-3 is around 250-500 mg of combined EPA and DHA for overall health, but fertility-specific dosages tend to be higher. 

We’d always recommend consulting with a qualified nutritionist to understand your specific requirements, but it’s not unusual to see dosages of 2,000 mg and over, for specific health goals and concerns.

How long does it take to see results?

Omega-3s take time to work in the body. Typically, 3-6 months of consistent intake is needed to notice significant fertility benefits, as it takes time for cells to integrate these. 

If you’ve done a fair bit of reading up, you’ll note that this timeline aligns with the approximate maturation cycle of eggs and sperm, allowing omega-3s to positively impact both.

What about male fertility?

We all know how crucial the male factor is when trying to conceive. And, in many cases nutrition can be pivotal. Specifically looking at omega-3, research demonstrates:

Improved sperm quality

 Studies have shown that omega-3 fatty acids can significantly improve sperm count, motility (movement), and morphology (shape). These factors increase the chances of the sperm reaching and fertilising an egg successfully.

Reduced DNA fragmentation

DNA fragmentation in sperm cells has been linked to implantation failure and early pregnancy loss. Omega-3s strengthen sperm cell membranes and reduce oxidative stress, lowering the chances of DNA fragmentation.

Improved blood flow

Omega-3s improve circulation, which enhances blood flow to the testes and other reproductive organs, supporting healthy sperm production.

What should I look for in a supplement?

A quick scan and cross-check between products clearly shows that not all omega-3 supplements are created equal. Here’s what I look for:

Combined EPA and DHA content

The most beneficial omega-3s for fertility are DHA and EPA, found in high-quality fish oil. Aim for a supplement that lists both.

Purity and sustainability

  Look for products that are mercury-free and certified for purity and sustainability. Every batch of Zita West’s Ultra Omega, for example, is tested to be free of heavy metals and known contaminants. 

Additional ingredients for fertility

Premium fertility-focused omega-3 supplements like Ultra Omega might add in a power punch of complementary essential nutrients – such as choline – supporting omega-3’s benefits for hormonal balance and reproductive health.

Omega-3 vs. omega-3-6-9 – which is best?

While ‘all-in-one’ omega-3-6-9 supplements are developed to include other essential fatty acids, nutritionists usually recommend focusing on omega-3s for fertility. 

The modern diet already contains high amounts of omega-6 fatty acids, which can contribute to inflammation. Prioritising omega-3 intake helps counteract this imbalance and better supports reproductive health.

Important considerations for omega-3 supplementation

While omega-3s are generally considered safe, here are some factors to keep in mind:

Blood thinners

Omega-3s have blood-thinning properties, so if you’re taking blood thinner medication, consult with a healthcare provider before supplementing, as they may increase bleeding risk.

Vegetarian or vegan options

If you follow a plant-based diet, algae-based omega-3 supplements provide DHA and EPA without fish oil. They can be just as effective for fertility and reproductive health – you’ll need to source carefully however, and have a good look at their ingredients and potency.

Timing and consistency

Consistent, daily intake is essential for omega-3s to take full effect. Pairing your omega-3 supplement with a meal can enhance absorption and reduce the fishy aftertaste that some people experience.

Pairing with a fertility diet

Omega-3s are most effective when incorporated into a nutrient-rich fertility diet. Combine them with antioxidant-rich foods like berries, leafy greens and lean proteins to amplify the benefits.

The bottom line

Adding omega-3s to your fertility routine can have substantial benefits, from encouraging hormone balance and reduced inflammation to supporting egg and sperm health. 

A high-quality omega-3 supplement, taken consistently, may support the natural processes essential for conception, especially when paired with a healthy lifestyle. It’s a small change with a big potential impact, offering a natural way to boost reproductive health.

Before you move on, I’d recommend adding this fantastic info to your reading list, covering endometriosis and omega-3 for fertility support – if endo is in your profile – plus the link between omega-3 and great IVF prep. And, if PCOS is a concern, dive into the role of omega-3 in managing PCOS symptoms. 

A good few of my go-to fertility options come straight from the Zita West range, and their newly launched, targeted supplement Ultra Omega is just the ticket. 

Stocking up? Get 10% off with our exclusive discount code TRB10* ( you can use this one across the complete Zita West range). 

*TRB10 is valid once per customer only. Excludes subscription purchase. This offer cannot be used in conjunction with any other offer. Zita West terms of the site apply.