Fats & Fertility: An Ode To Omega-3’s, Oh How We Love You For Fertility

Written By Ann Spengler
Salmon Greens

 Welcome to week one! Last week I gave a brief overview on why nutrition is important for preconception time. Go back and read last week's “introduction” post if you missed it! Today we will be kicking off fats and fertility by talking all things omega-3’s. Although not an exhaustive list of reasons I love omega-3’s for preconception health, my hope is that you will be left with a good understanding of : what they are, why they are important during this time and where you can find them. Happy reading! 

What are omega-3’s?:

Bear with me as we break down what omega-3 fatty acids are. It’s going to get a little “sciency” for a moment. 

What is a fatty acid? 

  • A fatty acid is basically, chains of carbon atoms linked together with hydrogen bound to them. (1) 

  • Omega-3 fatty acids are a type of fat that are essential, meaning you must obtain them from the diet. 

  • The structure of a fatty acid is composed of one end having a “methyl group” the other end a “carboxyl group.” In between, the fatty acid is either saturated, meaning each carbon atom is bound with hydrogen atoms. 

  • OR, the fatty acid is unsaturated, meaning there are one or more double carbon bonds. Basically, there are carbon atoms that don’t have hydrogen atoms bound to them (aka unsaturated). This is the category omega-3’s fall into. (2) 

  • Unsaturated fatty acids are broken down even further into groups based on how many double carbon bonds there are. 

  • Omega-3 fatty acids are considered polyunsaturated fatty acids because they have more than one double carbon bond. (3)

  • And why are they given the number 3? This refers to the position of the first double bond. 

  • They are a precursor to eicosanoids. (4) Eicosanoids are cell signaling molecules that regulate inflammation. 

  • Omega-3’s produce anti-inflammatory eicosanoids. (4)

  • Omega-3’s are denoted as n-3.

*Refer to the image below to see what the heck I am talking about. Purple = methyl end, Yellow = carboxyl end*

Omega 3’s basics: Without the science 

  • They are a type of fat 

  • They are essential

  • They are polyunsaturated

  • They are anti-inflammatory 

To break it down even more, there are different types of omega-3’s. For the purpose of today's discussion, when talking about the benefits omega-3’s provide, I am referring to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the most biologically active forms of omega-3’s. (4) 

Omega-3’s and Egg Quality:

  • Blood flow: As mentioned in the introductory blog, the egg development process takes around 100 days for the immature egg to mature and eventually ovulate. (5) In order for these follicles to grow and mature, they need to be adequately nourished. How do we accomplish this?

    • By encouraging healthy blood flow to the ovaries through including: you guessed it, omega-3’s! 

    • Research has found that omega-3’s improve blood flow through increasing nitric oxide, which promotes the relaxation of smooth muscle cells, allowing for the widening of blood vessels. (6) 

    • By encouraging adequate blood flow, oxygen and nutrients are able to nourish the ovaries and eggs!

  • PPARG (peroxisome proliferator-activated receptor gamma): Alright, I already know you are asking what the heck is PPARG and why does it matter for fertility? It might sound like a synthetic additive listed on your favorite hot cheetos bag, but fear not, PPARG does play a role in fertility! So its place here is not pointless. Ok let me explain: 

    • In a nutshell PPARG is a transcription factor that regulates many of our cells' functions. (7) By way of improving glucose metabolism, lipid synthesis and being a mediator of inflammation, PPARG indirectly improves fertility. (8) 

    • It also helps to facilitate the release of our egg every month and improves ovarian function along with egg quality. (8)

    • Luckily, omega-3’s have been found to improve the function of PPARG! (9)

Omega-3’s and Cervical Mucus:

Whether you are planning to get pregnant now or a year from now, understanding your cervical mucus is key. Contrary to what our teachers told us, you can only get pregnant naturally during your fertile window. And guess what!? Our cervical mucus is an indicator of when that window is. I bring it up because including omega-3 fatty acids is one of the top ways to optimize your fertile cervical mucus. So it’s important to understand. Believe it or not ladies, for the majority of your cycle, your body is actively killing sperm, thanks to things like the acidic pH level of your vagina. But as you approach ovulation, and estrogen levels rise, your cervical mucus will change. Eventually resembling an “egg white” substance, which is the most fertile cervical fluid. (10) Why is fertile cervical fluid important?

  • It’s more alkaline, which protects the sperm from the acidity of the vagina.

  • It nourishes the sperm.

  • Helps sperm travel to the fallopian tubes where conception will occur. (10 )

Maybe it’s time to give some extra love and attention to your cervical mucus! By starting to include sources of omega-3’s now, you will be improving one of your body's best kept secrets. 

Omega-3’s and Inflammation:

One aspect of having a successful pregnancy is the receptivity of the uterus. 

  • If there is chronic uterine inflammation, the ability for the fertilized egg to embed itself into the uterine wall can fail and cause early loss. (11)  

  • Sources of omega-3’s like wild caught salmon can reduce inflammation. 

  • EPA and DHA produce compounds that control the inflammatory response in your uterus and aid in preventing preterm births. 

  • Preterm births occur before 37 weeks due to the inflammatory process that initiates labor starting too soon. (12) 

  • Egg quality can also be impacted in a negative way with chronic inflammation, making our anti-inflammatory nutrients (i.e. omega-3’s) crucial. (13,14,15 ) 

Where in the world are omega-3’s?

Alright, so where can you find reliable sources of omega-3’s? Like pretty much everything we put in or on our bodies, quality matters!

EPA and DHA can be found in: 

  • Salmon 

  • Anchovies

  • Sardines and other cold-water fatty fish

  • Grass-fed and pastured animals (i.e beef)

It’s best to get these sources of fish wild caught vs. farm raised for the best quality!

A recent study in the journal of clinical endocrinology and metabolism found that: when two or more servings of seafood per week were consumed by both partners, couples had sex more often and got pregnant faster than the ones who did not. (16) So ladies, it’s not just you that will benefit from eating these fatty fish!

What about those of you that don’t eat fish? Here’s where it can get tricky. You may have heard flaxseeds and chia seeds are sources of plant-based omega-3’s, which they are. However, they are in a form called alpha-linolenic acid (ALA), which needs to be converted to EPA and DHA, which is not always reliable. The bottom line, fish is the preferable choice for getting EPA and DHA. Supplementation may be appropriate for those of you that don’t consume these foods as there is an algae supplement that can be a source of EPA/DHA. Always talk with your healthcare provider before incorporating a new supplement into your regimen!

**Medical/Health Disclaimer: The information provided in this blog is for educational purposes only. It is not meant to be a substitute for medical advice, diagnosis, treatment or cure, by a doctor or other qualified health professional. Please always consult with your doctor or qualified medical professional with any questions you may have regarding your specific medical conditions or treatment plans. **

Ann Spengler
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Fats & Fertility Series: Introduction