If you’re trying to conceive, you’ve probably looked into foods or supplements that can boost your chances. One that comes up a lot is fish oil for fertility. Fish oil is packed with omega-3s, especially DHA and EPA. These good fats help balance hormones, improve egg quality, and even support early pregnancy.
But before you add omega-3 to your daily routine, it’s good to understand both the benefits and the risks. Below we break it down in simple terms, backed by medical research, so you can make an informed choice.
Benefits of Omega-3 When Trying to Conceive
Omega-3 is generally safe, there are a few benefits you can get by using it.
1. Supports Egg Quality
Research suggests that omega-3 fatty acids can improve the quality of a woman’s eggs. Better egg quality increases the chances of successful fertilization. For couples who are trying to conceive, this is one of the most important factors.
2. Helps With Hormone Balance
Omega-3s help lower inflammation in the body and may support healthy hormone levels. Balanced hormones are key for regular ovulation and successful conception. Women who struggle with irregular cycles may benefit from fish oil for fertility.
3. Improves Blood Flow to Reproductive Organs
Good blood flow to the uterus and ovaries is important for implantation and embryo growth. Omega-3s keep blood vessels flexible. This may improve circulation and increase the chances of pregnancy.
4. May Support Male Fertility
It’s not just women who benefit. Omega-3 has been linked to improved sperm quality and motility in men. This makes fish oil for fertility a supplement that both partners can consider when trying to conceive.
5. Prepares the Body for Pregnancy
During pregnancy, DHA helps the baby’s brain and eyes grow. Taking omega-3 before conception makes sure your body has enough nutrients at the start of pregnancy.
Risks of Omega-3 When Trying to Conceive
While omega-3 is generally safe, there are a few things to keep in mind.
1. Quality of Supplements
Not all fish oil supplements are the same. Some may contain mercury or other toxins if they are not purified properly. It’s important to choose a high quality brand that is third party tested.
2. Dosage Concerns
The recommended safe amount for women who are trying to conceive or are pregnant is around 300 mg of DHA daily. Very high doses may increase the risk of bleeding or interact with blood thinning medications. Always check with your doctor before starting supplements.
3. Possible Side Effects
Some people experience mild side effects like stomach upset, nausea, or a fishy aftertaste. These are usually harmless and can be reduced by taking fish oil with meals.
How to Safely Take Fish Oil for Fertility
- Choose supplements labeled as purified or pharmaceutical grade.
- Look for third party testing for mercury and heavy metals.
- Take the recommended dose, unless your doctor suggests otherwise.
- Combine supplements with a diet rich in omega-3 foods, such as salmon, sardines, chia seeds, and walnuts.
