Let’s talk about omega-3s—the unsung heroes of fertility and pregnancy. These essential fatty acids do everything from supporting reproductive health to helping grow tiny, brilliant baby brains. The catch? Our bodies can’t make them on their own, which means we need to get them through food or supplements.

The problem? Most people don’t get nearly enough omega-3s through diet alone. That’s where smart supplementation comes in. Here's what to know about the fascinating science behind omega-3 for fertility and pregnancy, the latest research, and tips for choosing the best omega-3 supplement to support your journey to parenthood.

What are omega-3s?

Omega-3s are a type of polyunsaturated fat (characteristically, they're liquid at room temperature) that plays a crucial role in overall health. Unlike some nutrients our bodies can produce on their own, omega-3s must come from food or supplements—hence, they’re referred to as "essential" fatty acids.

These powerhouse fats contribute to brain function, heart health, and even mood regulation. They’re particularly important during pregnancy and fertility, as they support hormone balance, egg and sperm quality, and fetal development.

The three primary types of omega-3s include:

• EPA (Eicosapentaenoic acid): Best known for its anti-inflammatory properties, EPA helps regulate the body’s inflammatory response, supports cardiovascular health, and plays a role in mental well-being. While EPA is valuable on its own, it also works synergistically with DHA for optimal benefits.
  
  
• DHA (Docosahexaenoic acid): The brain and eyes are made up of a significant amount of DHA, making it a superstar for cognitive function and visual development. During pregnancy, DHA is especially important as it helps build a baby’s growing brain and nervous system. Research even suggests that adequate DHA levels may help reduce the risk of preterm birth and support a healthy pregnancy.
  
  
• ALA (Alpha-linolenic acid): Found in plant-based foods like flaxseeds, chia seeds, and walnuts, ALA is the only omega-3 that the body can convert into EPA and DHA. However, this conversion is highly inefficient, with only a small percentage (less than 10%) successfully transforming into its more active forms. Because of this, relying solely on ALA for omega-3 intake may not be enough—especially for those looking to optimize fertility and pregnancy health.
  
  

Since omega-3s are so essential for the body but can’t be produced internally, ensuring adequate intake through diet or supplementation is key. 

Is DHA omega-3 the same as fish oil?

Not exactly. Fish oil is a common source of omega-3s, but omega-3s can also come from algae and other marine sources. The key is ensuring you're getting high-quality EPA and DHA in the right ratios. 

When it comes to omega-3 and pregnancy or omega-3 and fertility, the most important forms are DHA and EPA, which are primarily found in marine sources. As discussed previously, while plant-based omega-3s (ALA) can be converted to these active forms, the conversion rate is quite low, meaning that relying solely on ALA may not provide enough support for fertility or pregnancy.

The crucial role of omega-3 for fertility

Omega-3 fatty acids are known to reduce inflammation in the reproductive system, which benefits both men and women trying to conceive. These essential fats support hormone production, a healthy reproductive system, and brain function, while also promoting a balanced mood.

Recent studies have highlighted the positive impact of omega-3 intake on sperm quality, conception, and in vitro fertilization (IVF) outcomes making omega-3s a key component of preconception care for both partners, whether through food sources or supplementation.

However, the benefits of omega-3s are closely tied to their balance with omega-6 fatty acids. Experts suggest that an optimal omega-6 to omega-3 ratio is around 4:1 or lower, but the modern Western diet often is much higher at 20:1, leading to a pro-inflammatory state, making it even more important to increase intake through diet and supplementation of omega-3s to improve this ratio. 

Benefits of omega-3s for men during preconception

Omega-3s are not just for women before pregnancy—men benefit, too. Here’s how:

• Reduce oxidative stress that can harm sperm
• Improve sperm count, motility, and morphology
• Increase semen volume and testosterone levels
• Enhance overall reproductive health and increase the chances of conception

Omega-3s play a role in lowering oxidative stress which can significantly impact male fertility. Studies indicate that these fatty acids can enhance sperm quality, including sperm count, motility, and morphology. 

Men with higher levels of omega-3s in their sperm have been shown to have better sperm quality, higher total semen volume, and increased levels of testosterone. Taking an omega-3 supplement during preconception can increase the chances of pregnancy.

Benefits of omega-3s for women during preconception

For women, omega-3s play a vital role in:

• Supporting egg quality and ovarian health
• Reducing inflammation for a more receptive uterine environment
• Enhancing implantation and pregnancy rates
• Regulating progesterone levels, which are crucial for menstrual cycles and pregnancy success

Omega-3s are vital for overall health and have shown promising effects on fertility. Research suggests that supplementing with omega-3s may support healthy egg quality, delay ovarian aging, and improve implantation and pregnancy rates. 

Additionally, omega-3 supplementation has been associated with increased levels of progesterone, a hormone crucial for menstrual cycle regulation and successful pregnancy.

Related: The impact of inflammation on fertility and pregnancy outcomes

Benefits of DHA omega-3 and pregnancy 

Omega-3s are a powerhouse nutrient during pregnancy. Here’s what they can do:

• Support baby's brain and eye development
• Reduce the risk of preterm birth
• Lower the chances of asthma and allergies in children
• Support maternal mental health and reduce postpartum depression risk
• Aid in healthy pregnancy weight gain and reduce inflammation

Additionally, omega-3s help maintain healthy blood flow to the placenta, ensuring that the baby receives essential nutrients throughout pregnancy.

Consuming optimal amounts of omega-3s during pregnancy supports the healthy growth and development of the baby. These essential fatty acids are crucial for optimal eye and brain development in infants. 

Furthermore, omega-3 intake during pregnancy may reduce the risk of asthma and other allergic conditions in children and lower the chances of preterm labor.

How much omega-3 do you need in pregnancy?

The National Institutes of Health, the recommended daily intake of DHA during pregnancy is at least 200-300 mg. However, many experts suggest aiming for 600 mg of DHA and 120 mg of EPA to maximize benefits for both maternal health and fetal development.

To put this into perspective, a 3.5-ounce (100g) serving of wild-caught salmon provides approximately 1,200 mg of combined DHA and EPA, making it an excellent dietary source. In contrast, plant-based options like chia seeds and flaxseeds contain ALA, which the body must convert into DHA and EPA, meaning you’d need to consume several tablespoons daily to meet DHA needs. 

Because of these challenges, supplementation can be a practical and reliable way to ensure consistent omega-3 intake, especially for those who don’t regularly eat fatty fish or follow a vegetarian or vegan diet.

What are good food sources of omega-3 in pregnancy?

While supplements help bridge the gap, food sources of omega-3s include:

• Fatty fish: Salmon, sardines, mackerel, anchovies
• Chia seeds, flaxseeds, and walnuts: These contain ALA, a plant-based form of omega-3. However, the body must convert ALA into EPA and DHA, and this process is inefficient. Only a small percentage (typically less than 10%) of ALA gets converted into the active forms the body needs. Additionally, factors such as genetics, age, and nutrient deficiencies (like low zinc, iron, or vitamin B6) can further reduce this conversion rate, making it harder to rely solely on plant-based sources for optimal omega-3 levels.
• Algae-based omega-3 supplements: A great option for vegetarians and vegans, as they provide direct sources of DHA without relying on conversion.
  
  

Are there side effects from taking DHA omega 3 in pregnancy?

Omega-3 supplements are generally well-tolerated, but some may experience:

• Mild digestive discomfort (e.g., burping, bloating)
• A slight blood-thinning effect (consult your doctor if you're on anticoagulants)

When to stop taking omega 3 in pregnancy?

Good news—there’s usually no need to stop taking omega-3s. In fact, many experts recommend continuing omega-3 supplementation postpartum. 

Why? Because omega-3s don’t just benefit your baby during pregnancy—they also support breastfeeding by enriching breastmilk with essential fatty acids, which help with infant brain development. 

Plus, they can promote maternal mental health, reducing the risk of postpartum depression. Always check in with your doctor if you have specific concerns, but in most cases, omega-3s are your friend before, during, and after pregnancy.

Related: Could nutrient deficiencies be impacting your fertility?

Choosing the right omega-3 supplement

When it comes to choosing a fish oil supplement, not all products are created equal. Many on the market fail to provide the ideal ratio of EPA and DHA, the two essential omega-3 fatty acids. Additionally, a concerning number of fish oil supplements have been found to be rancid or oxidized, which can be harmful to health.

Another important factor to consider is heavy metal contamination. Larger fish, such as tuna, swordfish, and king mackerel, accumulate higher levels of mercury and other toxins due to their longer lifespans and position higher up the food chain. This makes sourcing omega-3s from smaller fish—such as anchovies, sardines, and mackerel—a smarter and safer choice. 

WeNatal Omega DHA+ stands out as a high-quality fish oil supplement specifically formulated for the needs of women and men trying to conceive or during pregnancy. It is made from wild-caught and sustainable sources, ensuring both environmental consciousness and product purity. By sourcing omega-3s from small fish, WeNatal minimizes the risk of heavy metal exposure while maintaining high levels of essential fatty acids. WeNatal Omega DHA+ contains no artificial additives, flavors, or colors, offering a natural and safe choice for supplementation.

A note from WeNatal on omega-3 and pregnancy

Each serving of WeNatal Omega DHA+ provides a therapeutic dose of 600 mg of DHA and 120 mg of EPA, delivering the necessary omega-3 fatty acids to support fertility and pregnancy health. The best part? The soft gels are so easy to swallow and leave no aftertaste (aka no fish burps!). Furthermore, WeNatal Omega DHA+ undergoes rigorous third-party testing for contaminants, including heavy metals, dioxins, and polychlorinated biphenyls (PCBs), for safety and purity.

At WeNatal, we are passionate about supporting both partners on their fertility and pregnancy journey. Our mission is to provide high-quality supplements that make it easy to nourish your body with the essential nutrients needed for conception, pregnancy, and beyond.

Omega-3 fatty acids are a foundational part of fertility and pregnancy health. With WeNatal Omega DHA+, you can rest assured you’re getting the best support possible—every step of the way!

References

Amaral YN, Marano D, Silva LM, Guimarães AC, Moreira ME. Are There Changes in the Fatty Acid Profile of Breast Milk with Supplementation of Omega-3 Sources? A Systematic Review. Existem mudanças no perfil de ácidos graxos no leite materno com a suplementação de fontes de ômega 3? Uma revisão sistemática. Rev Bras Ginecol Obstet. 2017;39(3):128-141. doi:10.1055/s-0037-1599094

Anderson BM, Ma DW. Are all n-3 polyunsaturated fatty acids created equal?. Lipids Health Dis. 2009;8:33. Published 2009 Aug 10. doi:10.1186/1476-511X-8-33

Bärebring L, Nwaru BI, Lamberg-Allardt C, et al. Supplementation with long chain n-3 fatty acids during pregnancy, lactation, or infancy in relation to risk of asthma and atopic disease during childhood: a systematic review and meta-analysis of randomized controlled clinical trials. Food Nutr Res. 2022;66:10.29219/fnr.v66.8842. Published 2022 Oct 11. doi:10.29219/fnr.v66.8842

Bauer JL, Kuhn K, Bradford AP, et al. Reduction in FSH Throughout the Menstrual Cycle After Omega-3 Fatty Acid Supplementation in Young Normal Weight but not Obese Women. Reprod Sci. 2019;26(8):1025-1033. doi:10.1177/1933719119828099

Bisht S, Faiq M, Tolahunase M, Dada R. Oxidative stress and male infertility. Nat Rev Urol. 2017;14(8):470-485. doi:10.1038/nrurol.2017.69

Borsini A, Nicolaou A, Camacho-Muñoz D, et al. Omega-3 polyunsaturated fatty acids protect against inflammation through production of LOX and CYP450 lipid mediators: relevance for major depression and for human hippocampal neurogenesis. Mol Psychiatry. 2021;26(11):6773-6788. doi:10.1038/s41380-021-01160-8

Carlson SE, Gajewski BJ, Valentine CJ, et al. Higher dose docosahexaenoic acid supplementation during pregnancy and early preterm birth: A randomised, double-blind, adaptive-design superiority trial. EClinicalMedicine. 2021;36:100905. Published 2021 May 17. doi:10.1016/j.eclinm.2021.100905

DiNicolantonio JJ, O'Keefe J. The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies. Mo Med. 2021;118(5):453-459.

Falsig AL, Gleerup CS, Knudsen UB. The influence of omega-3 fatty acids on semen quality markers: a systematic PRISMA review. Andrology. doi:10.1111/andr.12649

Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M. Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018;11(11):CD003402. Published 2018 Nov 15. doi:10.1002/14651858.CD003402.pub3

Mohammed Rasheed HA, Hamid P. Inflammation to Infertility: Panoramic View on Endometriosis. Cureus. 2020;12(11):e11516. Published 2020 Nov 16. doi:10.7759/cureus.11516

Nehra D, Le HD, Fallon EM, et al. Prolonging the female reproductive lifespan and improving egg quality with dietary omega-3 fatty acids. Aging Cell. 2012;11(6):1046-1054. doi:10.1111/acel.12006

Puca D, Estay P, Valenzuela C, Muñoz Y. Effect of omega-3 supplementation during pregnancy and lactation on the fatty acid composition of breast milk in the first months of life: a narrative review. Nutr Hosp. 2021;38(4):848-870. doi:10.20960/nh.03486

Salas-Huetos A, Arvizu M, Mínguez-Alarcón L, et al. Women's and men's intake of omega-3 fatty acids and their food sources and assisted reproductive technology outcomes. Am J Obstet Gynecol. 2022;227(2):246.e1-246.e11.doi:10.1016/j.ajog.2022.03.053

Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012;3(1):1-7. doi:10.3945/an.111.000893

Weiser MJ, Butt CM, Mohajeri MH. Docosahexaenoic Acid and Cognition throughout the Lifespan. Nutrients. 2016;8(2):99. Published 2016 Feb 17. doi:10.3390/nu8020099