The role of omega-3 in fertility and pregnancy

Fatty acids are very important for the proper functioning of the human body. Research shows that the role of omega-3 in fertility and pregnancy is of paramount importance. In the case of pregnancy, the sufficiency of omega-3 (Ω3) fatty acids is necessary for both the pregnant woman and the fetus.

What are omega-3 fatty acids and in what foods are they found?

Omega-3 fatty acids are polyunsaturated fats, which are absorbed exclusively from food, since they are not produced in the body. The three omega-3s are eicosapentaenoic acid (EPA), A-linolenic acid (ALA) and docosahexaenoic acid (DHA). Despite their great value, Ω3s are found in very few foods, such as:

• Oily fish (e.g. salmon, cod, herring, etc.)
• Seafood (e.g. prawns)
• Tuna (canned)
• Shellfish (eg mussels, oysters)
• Fish oils
• Seeds (chia seeds, flaxseed, etc.)

Also, in smaller amounts, Ω3 is found in nuts, in some vegetable oils, as well as in some vegetables.

What is the role of omega-3 in fertility?

As mentioned above, Ω3 fatty acids are very important for our health, but they are especially significant for our reproductive health. Statistically, women who receive the required amount of omega-3, either nutritionally or through supplements, have a better chance of achieving pregnancy. In particular, Ω3 helps with fertility in the following ways:

• Hormone regulation.
• Increased blood flow inside the uterus.
• Production of quality eggs, since they contribute to the creation of both eggs and sperm.
• Treatment of inflammations of the female reproductive system (e.g. endometriosis) that may cause infertility.

The effect of Ω3 fatty acids on the reproductive system is so important that their intake is also recommended for women who are going to undergo assisted reproduction.

How do omega-3s contribute to pregnancy, other than fertility?

Adequacy in omega-3 greatly helps the development of the fetus and ensures a healthy pregnancy without complications. More specifically, regarding the development of the fetus, fatty acids also help in the development of their brain. Furthermore, their adequate intake is particularly beneficial for the development of the fetus’s cardiac, respiratory and nervous systems. Finally, Ω3 fatty acids also have a positive effect on the health of the infant’s eyes, ensuring the smooth development of the retina.

Ω3 fatty acids, in addition to the development of the fetus, ensure a healthy pregnancy. Based on research, pregnant women who receive high amounts of Ω3 are at a lower risk of premature birth, as well as pre-eclampsia. Finally, the effect of Ω3 fatty acids on psychology also protects pregnant women to a large extent from the onset of postpartum depression.

Can a balanced diet provide sufficient omega-3 during pregnancy?

The answer is negative. During pregnancy, the amounts of Ω3 obtained from food are not sufficient. Therefore, taking nutritional supplements is necessary, so that the expectant mother and the fetus receive the necessary amounts.

What is the necessary daily intake of omega-3 in pregnancy?

According to studies, the daily intake of omega-3 both during pregnancy and during breastfeeding is 200 mg DHA. If this amount is not obtained from food, then the administration of Ω3 food supplements is necessary.

The Obstetrician-Gynecologist Melina Stasinou, having extensive experience and expertise in Microsurgery of the Female Reproductive System, is at your disposal for any question you may have regarding your pregnancy. Contact the physician for any question or clarification regarding nutrition during pregnancy.