Looking to boost your chances of conception naturally? Omega 3s could be THE answer! These precious fatty acids are the discreet heroes of fertility. In this article, we'll explain what omega 3s are, and how they are beneficial for your health. We'll also tell you why incorporating them into your diet can improve your reproductive health... and also promote a healthy and fulfilling pregnancy. Let's go!
Reminder: what are omega 3s?
Omega 3 are polyunsaturated fatty acids, very important for the proper functioning of your body. They come in three main types:
- alpha-linolenic acid (ALA);
- eicosapentaenoic acid (EPA);
- docosahexaenoic acid (DHA).
These essential fatty acids play a key role in the structure and function of cell membranes, particularly those of the brain and retina.
However, the body cannot synthesize them in sufficient quantities on its own. It is therefore through diet that we can make our omega 3 ratio.
ALA, for example, is found mainly in plant sources such as rapeseed oil or walnuts. In contrast, EPA and DHA are mainly found in fish oils and oily fish.
What are the benefits of omega 3 for female fertility?
If you want to take care of your fertility, know that omega 3s are very good allies! Because by promoting the regulation of hormones, they contribute to a balanced menstrual cycle, as well as regular ovulation. A small but not insignificant bonus: they improve the quality of eggs... And thus increase the chances of conception.
Omega 3 during pregnancy is also beneficial, as it supports the brain and eye development of the fetus. Consuming foods rich in fatty acids therefore reduces certain risks of complications, such as preeclampsia or premature delivery.
Be aware that these types of acids are also known for their anti-inflammatory properties. Which helps create a healthy uterine environment, important for embryo implantation.
How does omega 3 have a positive impact on male fertility?
The benefits of omega 3 are just as crucial for male fertility. These fatty acids improve sperm quality because they increase:
- the number;
- mobility;
- sperm morphology.
Again, we can only advise the future father to eat a diet rich in omega 3. Since this can improve the fluidity of cell membranes and thus facilitate better sperm production.
Their famous anti-inflammatory properties also benefit men, as they protect reproductive cells from oxidative stress, a common cause of male infertility. Add to that the fact that this type of acid plays an important role in the production of hormones, including testosterone, which is essential for healthy sperm production.
So, by improving sperm health, omega 3 helps give you a better chance of pregnancy.
Boost your fertility with omega 3
How to get more omega 3 into your diet?
To increase your omega 3 intake, nothing too difficult. You can favor oily fish such as:
- salmon;
- mackerel;
- sardines.
And if you are vegetarian, you will also find what you are looking for to stock up on omega 3. There are many sources of ALA in plant-based foods such as:
- chia seeds;
- flax seeds;
- nuts;
- linseed oil;
- rapeseed oil.
Finally, if you are also a woman in a hurry or you don't cook... Give yourself a good cure:
- vegan omega 3 food supplement ;
- or fish oil-based dietary supplements.
And that's it!
How much omega 3 should you consume?
According to Santé Magazine , to benefit from all the essential nutrients of omega 3, it is recommended to consume:
- ALA: approximately 2 g per day, or 1% of daily energy intake.
- EPA: 250 mg per day for the general population and 500 mg for pregnant or breastfeeding women.
- DHA: 250 mg per day for the general population and 500 mg for pregnant or breastfeeding women.
