I’m sure you’ve heard at least once that “fat” is bad and should be avoided. I’m here to assure you that this could not be further from the truth. In fact, fat is essential to your health and plays a protective role against many preventable illnesses and diseases. What is important to consider is the type of fats you are consuming AND the ratio of omega 3 fats to omega 6 fats.

Omega 3 fatty acids are a group of essential fats made up of: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Omega 6 fatty acids are also essential fats that can be found in vegetable oils, nuts and seeds. Both omega 3 and omega 6 fats play a key role in our health, especially as it relates to our cardiovascular system, inflammation, and glucose metabolism.

In an ideal world the ratio of omega 6 to omega 3 is 4:1 (consuming around 4 times the amount of omega 6 to omega 3), however the typical Western diet is averaging a ratio of 20:1 (DiNicolantonio & O’Keefe, 2021). Although omega 6 fats are also important to include in our diet, omega 3 fats are anti-inflammatory and reducing the omega 6/3 ratio may be an effective strategy for reducing conditions that are associated with inflammation.

Women of reproductive age should be consuming 1.1g/day of omega 3 fats and pregnant and lactating women should aim for 1.4g/day. Your body does not naturally produce these fats so they must be attained through diet and/or supplements.

Common Food Sources:

• Fatty fish (salmon, halibut, herring, sardines, trout)
• Seeds (chia, flax, hemp)
• Walnuts
• Seaweed and algae
• Edamame

Building up stores of omega 3 fats in the preconception period is helpful for fertility, improves pregnancy and postpartum outcomes, and supports fetal brain and eye development. Studies have also shown that adequate stores of omega 3 fats can reduce baby’s chances of developing asthma and other allergenic conditions (DiNicolantonio & O’Keefe, 2021).

Connection to Fertility?

Omega 3 fats support fertility in a few ways. They are anti-inflammatory which reduce inflammation in the body. Systemic inflammation impacts the entire body (ie. reproductive organs) and has been associated with endometriosis which can contribute to infertility. They also support hormonal regulation which leads to a more predictable menstrual cycle and ovulation. Predictable cycles make it easier to track ovulation which can increase chances of becoming pregnant as ovulation is the time at which a woman can become pregnant. Additionally, adequate levels of omega 3 fats have also been shown to support sperm production and quality.

Main Take-Aways

Omega 3 and omega 6 fats are essential to your health and the health of your growing family. The goal is not to avoid omega 6 fats but to simply improve the ratio of omega 3 to omega 6 fats by consuming more omega 3s so that it is more in line with the recommended ratio of 4:1. Building up maternal stores of these fats prior to becoming pregnant (ie. in the preconception period) can improve fertility outcomes, support fetal development during pregnancy, and can improve postpartum mental health. Working with a registered holistic nutritionist is a great option for those women who aren’t sure how to incorporate foods high in omega 3 or who want to make sure they are getting enough. Omega 3s are a crucial nutrient within each and every one of my program packages and as such they will be highlighted in your personalized nutrition and supplement plan. We will discuss current levels, how to boost omega 3 intake, how to reduce omega 6 to omega 3 ratio, and how to supplement with omega 3 if necessary. Please reach out with any questions or comments you have regarding this amazing nutrient and/or any of my specialized programs.

References

DiNicolantonio, J. J., & O’Keefe, J. (2021). The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies. Missouri medicine, 118(5), 453–459.