The role of Omega-3 in fertility, Including why quality, oxidation, balance with Omega-6, and polyphenols matter

Maryna Kopeyko-Langlois
May 14
7 min read

Written by: Maryna Kopeyko-Langlois, Nutritional Therapist and Naturopath specialising in fertility, hormones, and women’s health.

One of the first things I look at when a new client comes to me is their omega-3 intake. Not just whether they are taking it, but what they are taking, how they are storing it, and what the rest of their diet looks like alongside it.

You would be surprised how often I find someone doing everything right on paper, eating well, avoiding alcohol, taking their supplements, and still not getting the results they deserve. And one of the most common reasons? Their omega-3 is either the wrong type, oxidised, or being completely undermined by their omega-6 intake.

This is not a niche concern. It is one of the most consistently overlooked areas in fertility nutrition, and in my practice, addressing it properly has made a real difference for clients who felt they had already tried everything.

Let me walk you through what I see, what the science tells us, and what actually works in practice.

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Why I Always Prioritise Omega-3 in Fertility Consultations

Omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are not optional extras when it comes to reproductive health. They are foundational.

In women, DHA is a key structural component of egg cell membranes. The quality of those membranes directly influences how well the egg matures, fertilises, and supports early embryo development. In my experience, clients with poor omega-3 status often also present with irregular cycles, signs of inflammation, or a history of poor embryo quality in IVF cycles.

In men, the picture is equally clear. DHA is concentrated in the sperm cell membrane, particularly in the tail, and it is critical for motility. I regularly see improvements in sperm parameters when men commit to improving their omega-3 status alongside other lifestyle changes. It is rarely a quick fix, but it is a reliable one.

Beyond egg and sperm quality, omega-3 influences the inflammatory environment of the reproductive tract, supports healthy blood flow to the uterus and ovaries, and helps regulate the prostaglandins that affect uterine function and cervical mucus. These are not small things.

Science Explained Simply: What Omega-3 Does Inside Your Cells

Think of every cell as having a wall made of fat. Omega-3 keeps that wall supple and responsive. Hormones bind properly, eggs mature more effectively, sperm swim as they should.

Without enough omega-3, those membranes stiffen, cellular communication breaks down, and the body slips into a low-grade inflammatory state that quietly works against conception.

This is why I treat omega-3 as a structural requirement, not just another supplement.

Also Read: When Male Fertility Became Part of the Conversation

The Omega-6 Problem: What Nobody Is Telling You

Here is something I bring up with almost every client, and it often surprises them.

Omega-3 and omega-6 fatty acids compete for the same enzymes in the body. If you are consuming far more omega-6 than omega-3, your supplementation will have limited impact, no matter how good the product is.

The ideal ratio of omega-6 to omega-3 is roughly 4:1. In the modern diet, it is often 15:1 or even higher, largely because of the vegetable and seed oils used in nearly all processed foods, restaurant cooking, and packaged snacks. Sunflower oil, corn oil, soybean oil: they are everywhere, and they flood the body with omega-6 (Simopoulos, 2002).

What this means practically is that you can be taking a good omega-3 supplement and still be losing the enzymatic competition. Your body simply does not have the capacity to use it effectively when it is drowning in omega-6.

What I advise my clients to do:

Swap refined seed oils at home for extra virgin olive oil, butter, or coconut oil.
Reduce processed foods significantly, not just occasionally.
Be honest about how much takeaway and restaurant food is in the weekly routine, as this is often where hidden omega-6 is coming from.
Increase omega-3 rich whole foods: sardines, salmon, mackerel, walnuts, flaxseeds, chia seeds.

Getting this balance right is often more impactful than doubling the dose of a supplement.

Oxidised Fish Oil: The Problem in the Bottle

This is the conversation I have to have regularly, and it is an uncomfortable one for clients who have been faithfully taking their supplements for months.

Fish oil oxidises. When omega-3 fats are exposed to heat, light, or air during manufacturing, storage, or just sitting on a warm shelf, they degrade into compounds called lipid peroxides. These are not neutral. They actively generate oxidative stress in the body, which is precisely what damages eggs and sperm.

Research has confirmed that a significant proportion of over-the-counter fish oil supplements exceed recommended oxidation thresholds (Jacobs et al., 2015). This is a real problem in the market, not a rare exception.

When I ask clients to open their capsule and smell it, a rancid or strongly fishy odour tells me everything I need to know. A good quality omega-3 supplement should smell mild and clean.

What I look for when recommending supplements to clients:

Third-party testing with published TOTOX (total oxidation) values below 26.
Dark or opaque packaging that protects against light exposure.
Added antioxidants, particularly vitamin E (tocopherols), in the formulation.
Storage in the fridge after opening.
Krill oil, which naturally contains the antioxidant astaxanthin and is considerably more resistant to oxidation than standard fish oil.
Algae-based omega-3 for clients who are vegan or vegetarian, as it provides DHA and EPA directly and tends to be highly stable.

Cheap supplements are rarely a saving. In this case, they may genuinely be doing harm.

Why I Always Pair Omega-3 with a Polyphenol-Rich Diet

This is one of my favourite topics because it genuinely shifts how clients think about food for fertility.

Polyphenols are plant compounds found in berries, extra virgin olive oil, green tea, pomegranate, and dark chocolate. Most people know they are antioxidants. What they do not realise is that polyphenols also protect omega-3 from oxidising, both in the supplement and inside the body (Croft, 2016).

The two work together: omega-3 reduces inflammation, polyphenols protect omega-3 and amplify its effects. Better blood flow to the reproductive organs, a healthier hormonal environment, less oxidative damage to eggs and sperm.

Extra virgin olive oil is something I recommend to almost every client. Polyphenol-rich, anti-inflammatory, and effortless to use daily.

Simple ways I guide clients to increase polyphenols:

A handful of mixed berries every morning, fresh or frozen, it makes no difference.
Extra virgin olive oil on salads and as a cooking fat.
Green or white tea in place of a coffee one or two times a day.
Pomegranate juice or seeds, which have specific research supporting endometrial lining health.
Turmeric and ginger incorporated into meals regularly.

None of this is complicated. It just needs to be consistent.

Plant vs Marine Omega-3: The Conversion Problem

I hear this often: "But I eat loads of flaxseeds and walnuts, surely I am getting enough omega-3?"

It is a reasonable assumption, but unfortunately it does not hold up. Flaxseeds, walnuts, and chia seeds contain ALA (alpha-linolenic acid), which is an omega-3, but the human body converts ALA to DHA and EPA extremely inefficiently. Estimates put the conversion rate at around 5 to 10 percent for EPA and under 1 percent for DHA (Burdge and Calder, 2005).

For fertility purposes, DHA and EPA are the active forms that matter. ALA-rich plant foods are valuable and worth eating, but they cannot replace a direct source of DHA and EPA.

This is why I recommend marine or algae-based omega-3 to all fertility clients, regardless of their dietary preferences. For plant-based clients, algae oil is an excellent solution because it is where fish get their DHA from in the first place. It is effective, sustainable, and skips the conversion problem entirely.

What an Omega-3 Plan Actually Looks Like in Practice

Food first. Oily fish two to three times per week. Sardines, salmon, and mackerel are your best options.

A quality supplement. 1,000 to 2,000 mg of combined EPA and DHA daily, third-party tested, low-TOTOX, stored in the fridge.

Rebalance omega-6. Cook at home with olive oil or butter. Cut back on processed and takeaway food.

Polyphenols daily. Berries, olive oil, green tea, colourful vegetables. Every single day.

Stay consistent. Omega-3 builds in cell membranes over three to six months. Clients who commit see results.

Why You Should Not Navigate This Alone

The supplement market is overwhelming, the research is confusing, and the stakes on a fertility journey are deeply personal. Taking an oxidised supplement, flooding your body with omega-6, or relying on plant sources that are not converting are easy mistakes to make alone, and they cost time you may not feel you have.

The clients who progress fastest are those with personalised support. Someone who knows your full picture, spots the gaps, holds you accountable, and is genuinely in your corner.

Your baby is worth getting this right. And so are you.

If you are ready to stop guessing, I would love to support you. Ready to improve your fertility naturally? Discover personalised, science-based nutrition guidance to support egg quality, hormone balance, IVF outcomes, and reproductive health with Maryna Kopeyko-Langlois. Visit Natural Fertility to work with me directly.

FAQ about Omega-3 in fertility

Q1: How much omega-3 should I take when trying to conceive?

I generally recommend 1,000 to 2,000 mg of combined EPA and DHA daily. Quality matters more than quantity though. A well-absorbed, low-oxidation supplement at a lower dose will always outperform a cheap, rancid one.

Q2: Can I get enough omega-3 from flaxseeds and walnuts alone?

Unfortunately not. Plant sources contain ALA, which the body converts to DHA and EPA very poorly. For fertility, you need a direct marine or algae-based source.

Q3: How do I know if my fish oil supplement has gone off?

Open the capsule and smell it. A strong fishy or rancid odour means it has oxidised. A good quality omega-3 should smell mild and clean.

Q4: How long before I see results from omega-3 supplementation?

Omega-3 builds gradually in cell membranes over three to six months. It is a long game, but clients who stay consistent consistently see improvements in egg quality, cycle regularity, and sperm parameters.

Q5: Does omega-3 help with IVF outcomes?

Yes, the evidence is encouraging. Better egg quality, improved embryo development, and a less inflammatory uterine environment all support IVF success, and omega-3 contributes to all three.

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