When it comes to building a fertility-friendly diet, omega-3 fats often top the list of essential nutrients—and for good reason. These healthy fats support everything from hormone balance to the integrity of egg and sperm cells. In fact, research shows that women with higher omega-3 levels may experience improved embryo quality and a better chance of conceiving when undergoing IVF. If you’re looking to nourish your body for pregnancy, read on to discover why oily fish is an ideal source of these essential fats.

What Are Omega-3 Fats, and Why Do They Matter For Fertility?

There are three main types of omega-3 fats:

• ALA (Alpha-Linolenic Acid): Found primarily in plant foods (e.g., flaxseeds, chia seeds, walnuts).
• EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid): Found almost exclusively in animal foods, especially oily fish.

While our bodies can convert some ALA from plants into EPA and DHA, this conversion is often very inefficient. That’s why it’s crucial to include direct sources of EPA and DHA in your diet to meet your needs—particularly if you’re preparing for pregnancy or trying to conceive.

Why Oily Fish Is Important for Fertility

Oily fish is one of my top five fertility superfoods, and here’s why:

1. Rich in DHA
   DHA is critical for foetal brain development and helps lower inflammation in both mother and baby.
2. Reduces Inflammation
   Omega-3 fats build anti-inflammatory molecules in the body, which is beneficial for hormone health and can support a healthy uterine environment.
3. Fertility Nutrient Powerhouse
   Oily fish often contains vitamin B12, choline, iodine, iron, selenium, and zinc, all of which are vital for reproductive health.
4. Supports Egg & Sperm Quality
   EPA and DHA help protect the integrity of egg and sperm cells and aid sperm motility. Together, these factors can improve the chances of fertilisation and a healthy pregnancy.

The SMASHT Acronym

Not sure which fish to choose? Go for wild-caught, cold-water, low-mercury, high omega-3 oily fish. The handy SMASHT acronym highlights some of the best choices:

• Salmon
• Mackerel
• Anchovies
• Sardines
• Herring
• Trout

How Often Should You Eat Oily Fish?

Aim to include oily fish in your fertility diet two to three times per week. Vary the types of fish you eat to reap a wider range of nutrients and keep meals interesting. For inspiration, check out my Fertility-Boosting Spiced Salmon Traybake or Fertility-Friendly Za’atar Salmon recipes on the blog (links to blog posts).

Shopping Tips for Oily Fish

1. Wild Is Best
   Wild-caught fish typically has more nutrients and better flavour than farmed alternatives.
2. Fresh vs. Frozen
   Don’t be afraid to buy frozen fish—often, it’s flash-frozen at sea to lock in freshness. If fish smells “fishy,” it may not be fresh, which can ruin the taste and compromise its nutrient profile.

What If You Don’t Like Oily Fish or You’re Veggie/Vegan?

If you’re trying to conceive and you’re skipping oily fish altogether, it’s crucial to supplement daily with a high-quality fish oil to still benefit from the EPA and DHA.

• BodyBio Fish Oil (code TFK for 15% off) – Capsules
• Omega 3 Zooki (code TFK20 for 20% off) – Delicious liquid in mango peach flavour

For veggie or vegan options, choose an algae-based supplement:

• Cytoplan Omega-3 Vegan (use code SC0068-35-10 for 10% off)

Ready for More Oily Fish Recipes?

If you want to explore more delicious ways to add EPA and DHA to your fertility diet, join The Fertility Kitchen Insiders! You’ll get access to these tasty, omega-3-rich dishes (and more):

• Strawberry, Spinach & Salmon Salad
• Easy Baked Salmon Ratatouille (swap salmon for rainbow trout!)
• Tikka Salmon Skewers
• Buckwheat Crêpes with Smoked Salmon

Inside the membership, you’ll discover over 200 fertility-friendly recipes, along with tailored meal plans, expert tips, and a supportive community to help you achieve your fertility goals.

Take charge of your reproductive health and nourish your body with the best possible foods.
Join The Fertility Kitchen Insiders today and start enjoying tasty, nutrient-packed meals that support your journey to conception!