Omega-3 fatty acids are essential for fertility—they support hormone balance, egg and sperm quality, and early pregnancy development. But are you getting enough?
While oily fish is the best natural source of Omega-3s, many people don’t eat enough, making supplementation a smart choice. But with so many options, how do you choose the best Omega-3 supplement for fertility?
In this guide, you’ll learn:
- Why Omega-3s are essential for fertility and pregnancy
- The difference between EPA & DHA—and why you need both
- How to choose a high-quality Omega-3 supplement
- The best Omega-3 supplements for fertility—including vegan options
- Special discounts just for The Fertility Kitchen readers!
Let’s dive in!

Why Omega-3s Matter for Fertility
Omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for reproductive health. These healthy fats play a key role in:
- Egg quality & embryo development – DHA helps build healthy egg membranes, making them more receptive to fertilization.
- Sperm health – DHA is highly concentrated in sperm cells and is essential for sperm motility, shape, and function.
- Hormone balance – Omega-3s regulate estrogen and progesterone levels, supporting ovulation and implantation.
- Reducing inflammation – Chronic inflammation can affect fertility by disrupting ovulation, implantation, and embryo development. Omega-3s have powerful anti-inflammatory benefits.
- Pregnancy support – DHA is crucial for fetal brain, eye, and nervous system development during pregnancy.
Want to learn more about Omega-3s in food? Read my post: Omega-3 Fats for Fertility: Why Oily Fish Deserves a Spot on Your Plate.
EPA vs. DHA: Why You Need Both for Fertility
Many Omega-3 supplements focus only on DHA, but fertility requires both EPA and DHA.
- DHA supports egg quality, embryo development, and fetal brain health.
- EPA works alongside DHA to reduce inflammation, support circulation, and aid in hormone regulation.
To get the full fertility benefits, choose an Omega-3 supplement that contains both EPA and DHA—ideally in a natural triglyceride form for better absorption.
How to Choose the Best Omega-3 Supplement for Fertility
Not all Omega-3 supplements are created equal! Here’s what to look for:
- High levels of EPA & DHA – Aim for at least 250-500mg DHA and 500mg+ combined EPA/DHA per serving.
- Triglyceride form – This is more bioavailable (easier for your body to absorb) than synthetic ethyl ester forms.
- Molecularly distilled & purified – Ensures it’s free from heavy metals and contaminants.
- Sustainably sourced – Look for Friend of the Sea or MSC certification for ethical sourcing.
- Minimal additives & no unnecessary fillers – Choose pure, high-quality formulations.
The Best Omega-3 Supplements for Fertility (Top Picks!)
Best Overall Omega-3 for Fertility:
Inessa Advanced Omega 3 (Special offer: 10% off with code THEFERTILITYKITCHEN)
- 1200mg Omega-3 per softgel (most brands require 4 softgels for this amount!)
- 480mg EPA + 360mg DHA – a powerful dose for fertility
- Natural triglyceride form for high bioavailability
- Purified & sustainably sourced
- Enhanced with vitamin E for freshness
Get Inessa Advanced Omega 3 here
Why I recommend it: I suggest an Omega-3 supplement to almost every client, and Inessa is my go-to brand. It’s high in EPA & DHA, purity-tested, and sustainably sourced—everything you want in a fertility-friendly supplement.
Best Vegan Omega-3 for Fertility:
Feel Omega-3 (Special offer: 20% off for The Fertility Kitchen readers.)
- 1000mg Omega-3 (EPA + DHA) from algae
- Sustainably sourced – no fish, just pure algae-based Omega-3
- Free from toxins, heavy metals, and contaminants
- Enhanced with rosemary extract for better flavour and freshness
- No fishy aftertaste!
Note for vegans: Algae-based Omega-3 supplements contain less EPA & DHA than fish oil, so you may need a slightly higher dose.
Best Omega-3 if You Don’t Like Swallowing Capsules:
Omega 3 Zooki (Special offer: 20% off with code TFK20)
- 4500mg fish oil per serving
- 787mg EPA + 337mg DHA
- Lipid-wrapped technology for enhanced absorption
- Tastes great – take it straight or mix into food
- Water-soluble, making it easier for your body to absorb
Get Omega 3 Zooki here (Don’t forget to use TFK20 at checkout for 20% off)
Why choose this? If you struggle with swallowing large capsules, this liquid Omega-3 is delicious and easy to take while still delivering a powerful dose of EPA & DHA.
When & How to Take Omega-3 for Fertility
- Best time to take it? – With a meal containing fat for better absorption.
- Dosage? – Follow the recommended serving on the supplement label.
- How long should you take it? – Ideally 3-6 months before TTC and throughout pregnancy for foetal development.
Final Thoughts: Should You Take an Omega-3 Supplement for Fertility?
If you’re not getting 2-3 servings of oily fish per week, a high-quality Omega-3 supplement is a must for:
- Optimising egg & sperm health
- Balancing hormones & supporting implantation
- Reducing inflammation for better fertility outcomes
- Supporting pregnancy & fetal development
Ready to get started?
- Get 10% off Inessa Advanced Omega 3 with code THEFERTILITYKITCHEN
- Prefer a vegan option? Try Feel Omega-3 here
- Hate swallowing capsules? Try Omega 3 Zooki with 20% off (TFK20)!
Want a complete fertility nutrition plan? Join The Fertility Kitchen Insiders for meal plans, recipes, and expert fertility nutrition support.
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