When trying to conceive, optimising nutrition is key—but what about the fats you consume daily? Vegetable oils are widely used in cooking and processed foods, but emerging research suggests they may negatively impact fertility. In this article, we’ll explore the link between vegetable oils and fertility, their effects on inflammation, and which fats are better choices for reproductive health.

What Are Vegetable Oils?

Vegetable oils, often referred to as seed oils, are extracted from plants like soybeans, corn, rapeseed (canola), sunflower, and cottonseed. They are commonly used in processed foods, restaurant meals, and for home cooking due to their affordability and long shelf life.

The concern with vegetable oils is their high content of omega-6 fatty acids, particularly linoleic acid. While omega-6s are essential in small amounts, an excess can lead to chronic inflammation, which may impact fertility.

How Vegetable Oils Affect Fertility

1. Increase in Inflammation

A high intake of vegetable oils contributes to an imbalanced omega-6 to omega-3 ratio, which is linked to systemic inflammation. Chronic inflammation can:

• Disrupt ovulation
• Impair egg quality
• Affect implantation
• Contribute to conditions like PCOS and endometriosis

2. Oxidative Stress and Egg Quality

Vegetable oils are highly processed and often undergo refining, bleaching, and deodorising, which can generate harmful free radicals. These oxidative compounds may damage reproductive cells, affecting both egg and sperm quality.

Studies suggest that excessive omega-6 linoleic acid intake during pregnancy can lead to higher inflammatory markers, which may increase the risk of preterm labour and developmental issues in offspring.

3. Hormonal Disruption

Some vegetable oils, especially soybean oil, contain compounds that may mimic oestrogen in the body. This can lead to hormonal imbalances, which are crucial for a regular menstrual cycle and optimal fertility.

4. Negative Impact on Sperm Health

Sperm cells contain high levels of polyunsaturated fats, making them susceptible to oxidative stress. Studies indicate that reactive oxygen species (ROS) from oxidised vegetable oils can:

• Reduce sperm motility
• Increase sperm DNA damage
• Lower testosterone levels

Additionally, high omega-6 intake reduces omega-3 DHA levels, which are essential for sperm health and overall reproductive function.

Are Vegetable Oils Safe for Pregnancy?

During pregnancy, a foetus depends on its mother’s diet for essential nutrients. Omega-3 DHA is crucial for foetal brain development and maternal health, yet excessive linoleic acid intake from vegetable oils can reduce DHA levels in the placenta and foetus.

Animal studies suggest that high linoleic acid intake may contribute to premature labour and increased inflammation in the placenta. Additionally, some research indicates that maternal omega-6 overconsumption may be linked to higher fat mass in children and developmental concerns.

Given these concerns, limiting vegetable oil intake during pregnancy may help support optimal maternal and foetal health.

Fertility-Friendly Fats: What to Eat Instead

1. Coconut Oil – A Superior Cooking Oil

Unlike vegetable oils, coconut oil is rich in saturated fats that are stable at high temperatures, making it ideal for cooking. It also contains medium-chain triglycerides (MCTs), which support metabolism and energy production without contributing to inflammation.

Coconut oil also provides lauric acid, which has antimicrobial and antifungal properties, supporting gut health and immune function—both essential for fertility.

2. Extra Virgin Olive Oil – Anti-Inflammatory & Heart-Healthy

Olive oil is packed with monounsaturated fats and powerful antioxidants like polyphenols, which combat inflammation and support egg quality. Olive oil is also rich in oleic acid, a monounsaturated fat that is also the primary fat found in developing egg cells. Oleic acid plays a crucial role in egg maturation and overall reproductive health, making extra virgin olive oil an excellent choice for fertility nutrition. Use it for salad dressings and low-heat cooking.

How to Choose a High-Quality Olive Oil

• Go for Extra Virgin: Avoid refined or blended oils—extra virgin olive oil retains the most nutrients and antioxidants.
• Look for Freshness: Olive oil doesn’t improve with age. Check for a harvest date (the more recent, the better).
• Dark Glass Bottles Only: Avoid clear or plastic bottles, as light and air degrade the oil’s quality.
• Taste Matters: A good olive oil will have a peppery, pungent flavour—a sign of fresh, high-antioxidant oil.
• Store Smartly: Keep it in a cool, dark place and buy smaller bottles to use within a few months for maximum freshness.

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3. Avocado Oil – Nutrient-Rich & Hormone-Supportive

Avocados and their oil contain monounsaturated fats, vitamin E, and lutein, which benefit reproductive health. It’s great for drizzling over meals and medium-heat cooking.

4. Grass-Fed Butter & Ghee – Nutrient-Dense & Hormone-Balancing

These traditional fats are rich in fat-soluble vitamins (A, D, E, and K), which play essential roles in hormone production and fertility.

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5. Omega-3-Rich Fats (Fatty Fish & Flaxseeds)

To balance omega-6 intake, include omega-3-rich foods like salmon, sardines, flaxseeds, and walnuts. Omega-3s are anti-inflammatory and crucial for optimal fertility. Read more in Omega-3 Fats for Fertility: Why Oily Fish Deserves a Spot on Your Plate.

Frequently Asked Questions

Which Cooking Oil is Best for Fertility?

For fertility, the best oils are extra virgin olive oil, avocado oil, coconut oil, and grass-fed butter/ghee due to their anti-inflammatory and hormone-supportive properties.

Is Vegetable Oil Sperm-Friendly?

No, vegetable oils high in omega-6 fatty acids may negatively affect sperm quality by increasing oxidative stress and lowering testosterone levels.

Does Oil Affect Fertility?

Yes, the type of oil you consume matters. Highly processed vegetable oils can promote inflammation and hormone imbalances, whereas healthy fats like olive oil, coconut oil, and omega-3s can support fertility.

What Does Vegetable Oil Do to the Body?

Regular consumption of vegetable oils can:

• Increase inflammation
• Promote oxidative stress
• Disrupt hormonal balance
• Negatively impact metabolic health

Final Thoughts: Ditch Vegetable Oils for Fertility

If you’re trying to conceive, making the switch from vegetable oils to fertility-friendly fats can be a small yet powerful change. Reducing inflammation and optimising your omega-3 to omega-6 ratio supports hormonal health, egg and sperm quality, and overall reproductive function.

Prioritise coconut oil, extra virgin olive oil, avocado oil, grass-fed butter, and omega-3-rich fats to nourish your body and boost your fertility naturally.