The Role of Omega-3 Fatty Acids in Egg and Sperm Quality

BySamradni Pradhan
Updated: 2 Jun 2025, 11:33 am

Anyone preparing for conception might already have nutritional concerns in mind. Omega-3 fatty acids are often overlooked but play a crucial role in reproductive health. Here, you will learn how these fats support egg and sperm quality and how to use this information to help your fertility.

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When planning for parenthood, you worry first about what can impact your fertility. You can modify your lifestyle, diet, or get specialised help. Among all the attention given to other nutrients, omega-3 fatty acids are frequently missed, yet they are vital for our health. Because your body cannot produce Essential Fatty Acids (EFAs) on its own, it’s important to include them in your diet to support heart, brain, and reproductive health. If you're currently trying to conceive or plan to in the future, understanding the role of omega-3s in egg and sperm quality is essential.

In this article:



What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are polyunsaturated fats crucial for numerous physiological processes. The three primary types are:

  • ALA (alpha-linolenic acid) is found in plant sources like flaxseed and walnuts
  • EPA (eicosapentaenoic acid) is found in fatty fish and marine oils
  • DHA (docosahexaenoic acid) is also found in fish and is especially vital for brain and reproductive health

How Omega-3 Fatty Acids Influence Egg Quality?


1. Supports the cellular integrity of the egg

It is well known that eggs play an important role in female fertility. The outer layer of each egg cell, known as the plasma membrane, consists of fats. These fatty acids keep the egg's membrane flexible, supporting its development and the chance of being fertilised.


2. Reduces oxidative stress

Oxidative stress may cause cell damage throughout the body, including in external tissues and in oocytes. If your body is affected by hormonal changes or ageing, oxidative stress may contribute to the problem. Omega-3s protect the ovaries by controlling swelling and free-radical damage, which helps support the eggs.


3. Improves hormonal balance

Hormones like estrogen, LH, and FSH play an important role in your menstrual cycle and ovulation. They contribute to the normal production and function of hormones, which helps women experience better and more frequent ovulation, as well as higher-quality eggs.


4. Delay ovarian ageing

As you get older, the number and health of your eggs decrease. Research shows that a daily omega-3 intake in women may help preserve their ovaries for longer. DHA supports the mitochondrial function in the oocyte, directly impacting egg viability.


How Omega-3 Fatty Acids Improve Sperm Quality?

Just as egg quality is vital to fertility, so too is the health of sperm. Whether you're exploring fertility options with your partner or considering sperm health independently, you should know that omega-3s can make a marked difference in the following areas:


1. Enhances sperm count and concentration

Low sperm count causes most cases of male infertility. Higher levels of EPA and DHA in men are linked in studies to a higher sperm count. Omega-3s help make more and better sperm when the body produces them.


2. Improves sperm motility

When we talk about motility, we mean how effectively sperm move towards the egg. A lack of sperm motility usually makes fertilisation unlikely. DHA is fundamental for properly forming the sperm tail (flagellum), which is needed for movement. Getting extra omega-3s can make a big difference. However, note that results may vary based on individual, dosage and health conditions.


3. Protects against DNA fragmentation

Having a high amount of sperm DNA fragmentation means fertility is likely decreased and can cause failed fertilisation, miscarriages, and problems with embryo development. Eating foods rich in omega-3 has been found to reduce the chances of genetic damage in sperm.


4. Boosts seminal plasma quality

The fluid in semen containing sperm is called seminal plasma. Higher levels of omega-3 fatty acids in seminal fluid are known to support better sperm health and performance by increasing antioxidants and reducing inflammation.


Optimal Sources of Omega-3s for Fertility

Now that you understand how crucial omega-3s are, the next step is ensuring you get enough. Here's how you can incorporate them into your daily routine:


Dietary sources

  • Fatty fish: Salmon, mackerel, sardines, and anchovies are rich in DHA and EPA.
  • Plant-based sources: Flaxseeds, chia seeds, walnuts, and hemp seeds offer ALA
  • Fortified foods: Some food items, like eggs, milk, and yoghurts, are fortified with omega-3s

Supplements

If you're not consuming fish regularly or follow a vegetarian or vegan diet, consider an omega-3 supplement. Look for:


  • Fish oil capsules rich in EPA and DHA
  • Algal oil, a plant-based source of DHA, is ideal if you avoid animal products.
  • Triglyceride or re-esterified triglyceride forms for better absorption

How Much Omega-3 Do You Need?

While general recommendations for adults suggest around 250–500 mg of combined EPA and DHA daily, fertility-focused guidance often leans toward higher intakes, up to 1000 mg or more. Your personal needs may vary based on your current health, diet, and fertility goals. A blood test can help assess your omega-3 index and guide personalised supplementation.

Here are some additional points to consider:



  • For fertility support: Aim for at least 500–1000 mg of combined EPA and DHA daily, especially during the preconception phase.
  • For men seeking to improve sperm parameters: Doses around 1000–2000 mg/day have shown benefits in clinical studies.
  • For women with PCOS or endometriosis: Higher intakes—up to 2000–3000 mg/day, may be helpful to manage inflammation and improve hormonal profiles under medical supervision.
  • Balance with omega-6 intake: A high omega-6 to omega-3 ratio (common in modern diets) can contribute to inflammation. Reducing processed foods while increasing omega-3s can help restore balance.
  • Monitor for side effects: High doses may increase the risk of bleeding or interact with medications like blood thinners. Always consult a healthcare expert if you exceed 1000 mg/day.

Special Considerations


  1. For women with PCOS or endometriosis

If you're dealing with conditions like polycystic ovary syndrome (PCOS) or endometriosis, omega-3s may offer added benefits. They help lower inflammation and insulin resistance, improving ovulation and egg quality.

  1. For men with lifestyle risk factors

Smoking, poor diet, and sedentary habits negatively impact sperm health. Adding omega-3s, especially with lifestyle changes, may significantly counter these effects and promote reproductive wellness.

Regarding fertility, there are no shortcuts, but there are powerful, evidence-based ways to support your body. Omega-3 fatty acids have been extensively studied and consistently benefit egg and sperm quality. By incorporating omega-3-rich foods or supplements into your lifestyle, you're not just improving your reproductive health but investing in the future you hope to build.

FAQs on The Role of Omega-3 Fatty Acids In Egg And Sperm Quality

  1. Can I take omega-3 supplements while undergoing IVF or fertility treatments?
    Yes, omega-3 supplements are generally safe during fertility treatments and may even enhance outcomes. However, you must consult your reproductive endocrinologist or fertility specialist for personalised guidance.
  2. How long should I take omega-3s before seeing improvements in fertility?
    It typically takes 8 to 12 weeks of consistent intake to see measurable improvements in egg and sperm parameters. However, reproductive processes take time, and improvements may vary between individuals.
  3. Are plant-based omega-3s as effective as fish-based ones for fertility?
    Plant-based omega-3s (ALA) are beneficial but less potent compared to fish-based EPA and DHA. If you're following a vegan or vegetarian diet, consider an algal oil supplement to ensure you get enough DHA.
Disclaimer: Medically approved by Dr Savitha Shetty, Senior Consultant - Obstetrics and Gynaecology, Apollo Hospital