Omega-3 and male and female fertility

Fertility, both male and female, also depends on what you eat. To make your diet a ally for those battling infertility, it's essential to rebalance your intake of pro- and anti-inflammatory nutrients. Among the latter, Omega-3 fats stand out, having been associated with fertility benefits for both women and men by numerous scientific studies.

In Italy, infertility is a problem for approximately 15% of couples. This data comes from the National Institute of Health (ISS), which highlights an important point: the underlying causes of difficulty conceiving can be both female and male.

Environmental and lifestyle factors also come into play; the ISS cites, as an example, exposure to so-called endocrine disruptors, chemical agents that can negatively affect the reproductive system.

On the other hand, lifestyle can also be a powerful ally for female and male fertility; in particular, an adequate intake of certain specific nutrients can have positive effects even in complex cases such as those requiring medically assisted reproduction (ART).

Among these nutrients, Omega 3s stand out, precious polyunsaturated fats that have been linked to improving the quality of both eggs and sperm. But what makes Omega 3s such allies of fertility are, first and foremost, their anti-inflammatory properties .

Fertility and inflammation

In fact, although it is a fundamental physiological mechanism for defending against infections, inflammation can become a real double-edged sword capable of ruining the dreams of couples trying to conceive.

In particular, inflammation that does not self-regulate and becomes chronic can be harmful and interfere with reproductive processes by altering substances and mediators that regulate ovulation, fertilization, embryonic formation, and implantation in the uterus.

Its negative effects are clearly evident in the presence of specific pathologies associated with fertility problems . For example, in the case of endometriosis, reducing chronic inflammation affecting the entire pelvis can increase pregnancy rates.

Polycystic ovary syndrome (PCOS), another potentially infertile condition, also causes inflammation, and an imbalance in the molecules that control inflammation appears to be behind the associated miscarriages.

Finally, obesity also generates a chronic inflammatory environment which, together with the hormones produced by adipose tissue, negatively interferes with reproduction.

A clear example of the effectiveness of an approach based on reducing inflammation is provided by the use of a very common anti-inflammatory drug: aspirin. Taken in low doses, aspirin increases the rate of pregnancies achieved through assisted reproductive technology from 28% to 45% and doubles the rate of embryo implantation in the uterus.

The benefits of Omega 3 for female fertility

Assisted reproduction also provides evidence of a link between circulating omega-3 fatty acids and the likelihood of pregnancy, proper embryo development, and the number of live births. Furthermore, it appears that taking omega-3 supplements may help women who have undergone assisted reproduction carry their pregnancies to term.

Like aspirin, these fats also reduce the production of molecules involved in inflammation, called thromboxanes. This effect appears to be beneficial for promoting implantation in the uterine wall.

Furthermore, omega-3s increase the production of anti-inflammatory prostacyclins. Their availability could therefore improve the ratio of prostacyclins to thromboxanes and, consequently, blood flow to the uterus and implantation .

The results obtained by combining the intake of low doses of aspirin and high doses of Omega 3 seem to confirm the possibility of increasing blood flow to the uterus in this way.

The anti-inflammatory properties of these fats may also be particularly useful in cases of PCOS. The imbalance between pro- and anti-inflammatory molecules observed in miscarriages associated with this condition appears to be due to omega-3s, and women with PCOS who consume omega-3s see their inflammation levels decrease.

Furthermore, taking Omega 3 appears to be able to help control the excessive production of male hormones that characterizes PCOS.

Finally, Omega 3s may help improve egg cell quality .

The benefits of Omega 3 for male fertility

But, as mentioned, infertility can also be rooted in male issues. Evidence of the potential benefits of Omega 3s is abundant in these cases as well.

According to what has been published in the scientific literature, the mechanisms involved may include:

• reducing damage to sperm DNA ;
• improving sperm motility and concentration ;
• improving testosterone secretion;
• the promotion of a regular morphology ;
• the creation of a more antioxidant seminal environment ;
• the reduction of apoptotic damage in sperm.

Omega 3s are fundamental constituents of cell membranes , regulating their fluidity – a very important characteristic for sperm.

Furthermore, humans are also exposed to the harmful effects of chronic inflammation . A sedentary lifestyle, smoking, alcohol consumption, excess weight, and metabolic syndrome are all signs of a pro-inflammatory state that can be counteracted with Omega-3s.

Changing your lifestyle for the better, including increasing your omega-3 intake, has a direct impact on sperm quality, which is produced in a continuous process. New habits, followed for about three months, can significantly improve a sperm analysis, regardless of the father's age.

Nutrition as an ally of fertility

For both men and women, these new habits should also include a remodeling of the diet in an anti-inflammatory direction.

Ingredients like extra virgin olive oil contain active ingredients capable of regulating the expression of pro- and anti-inflammatory genes. And some nutrients also control inflammation at other levels; specifically, Omega 3 :

• influence the activity of the immune system ;
• they promote the production of molecules with less inflammatory potential ;
• they promote the production of molecules that turn off inflammatory processes already underway (protectins, maresins and resolvins).

Omega-3s with anti-inflammatory properties (eicosapentaenoic acid – EPA – and docosahexaenoic acid – DHA ) are found preformed in fatty fish (such as salmon, anchovies, and sardines). Introducing this food into your diet helps shift the ratio of anti-inflammatory to inflammatory fats—currently, unfortunately, heavily skewed in favor of the latter—toward values ​​that promote a generally anti-inflammatory state.

Unfortunately, however, it's not always possible to consume the quantities needed to meet Omega-3 requirements. A first obstacle can be a fish allergy; sometimes, however, it's difficult to overcome the problem of food selectivity. Finally, the quality of the fish served must be taken into consideration, especially when dealing with sensitive issues such as fertility problems.

In these cases, fish oil -based food supplements allow you to reach the Omega 3 intake which helps fight inflammation by shifting the ratio between pro-inflammatory and anti-inflammatory molecules towards the latter and promoting the benefits observed in scientific studies.

Rebalancing the levels of pro- and anti-inflammatory molecules in the body is even more important in the presence of problems that have been associated with inflammation (such as obesity) or an Omega 3 deficiency (such as PCO).

Even in these cases, the approach must be based on a varied, healthy, and balanced diet, rich in anti-inflammatory fats such as those found in extra virgin olive oil and fatty fish. Where this diet fails to meet the necessary omega-3 intake, dietary supplements become essential.

Sources of Omega 3: Fish Alternatives

Besides the aforementioned fatty fish, other sources of Omega 3 include walnuts and flaxseeds. However, these plant-based foods contain a form of Omega 3 (alpha-linolenic acid, ALA ) that is difficult to utilize.

ALA is not one of the omega-3s that fight inflammation (EPA and DHA, as mentioned), but rather their precursor; the human body has the enzymes to convert it into EPA and DHA, but it does so very inefficiently.

Women are able to do this better than men, probably due to a greater need for Omega 3 (for example during pregnancy and breastfeeding), but meeting this need by consuming ALA sources remains difficult.

For this reason, including fatty fish in your weekly diet and supplementing with Omega 3 from fish oil remain the best strategy for meeting your Omega 3 needs.

If these strategies are not feasible (due to the aforementioned allergies or ethical choices – such as that typical of a vegan lifestyle), it is possible to rely on supplements based on other marine oils: krill oil and microalgae oil.

Krill oil can be a solution for fish allergies. Extracted from the crustacean Euphausia superba (Antarctic krill), it is rich in EPA and DHA in a highly absorbable form ( phospholipids ) combined with astaxanthin , a carotenoid with an antioxidant power 10 times greater than that of other carotenoids.

Microalgae oil is a non-animal alternative, obtained from microorganisms (typically Schizochytrium microalgae). Where certified in its production processes, it is suitable for vegan diets, but not only that: it is also a valid option for omnivores .

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