Essential Fatty Acids and Fertility

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Fat makes us fat, right? Not necessarily so. Too much fat makes us fat, and too much of the wrong type of fat in our diet makes us ill. But these days, in our effort to avoid "bad" fats for heart health and (let’s admit it) slimmer waistlines, we have once again gone to extremes: low fat and no fat. Current research strongly supports a new view: not enough good fat in our diet is making us ill. The truth is, we need a healthy balance of the different types of fats to achieve good health and fertility.

In nutritional terms, "essential" refers to nutrients we must obtain from food, as we cannot make them in our bodies, though they are essential to life. If we don’t consume enough of these essential nutrients, deficiencies result and our health deteriorates. Among these essential nutrients are fatty acids – the building blocks of all fats and oils and their unique properties in our foods and bodies.

There are two essential fatty acids (EFAs): omega 3 fat alpha-linoleic acid (ALA) and omega 6 fat linoleic acid (LA). It is estimated that eight out of ten Americans eat a diet deficient in EFAs, which have been stripped from most processed foods to preserve their shelf life. This has also affected the ratio of omega 6 fats to omega 3 fats we consume, which has gone from approximately 2:1 to 20:1 in the last century. Omega 3 fats have received all the attention lately. But remember, it’s all about balance.

Every cell in our body is surrounded by a membrane made of fatty acids; even our brains are more than 60% fat. For cells to work well, they need good fats to keep their membranes supple. Cells make up tissues and tissues make up organs such as the sex organs (ovaries and testes). If the cells function optimally, so do the organs they form.

EFAs have beneficial effects on the flow of blood to the uterus and can improve communication between the pituitary gland (brain) and ovaries. During pregnancy, the body is depleted of fats needed to build the child’s brain and nervous system, and is further depleted during breastfeeding. This is why it is so important to maintain proper fatty acid balance in your body in preparing for, during and following pregnancy.

EFA deficiency can lead to many health problems for men and women, including cardiovascular disease, mental disorders, rheumatoid arthritis, diabetic neuropathy and skin conditions such as eczema.

For women, a deficiency can contribute to premenstrual syndrome, menstrual cramps, abnormal menstrual bleeding, chromosomal defects and spontaneous abortions (miscarriages), osteoporosis, breast disease and some symptoms of menopause.

Flaxseeds, hemp seeds, pumpkin seeds, walnuts and their oils.

Flaxseeds (not flaxseed oil) offer an added bonus for fertility. They are high in a type of phytoestrogen called lignans. Flaxseeds can promote regular ovulation and help to lengthen the menstrual cycle by one to three days. This in turn will help normalize progesterone levels and irregular bleeding patterns.

High-fat (oily) deep-sea fish such as salmon, sardines, mackerel, trout and eel are rich in omega 3s. Low-fat fish such as pike, carp and haddock contain much smaller quantities. Some types of algae are now grown commercially, and can be taken in supplement form.

Safflower, sunflower, sesame, corn, evening primrose, borage and blackcurrant oils.

Meat, eggs and dairy products are high in an omega 6 fat called arachidonic acid (AA), which, if consumed in excess, can lead to inflammation in the body.

To restore balance, it makes sense to put the emphasis on omega 3 fats to increase our omega 3:6 ratio. But keep in mind that both types are necessary.

Add a high-quality fish oil supplement to your diet. Aim for a total of 1 gram (1000 mg) of EPA/DHA per day.

Consider using a high-quality evening primrose oil (EPO) supplement. However, I recommend consulting a Naturopathic Doctor first, as some individuals respond badly to EPO supplements.

Reduce your consumption of processed foods. Buy foods that rot – and eat them before they rot!

Eat fish twice a week. Add canned wild salmon or sardines to a salad or as part of a whole-grain-bread sandwich, and poach or broil a piece of salmon or mackerel.

Add organic sunflower seeds and hemp seeds to your salads, or mix them into yogourt.

Add 1 or 2 tablespoons of ground organic flaxseeds to your cereal, yogourt or smoothie in the morning. Freshness is important to preserve the nutrients in the seeds. If you can’t grind them yourself, buy vacuum-packed ground seeds, as this limits their exposure to oxygen.

Use good-quality organic flaxseed oil for salads or dipping bread Add them to a warm breakfast cereal, or toss a tablespoonful into your smoothies.

Quality oils used as sources of EFAs should be organic, unrefined and fresh (not rancid), and should taste like the seed from which they came. Store these oils in opaque containers, protect them from light, oxygen and heat and consume them before they spoil. They should not be used for cooking.

Use olive oil, a monounsaturated non-essential fat, for cooking.

If your diet relies heavily on dairy products such as milk and cheese, substitute some dairy with calcium-fortified soy milk and nut milks. Limit cheese consumption.

There are approximately 45 essential nutrients that must come from our food: 8 amino acids (10 for children), 13 vitamins, 20 minerals and 2 fatty acids. In this article, we have discussed only the two essential fatty acids. However, the remaining 41 essential nutrients are equally important to our fertility. A deficient diet that goes unnoticed in day-to-day life can affect our ability to conceive, or to support a pregnancy. As an integral part of my pre-conception care practice I assess each woman and her partner with this in mind, and offer suggestions for implementing and supplementing good nutrition. 

About the author: Kim L. Corbett, B.Eng., N.D. is a Naturopathic Doctor who owns and operates the Centre for Naturopathic Medicine located in Pointe Claire Village in the West Island of Montreal, Quebec. She provides naturopathic care for individuals and couples with fertility concerns. She can be reached at (514) 697-7555.