How Salmon May Help Your Fertility
Salmon is one of the best dietary sources of EPA and DHA, the long-chain Omega-3 fats most consistently linked to better egg quality, reduced ovulation problems, and higher IVF success rates.
Salmon has got to be one of the tastiest fish out there -- baked fresh with a bit of salt, pepper, and lemon juice. But it's got a lot more going for it than flavor.
Why salmon stands out
Salmon is an excellent source of protein when you're trying to conceive, and it's packed with Omega-3 fat, both the DHA and EPA types. Unlike other fats that don't do your fertility any favors (looking at you, saturated fat), Omega-3 is one of the best-supported dietary factors for trying to conceive. Specifically, it's linked to:
- Improved egg quality
- Reduced risk of ovulation problems
- Better odds of conceiving after IVF
What's not to love? If you want the full picture on why Omega-3 matters so much, this is where I go deep on it.
References
Mumford et al. (2016). Am J Clinical Nutrition, 103(3), 868–877. Nehra et al. (2012). Aging Cell, 11(6), 1046–1054. Chiu et al. (2018). Human Reproduction, 33(1), 156–165.
Common questions
How often should I eat salmon for a fertility benefit?
There's no single proven target, but working fatty fish like salmon into your diet a couple of times a week is a reasonable, well-supported starting point.