Last updated: April 30th, 2021 at 08:09 pm

Fats for Fertility

Author Linda Ryan, BA, Lic TCM, CH

It used to be that doctors, nutritionists and dieticians gave us the advice us to eat “fat free”.  Time has moved on and there is now clear evidence that proves that friendly fats, including saturated fats, are not the enemy. Fats for fertility boosting benefits are very helpful.  And avoiding fats to avoid “getting fat” is a myth.

Fats play a vital role in boosting your health from everything from helping your skin and your nerves to most importantly optimal hormone production, which is vital for fertility boosting benefits.

Friendly fats also help reduce inflammation, promote a healthy heart, and healthy brain function, which is also beneficial for setting up the conditions to allow pregnancy to happen.

There are 3 types of healthy Fats for Fertility boosting benefits.  These should be incorporated into your diet on a consistent basis.

The 3 types of healthy Fats for Fertility are:

  1. Saturated fats-  These are found in foods like healthy animal fats (grass fed beef, chicken thighs), grass fed butter or coconut oil.  These are not to be consumed in excess.
  2. Monounsaturated fats-  These are found in foods like mixed raw nuts, raw nut butters, avocado, olives and olive oil.
  3. Polyunsaturated fats- These are found in fish oils (wild caught salmon for example…or an EPA/DHA supplement), flaxseed oil. Hemp is even a great source.

Here are a few great ways to add healthy fats for fertility in your diet:

  • For a snack have a handful of nuts or
  • Add nuts to your morning porridge or cereal
  • Have fish at least 2 times per week
  • Add avocado slices to salads
  • Use olive oil in salad dressings
  • When cooking, use coconut oil instead of butter or other oils
  • Take a high quality Omega supplement

Fats to Avoid: Trans Fats

Trans fats are definitely not healthy.  Trans fats are the ones that lead to conditions like high cholesterol, clogged arteries and heart disease.  Trans fats are created in a lab through a process called hydrogenation.  Another big reason you should try to avoid trans fats at all costs is because your body does not know how to process them and they are, in fact, damaging.  The way to spot Trans fats in foods is to read the label. If the label includes anything “hydrogenated” listed in it, then it has a Trans fat.

Always consult your doctor before taking any supplements, herbs or vitamins, especially if you are doing IVF.

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Linda Ryan- Founder of MARA Fertility Acupuncture Clinic



Hi, I’m Linda Ryan, Fertility Acupuncturist & mother of three: Having overcome my own fertility issues is what drives me to help women like you to achieve the results that I made happen for myself.