Why DHA Matters When You're Trying to Conceive (And Why Both Partners Need It)

When couples start preparing for pregnancy, the conversation usually centres on folate, multivitamins and lifestyle changes. These are all important. But one nutrient that is frequently overlooked during preconception planning is DHA, an omega 3 fatty acid with a quietly significant role in reproductive health.

DHA is not new to fertility science. It has been studied for decades in the context of pregnancy and infant development. What is increasingly recognised, however, is that DHA status matters before conception too, and that it matters for both partners, not just the woman.

This article explores why DHA is relevant when trying to conceive, how it differs from generic fish oil, and how to include it in a practical preconception nutrition plan.

What is DHA and how is it different from generic fish oil?

DHA stands for docosahexaenoic acid. It is a long chain omega 3 fatty acid found primarily in oily fish, algae and marine sources. Along with EPA (eicosapentaenoic acid), it is one of the two most biologically active forms of omega 3.

The term "fish oil" is used broadly, but not all fish oil products are the same. Many off the shelf fish oil supplements contain relatively modest amounts of DHA, with the balance made up of EPA and other less targeted fatty acids. For someone taking omega 3 specifically to support reproductive health, the DHA content of the product is what matters most.

Several other factors distinguish a quality DHA supplement from a generic fish oil capsule:

• Concentration: A targeted DHA supplement provides a clearly defined amount of DHA per capsule, rather than a broad and variable fish oil blend.
• Purity: High quality products undergo rigorous purification to remove heavy metals, PCBs and other environmental contaminants.
• Stability: Omega 3 oils are prone to oxidation. A well manufactured supplement uses processes that protect the oil from rancidity, ensuring freshness and efficacy.
• Sourcing: Sustainably sourced fish oil from clean waters and responsible fisheries is a marker of a brand that takes quality seriously.

 

 

DHA in the context of preconception

To understand why DHA is relevant before conception, it helps to know what it does at a cellular level.

DHA is a structural component of cell membranes. It influences membrane fluidity, which affects how cells communicate, how nutrients are transported in and out of cells, and how cells respond to signals from the body. This is particularly important during periods of rapid cell growth and division.¹

Eggs and sperm are among the most metabolically active cells in the body. The environments in which they develop, the follicular fluid surrounding the egg and the seminiferous tubules where sperm mature, are both influenced by the nutritional status of the individual.²

DHA has been found in high concentrations in reproductive tissues, including follicular fluid in women and sperm cell membranes in men. This suggests a functional role in the quality of reproductive cells, even before fertilisation takes place.³

Why women need DHA before pregnancy, not just during it

Most women hear about omega 3 for the first time once they are already pregnant. Antenatal vitamins often include DHA, and for good reason. It plays a well documented role in foetal brain and eye development. But by the time pregnancy begins, the body is already drawing on its existing nutrient stores.

This is why preconception omega 3 intake matters. Building adequate DHA levels in the months before conception means the body is better prepared to meet the demands of early pregnancy, a period of extraordinarily rapid cell division and tissue formation.⁴

DHA is also relevant to the quality of the developing egg. The follicular fluid that surrounds a maturing egg contains measurable levels of DHA, and some research has observed associations between omega 3 status and markers of oocyte quality.⁵

For women who are also taking a fertility multivitamin such as Vitafem, adding a dedicated DHA supplement ensures that omega 3 support is covered alongside folate, vitamin D, zinc and the broader range of preconception nutrients.

Why men need DHA too

This is the part of the conversation that is most often missed. When we talk about DHA and fertility, the focus tends to land on women and pregnancy. But DHA is equally relevant to male reproductive health.

DHA is the most abundant fatty acid in the sperm cell membrane. It plays a structural role in maintaining membrane fluidity, which is essential for sperm motility and for the fusion events that allow fertilisation to occur. Research has linked higher DHA levels in sperm with improved motility and morphology.⁶

A 2019 systematic review analysed 16 studies on omega 3 supplementation and semen quality. Of those, 14 reported a positive association between omega 3 intake and at least one sperm parameter, including concentration, motility and morphology.⁷

DHA works best as part of a broader male fertility protocol that includes zinc, selenium, antioxidant vitamins and attention to lifestyle factors such as diet, exercise, sleep and stress management. It is not a standalone solution, but it fills a nutritional gap that many men are not even aware of.

 

 

What to look for in a quality DHA supplement

With so many omega 3 products available, choosing the right one can feel overwhelming. Here are the things that matter most when selecting a DHA supplement for fertility.

• Meaningful DHA content: Check the label for the actual DHA amount per serving, not just the total fish oil volume. A fertility focused product should provide a concentrated dose of DHA rather than a diluted blend.
• Clean sourcing: The fish used should come from sustainable, well managed fisheries. Look for products that disclose their sourcing practices.
• Stability and freshness: Omega 3 oils degrade when exposed to heat, light and air. A quality product will use manufacturing processes that minimise oxidation, and the oil should not have an unpleasant taste or smell.
• Purity testing: Reputable brands test their products for heavy metals, dioxins and PCBs, and make these test results available.
• Easy daily compliance: A supplement you can take once a day with minimal fuss is far more effective over three months than a complicated protocol you struggle to maintain.
• Trusted specialist brand: Choose a brand with genuine expertise in reproductive health, not a generic wellness company adding a fish oil to its range.
• Suitable alongside fertility multivitamins: Your DHA supplement should be designed to complement a broader preconception nutrition plan, not duplicate nutrients you are already getting elsewhere.

A closer look at Vital DHA

Zita West Vital DHA is a concentrated omega 3 supplement designed specifically to complement fertility nutrition protocols. It provides both DHA and EPA in a high quality, ultra pure formulation, alongside a small amount of zinc which contributes to normal fertility and reproduction.

Vital DHA was developed through years of clinical practice at a leading fertility clinic. It is designed to be taken by both men and women during the preconception period, making it a practical addition to any shared supplement routine.

For women, it pairs naturally with Vitafem, providing the omega 3 component that a multivitamin alone does not cover. For men, it complements Vitamen by supporting sperm membrane integrity alongside the zinc, selenium and antioxidant support that Vitamen provides.

Why one each is included in the Fertility Couples Edit

One of the most common questions couples ask is whether they need separate DHA supplements or can share one bottle. The answer is simple: both partners benefit from their own daily DHA intake.

Sperm development takes approximately 74 days. Egg maturation follows a similar timeline of around 90 days. During both of these windows, cell membrane quality is being shaped by nutritional status. Sharing a single supplement means one partner's intake is likely to be inconsistent.

This is why the Zita West Fertility Couples Edit includes two units of Vital DHA, one for each partner. It reflects the evidence that omega 3 support is not a women only nutrient, and ensures that both of you are covered throughout the preconception window.

 

 

The Zita West Fertility Couples Edit

Building a preconception supplement routine does not need to be complicated. The Fertility Couples Edit brings together the essentials for both partners in one straightforward protocol.

• Vitafem for her: a comprehensive fertility multivitamin with methylfolate, vitamin D, zinc and antioxidants
• Vitamen for him: a specialist male preconception multivitamin with zinc, selenium, B vitamins and antioxidant support
• Vital DHA for both: concentrated omega 3 providing DHA and EPA for cell membrane health

A simple shared preconception protocol supporting both partners with targeted daily nutrition. Whether you are just starting to plan or actively preparing for IVF, investing in your nutritional foundations together is one of the most practical and positive steps you can take.

Frequently Asked Questions

Why is DHA important for fertility?

DHA is an omega 3 fatty acid that plays a key role in cell membrane structure and function. During preconception, adequate DHA supports egg and sperm cell quality, helping to create the best conditions for conception.

Should men take DHA when trying to conceive?

Yes. DHA is found in high concentrations in sperm cell membranes and is important for sperm motility, morphology and overall function. Male fertility nutrition should include omega 3 support alongside a quality preconception multivitamin.

How much DHA should I take during preconception?

A daily intake of around 500mg of DHA is commonly recommended during the preconception period. Vital DHA provides a concentrated dose of DHA and EPA from purified fish oil, making it easy to meet this target.

Can I get enough DHA from food alone?

While oily fish is the best dietary source of DHA, many people do not eat enough to meet optimal preconception levels. A high quality fish oil supplement can help bridge this gap, especially during the critical 90 day window before conception.

When should I start taking DHA before trying to conceive?

Ideally, both partners should begin supplementing with DHA at least three months before trying to conceive. This allows time for DHA to integrate into cell membranes and support egg and sperm development throughout their maturation cycles.

 

References

1. Stillwell W, Wassall SR. Docosahexaenoic acid: membrane properties of a unique fatty acid. Chemistry and Physics of Lipids. 2003;126(1):1-27. PubMed.
2. Esmaeili V, Shahverdi AH, Moghadasian MH, Alizadeh AR. Dietary fatty acids affect semen quality: a review. Andrology. 2015;3(3):450-461. PubMed.
3. Hammiche F, Vujkovic M, Wijburg W, et al. Increased preconception omega-3 polyunsaturated fatty acid intake improves embryo morphology. Fertil Steril. 2011;95(5):1820-1823. PubMed.
4. Denomme J, Stark KD, Holub BJ. Directly quantitated dietary (n-3) fatty acid intakes of pregnant Canadian women are lower than current dietary recommendations. J Nutr. 2005;135(2):206-211. PubMed.
5. Chiu YH, Karmon AE, Gaskins AJ, et al. Serum omega-3 fatty acids and treatment outcomes among women undergoing assisted reproduction. Hum Reprod. 2018;33(1):156-165. PubMed.
6. Safarinejad MR. Effect of omega-3 polyunsaturated fatty acid supplementation on semen profile and enzymatic anti-oxidant capacity of seminal plasma in infertile men with idiopathic oligoasthenoteratospermia: a double-blind, placebo-controlled, randomised study. Andrologia. 2011;43(1):38-47. PubMed.
7. Hosseini B, Nourmohamadi M, Hajipour S, et al. The influence of omega-3 fatty acids on semen quality markers: a systematic review. Andrology. 2019;7(6):794-803. PubMed.