Does Taking Omega-3 Reduce Inflammation?

How omega‑3 reduces inflammation in your body

Omega-3 fatty acids help reduce inflammation in several important ways:

• Specialised pro-resolving mediators (SPMs): EPA and DHA are converted into compounds called resolvins, protectins and maresins that actively switch off inflammation and support tissue repair.³
• Cell membrane support: Omega-3s become part of your cell membranes, helping cells respond less aggressively to inflammatory triggers and lowering the production of inflammatory molecules like prostaglandins and leukotrienes.⁴
• Gene regulation: Omega-3s can influence gene activity, turning down genes that drive inflammation at a deep cellular level.⁵

What the research shows

There is strong scientific evidence that omega-3s help reduce inflammation:

• A 2022 systematic review showed that omega-3 supplements can significantly lower key inflammatory markers such as CRP, IL-6 and TNF-α across many clinical studies.¹
• A large 52-week clinical trial on herring caviar oil (a phospholipid-rich omega-3 similar to Zita West Ultra Omega) found a 25% reduction in the Systemic Immune-Inflammation Index (SII).⁶
• Studies in women with PCOS and metabolic syndrome found that omega-3 supplementation reduces inflammation and improves insulin sensitivity, both of which are important for reproductive health.⁷

How much omega‑3 do you need for anti‑inflammatory effects?

The dose matters. Most studies showing significant anti‑inflammatory benefits use between 2–4 grams of combined EPA and DHA daily, which is considerably higher than typical doses.

For fertility support:

• Phospholipid omega‑3 (like Zita West Ultra Omega): Our recommended daily dose is 2 capsules, however emerging research suggests that 5 capsules may deliver greater inflammatory reductions 
• Omega-3 triglyceride form: 2–4g combined EPA/DHA daily, though phospholipid forms may be more efficiently absorbed and utilised by the body.⁸

It is recommended to start taking supplements at least 3 months before trying to conceive or ahead of an IVF cycle, rather than indefinitely. Always discuss higher‑dose omega‑3 with your fertility specialist before adding any new supplement into your routine.

Why inflammation matters for fertility

Reducing inflammation through omega‑3 supplementation can support fertility in several ways:

• Egg quality: High inflammation and oxidative stress in the ovarian environment can damage egg quality. Lower systemic inflammation creates a healthier environment for egg maturation.²
• Sperm health: Omega‑3 intake improves sperm membrane composition and reduces oxidative damage, with studies showing better sperm count, motility and morphology after supplementation.⁹
• Implantation and early pregnancy: Women with higher inflammatory markers have lower implantation rates and higher miscarriage risk. Reducing inflammation may help create a more receptive uterine environment.²

Phospholipid omega‑3 vs triglyceride fish oil

For most people, a high quality triglyceride fish oil is an effective and appropriate starting point. However, if you have known inflammatory conditions or do not tolerate standard fish oil well, the form in which omega-3 fatty acids are delivered can become more important. In these situations, phospholipid-bound omega-3, found naturally in herring caviar oil and krill oil, may offer additional benefits due to differences in absorption and tissue delivery.

Learn more about the differences between the phospholipid form and traditional triglyceride forms of omega 3 here.

Zita West Ultra Omega uses herring caviar oil, delivering EPA and DHA in phospholipid form similar to the formulation shown to reduce SII by 25% in clinical research. Learn more about the study results here.

Other ways to reduce inflammation

Pairing omega-3s with simple lifestyle strategies can amplify anti-inflammatory benefits:

• Eat a Mediterranean-style diet: Prioritise colourful veg, fruit, whole grains, olive oil, nuts and oily fish to boost antioxidants and polyphenols.
• Reduce processed sugar and refined carbs: Stable blood sugar helps prevent insulin-driven inflammation.
• Move regularly (not just intense workouts): Daily walking, yoga, strength training or whatever you enjoy can lower inflammatory markers.
• Protect your sleep: Aim for 7–9 hours as sleep disruption raises inflammatory hormones.
• Manage stress proactively: Meditation, breathwork, and relaxation techniques help calm the stress-inflammation response.

The bottom line

Yes, omega‑3 does reduce inflammation. This is one of the most well‑established effects of EPA and DHA supplementation, backed by decades of research. For fertility, this anti‑inflammatory action is particularly valuable because chronic inflammation can impair egg and sperm quality, reduce implantation success and increase miscarriage risk.

For best results, omega-3 intake should be tailored to the individual. In certain situations, a higher intake of a high quality phospholipid omega-3 may be appropriate, when used alongside a broader anti inflammatory lifestyle that includes a Mediterranean style diet, healthy weight, good sleep and stress management.

References

1.  Kavyani Z et al. Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis. Science Direct.
2. Li X et al. Association between the systemic immune-inflammation index and GnRH antagonist protocol IVF outcomes: a cohort study. Reproductive BioMedicine Online. 
3. Serhan CN. Pro‑resolving lipid mediators are leads for resolution physiology. Nature.
4. Calder PC. Omega‑3 fatty acids and inflammatory processes. Nutrients.
5. Krupa KN et al. Omega‑3 Fatty Acids. PubMed.
6. New positive data showing anti‑inflammatory effects of HRO350 in the HeROPA trial. Arctic Bioscience.
7. Heshmati J et al. Omega‑3 fatty acids supplementation and oxidative stress parameters: a systematic review and meta‑analysis. PharmacolRes.
8. Schoen C et al. Enhanced absorption of omega‑3 fatty acids from a novel phospholipid formulation. Science Direct.
9. Falsig A M L et al. The influence of omega-3 fatty acids on semen quality markers: a systematic PRISMA review. Wiley. 
10. Rossmeisl M et al. Metabolic effects of n‑3 PUFA as phospholipids are superior to triglycerides. PLoS One.