fbpx
Benefits of Fats: Fueling Hormonal Balance and Supporting Ovulation

Benefits of Fats: Fueling Hormonal Balance and Supporting Ovulation 

With dietary fats often getting vilified, understanding their vital role in balancing the overall well-being for women’s hormonal health and supporting reproductive function through ovulation is essential. We will explore the benefits and importance of incorporating healthy fats into your diet and how they can fuel hormonal balance for effective ovulation. 

 

The Vital Role of Fat in Hormonal Health

Hormones are messenger molecules that communicate within the body for various functions. The body’s sex hormones are produced by reproductive organs and grouped into androgens (male hormones) and estrogens and progesterones (female hormones). Our bodies produce all of these naturally occurring steroid hormones under the condition that the body has sufficient energy and resources available. 

 

Sex Hormone Synthesis

Sex hormones are a type of steroid hormone that are produced within the mitochondria of your cells. What’s the starting point? Cholesterol! Cholesterol is the building block of pregnenolone, which is the mother of all steroid hormones. Pregnenolone is the precursor hormone to estrogen, progesterone, testosterone, cortisol, and other hormones. Without adequate fat intake, cholesterol can not generate pregnenolone, and as a result, the metabolic steps needed to give rise to the active sex hormones can not occur. 

 

The Fat-Ovulation Relationship

Ovulation is the phase of the menstrual cycle when a mature egg is released from the ovary and pushed down the fallopian tube to be fertilized. Factors related to diet such as insulin resistance and caloric deficit have been associated with an increased risk of infertility due to ovulatory dysfunction. We know that what we eat makes a difference in our hormones and body systems, but especially in influencing hormone levels for overall reproductive health. 

Fats are critical components of the physical and functional structure of developing eggs, also known as oocytes. Following fertilization, fats also support development of the oocyte. Fat consumption is known to affect the number of retrieved oocytes and a zygote’s developmental competence and quality of preimplantation embryo. 

 

How Energy Availability Influences the Menstrual Cycle 

Within fertility, dietary fats play a critical role in supporting strong energy availability in the body. Energy availability is the amount of dietary energy left over and available to sustain physiological function after accounting for the energetic cost of daily activity movement and exercise. Chemically, fats are more energy-dense, providing 9 calories per gram, while carbohydrates and protein both provide 4 calories per gram. 

Both insufficient healthy fats and excessive amounts of unhealthy fat in the diet can negatively impact fertility. However, chronic energy deficiency can inhibit the brain and hormonal signaling connection, causing delays in follicular development. Specifically, low intakes of total fat or saturated fat have been shown to cause disturbances of menstrual cycles that could increase occurrence for ovulatory infertility, such as secondary amenorrhea, increased menstrual cycle length, and increased follicular phase length.

Many studies have identified the connection between low body mass index (BMI) and reproductive ability. As a result of a low BMI, fat loss can lead to hormonal imbalance, increasing risk of infertility and unfavorable pregnancy outcomes such as longer time to conceive and anovulation. 

 

Stabilizing Blood Sugar Levels 

Insulin resistance is one of the risk factors for someone to have irregular ovulation patterns, the inability to ovulate at all, and ovulatory dysfunction. Sustained hyperglycemia has been linked to decreased fertility. 

How we pair our foods together during meals can help stabilize our blood sugar levels, an essential aspect of setting up the body’s environment for ovulation. Combined with protein, fats help to moderate the pace that food moves through the digestive system, which slows down the absorption of carbohydrates. 

 

Types of Fat: Why They Matter

There are four major dietary fats in food, all which have different chemical structures, physical properties, and effects on the body and ovulation. While sufficient energy availability through the consumption of adequate fat sources is key to supporting ovulation and fertility, it’s also important to consider the quality and types of fats consumed. 

 

Saturated Fats

Saturated Fats are typically solid at room temperature, and are found in animal-based foods such as beef, pork, poultry, full-fat dairy products, eggs, and oils. While saturated fats are often misunderstood, current research has shown that women who consumed 12-14% of their calories from saturated fat had the lowest rates of ovulatory infertility compared to those who consumed less saturated fat. 

 

Trans Fats 

Trans fats are created through hydrogenation, a process that helps improve their shelf life and texture, but alters their chemical structure. Most trans fatty acids are produced through the partial hydrogenation of vegetable oils rich in polyunsaturated fatty acids (PUFAs), such as canola oil, corn oil, and sunflower oil. This chemical alteration changes both the physical property and health property of the fats, increasing their harmful nature. 

Exposing PUFAs to prolonged high temperatures such as frying and other dry heating methods, can result in oxidation and structural changes that form trans fats. Using heat-stable cooking oils with high smoking points, such as cold-pressed avocado oil and unrefined coconut oil can help eliminate the risk of PUFA oxidation. 

Ongoing research indicates that even a slight increase of 2% in trans fat intake among women who are planning to conceive or are already pregnant significantly raises their risk of infertility due to ovulation disorders. Increased consumption of trans fats has also been associated with greater inflammation and insulin resistance. 

 

Monounsaturated Fatty Acids (MUFAs)

Monounsaturated fats are typically liquid at room temperature, but start turning solid when chilled. These fats are found in many foods, such as red meats and dairy products. Some sources high in monounsaturated fats include olive oil, avocados, pumpkin seeds, almonds, and cashews. 

 

Polyunsaturated Fatty Acids (PUFAs)

PUFAs are a type of fatty acid containing omega-6 and omega-3 fatty acids, which are considered essential fatty acids because the body can not produce them and so they must be included in the diet. Examples of sources of polyunsaturated fats include fatty or oily fish, walnuts, flaxseeds, and tofu/soybeans. 

Omega-3 fatty acids, specifically EPA and DHA are anti-inflammatory and vasodilatory, whereas omega-6 fatty acids are pro-inflammatory and cause vasoconstriction when consumed in excess. PUFAs are the key substrates needed for synthesizing prostaglandins, which are hormone-like substances that play a role in the uterine lining shedding at menstruation by triggering the muscles in the uterus to contract.   

PUFAs, specifically omega-3s are considered vital substrates for female fertility, especially during the early reproductive phase where oocyte maturation, embryo implantation, and oocyte quality are occurring. Omega-3s anti-inflammatory properties are essential for providing structure and supporting cell to cell interactions within the reproductive system. 

Some potent food sources of omega-3s include fatty fish such as salmon, cod liver oil, oysters, and sardines. Nuts and seeds such as flaxseed, chia seeds, and walnuts also provide adequate amounts. Check out our pineapple salmon skewer recipe here for a simple, tasty dish that is rich in omega-3 fatty acids.

As previously mentioned, when heated, PUFAs can go rancid very quickly at high cooking temperatures. Limit high-heat cooking such as air frying, keep your oils stored in airtight containers, avoid reusing cooking oils, and opt for higher smoking point oils when possible. Incorporate antioxidant-rich foods to help combat instances of oxidative stress. 

 

Fat Soluble Vitamins for Reproductive Health

Fat soluble vitamins (A, E, D, and K) need fat for absorption, transport, storage, and bioavailability. Without adequate fat consumption from the diet, the body has nowhere to store and metabolize these vitamins for functional use. Let’s unpack the 4 fat soluble vitamins and their roles in ovulation and reproductive health. 

 

Vitamin A

Vitamin A is important for the regulation of testosterone production. For males, it supports the enzymes involved in the conversion of cholesterol to testosterone. Specifically, adequate levels of vitamin A is crucial for the development of sperm and proper embryonic development. Vitamin A also has antioxidant properties, which are beneficial for protecting reproductive tissues from oxidative stress. 

Some food sources of vitamin A include leafy greens and veggies/fruits that are bright orange/red such as carrots, peppers, and broccoli. 

 

Vitamin E

Vitamin E consists of eight fat soluble compounds, four tocopherols and four tocotrienols. Tocotrienol offers 40-60 times more protection and power versus tocopherols. Tocotrienols are able to suppress prostaglandins and minimize period cramps by blocking inflammation pathways. 

Vitamin E also functions as an antioxidant and can help target any environmental causes of oxidative stress. 

Sources of vitamin E include almonds, avocados, sunflower seeds, butternut squash, and olive oil. Our butternut squash bowl recipe is great for getting in some vitamin E and also other nutrients. 

Listen to our podcast with Dr. Barrie Tan for more in-depth details on vitamin E’s role in PMS and women’s hormones here

 

Vitamin D

With vitamin D’s role in regulating calcium levels, a deficiency can contribute to calcium dysregulation and follicular dysfunction in women with PCOS, which can lead to menstrual irregularities and fertility issues. Vitamin D has been shown to support and improve PCOS symptoms by enhancing insulin synthesis by increasing insulin receptor expression and suppressing pro-inflammatory markers. 

People with Hashimoto’s and hypothyroidism typically have low serum levels of vitamin D and calcium. Vitamin D supplementation and support has been shown to reduce thyroid stimulating hormone levels. Read our blog all about thyroid testing and what to look for in assessing your thyroid health here. Go more in depth on understanding your thyroid labs with this podcast episode

Some sources of vitamin D include eggs, fatty fish, and dairy products. Our egg muffin recipe is an easy vitamin D-packed breakfast option. 

 

Vitamin K 

Vitamin K is important for the synthesis of coagulation proteins and blood clotting. The form K2 is created in the gut by bacteria and regulates the calcium in bones. Inadequate vitamin K in combination with high estrogen increases the risk for blood clotting.

Similarly, estrogen is essential for maintaining bone density by promoting osteoblasts, the cells that build bone, and inhibiting osteoclasts, the cells that break down bone. Low estrogen can impact how much vitamin K is absorbed and metabolized. Adequate vitamin K ensures that calcium in the blood is effectively incorporated into the bone. 

Some sources of vitamin K include kale, swiss chard, brussel sprouts, chicken, and broccoli. Check out our honey mustard chicken and Brussels sprouts recipe including two potent sources of vitamin K. 

 

Unlocking Hormonal Health

If you are feeling like something is a little out of balance in your body, starting with gathering more information through hormone testing can be beneficial and empowering. Check out our adrenal and sex hormone testing package here, where we walk you through the DUTCH testing results and help come up with an individual plan for you. 

Taking this first step to better understand where your hormones are at can help support your wellness goals and your journey to feeling your best! 

 

 

Written by Caitlyn Lew, Dietetic Intern

Comments +

Reply...

our services

become a member

book a consult

advanced lab testing

functional medicine nutrition

herbal medicine

hormone smart exercise