Omega-3 fatty acids from fatty fish, plant sources, or krill are recommended for optimizing egg and sperm quality.

“The fourth item in the list of commonly suggested supplements for men and women wishing to optimize egg and sperm quality, respectively, is omega-3 fatty acids. And now, here, we're talking about something that could be obtained from food and can be obtained from food. So if you're consuming fatty ocean fish, things like sardines, anchovies, salmon with the skin, chances are you're going to get some quality omega-3s. Omega-3s are also available in plant-based sources. It's also available in krill, for that matter.”