What Are the Omega 3 Benefits For Women?

Members of my community often ask me what essential nutrients aging women should take. One of my top answers is omega 3 fatty acids. The benefits of omega 3 fatty acids for women are well documented. The truth is, they're one of the most crucial nutrients women need. Here’s why! 

There comes a time when you start to feel the signs of aging. Perhaps you’re struggling with brain fog, or your joints are achy. Maybe a good night’s sleep is difficult to reach. Sound familiar? Some might chalk this up to the normal process of getting older. However, it could be your body’s way of telling you that you’re low in omega 3s — so listen up! 

There are numerous benefits of omega 3s for women. (1) Omega 3s promote a healthy inflammatory response and support heart health. They could possibly reduce the risk of chronic disease. In addition, omega 3 fatty acids are highly concentrated in the brain. They support memory, cognition, and behavior. This is just a small taste of the omega 3 benefits for women. Read on to learn more and how to ensure you’re getting optimal amounts of this essential fatty acid. 

What Are Omega 3 Fatty Acids?

Omega 3s are essential fatty acids. This means your body can’t produce them on its own and they’re essential for your health. The only way to get them is through your diet. Unfortunately, many Americans are deficient in omega 3s. Our modern diet tends to contain more saturated fats than the healthy fats found in fatty fish. I’ll tell you more about foods containing omega 3s later. 

The three fatty acids that make up omega 3s are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Let’s discuss in more detail the three types of fatty acids.

The Three Omega 3 Fatty Acids

Omega 3s are important parts of the membranes surrounding each cell in your body. DHA levels are exceptionally high in the retinas of your eyes and your brain. Omega 3s also provide your body with energy and support many functions in your heart, blood vessels, lungs, immune system, and endocrine system, including thyroid health. Here’s a breakdown of the three fatty acids that make up omega 3s. 

Alpha-Linolenic Acid (ALA) 

Alpha-linolenic acid (ALA) is an essential fatty acid found in food or supplements. It is not the same as alpha-lipoic acid, an antioxidant sometimes abbreviated as ALA.

Your body converts some alpha-linolenic acid into EPA and DHA. However, it’s in small amounts. Research suggests your body converts only one percent of ALA into EPA and DHA. The remaining ALA is stored or used as an energy source. Evidence suggests that ALA supports heart health and may even help lower the risk of blood clots. (2)

Eicosapentaenoic Acid (EPA)

Eicosapentaenoic acid (EPA) is made from ALA. Additionally, EPA and DHA are in most fish oil supplements. EPA supports heart health, healthy cholesterol levels, and facilitates an inflammatory response. (3)

Your body only converts a tiny amount of ALA on its own. Getting adequate amounts of EPA through food or supplements is important. We’ll get into that later. 

Docosahexaenoic Acid (DHA)

Docosahexaenoic acid (DHA) is also made from ALA. As with EPA, your body only converts a small amount of ALA into DHA from food and supplements. This means it’s essential to eat plenty of DHA- and EPA-rich foods. Or, you could take a high-quality fish oil supplement daily to get all the benefits. 

DHA supports brain health, eye health, and the nervous system. This essential fatty acid also supports brain development during pregnancy. It may also support positive pregnancy outcomes. 

Now that we’ve talked about some of the benefits of each omega 3 fatty acid, let’s look at the omega 3 benefits for women. 

What Are the Benefits of Omega 3s for Women?

When it comes to staying healthy, women need more than regular exercise and good sleep. They need the proper nutrients, too. Omega 3s are powerful nutrients that offer a variety of health benefits for women. They support brain health, ease the symptoms of menopause, and support healthy, glowing skin. Omega 3s play an important role at every stage of life. Let’s dive a little deeper into the omega 3 benefits for women. 

Omega 3s and Brain Health​ 

Women face unique challenges when it comes to keeping their brains healthy. Did you know that women suffer from dementia and Alzheimer’s much more than men? That’s why getting ahead of the problem is so important by properly nourishing your brain. Omega 3s — especially DHA — are known for their brain-boosting benefits. High blood levels of omega 3s are associated with a lower risk of developing dementia and Alzheimer’s. (4) 

The human brain is 60% fat. Believe it or not, 50% of the fat in the brain is composed of DHA. This omega-3 fatty acid supports memory and concentration. It is vital for women’s brains throughout their lives — especially as they age. 

In addition, omega 3 fatty acids support mental health by promoting a balanced mood. This can be a game-changer for managing stress and anxiety. So many of us struggle to keep all those plates spinning in our hectic lives. Knowing we can turn to this nutrient for support is comforting. 

Omega 3s and Menopause

Like death and taxes, women can’t avoid menopause. Sometimes, it can feel like riding a roller coaster with no seatbelts or warning signs. Don’t worry — there’s good news! The omega 3 benefits for women can help smooth out this bumpy ride. Here are some of the common problems of menopause:

Thankfully, omega 3s can offer valuable support during this transition. These fatty acids support heart health by reducing triglycerides. This fat contributes to the hardening of the arteries and increases the risk of heart disease. Another of the omega 3 benefits for women is that it can promote a regular heart rhythm and healthy blood flow. 

Omega 3 Benefits for Skin and Bones​

We all want to look good. There’s nothing wrong with that! Omega 3s deliver the goods as far as skin health goes. They may regulate oil production, improve hydration, and reduce the signs of aging. Omega 3s may even boost the skin’s immunity to UV damage and skin cancer. Their anti-inflammatory properties can soothe irritated skin and support a clearer complexion. 

Another important concern for women as we age is bone loss. Thirty percent of Caucasian menopausal women have osteoporosis. One in two women will break a bone because of osteoporosis. It may seem like the deck is stacked against us, but all is not lost! 

There’s plenty you can do to take control. Weight-bearing exercises are great for building and maintaining bones. However, nutrition shouldn’t be ignored. The amount of omega 3 blood levels predict hip fractures for menopausal women. Higher levels of omega 3 fats are associated with a lower risk for fracture. (8)

Now that you know the multiple benefits of omega 3s for women, let’s explore how to get this important nutrient into our bodies. 

How To Get More Omega 3s?

There is no official recommended daily allowance for omega 3 fatty acids. Most health organizations recommend 200-500 milligrams of combined EPA and DHA for healthy adults. That is not enough. To reap all the omega 3 benefits for women, I recommend 1.1 grams of total omega 3 fatty acids, including 600mg of EPA and 400mg of DHA, for optimal health. Fortunately, there are plenty of ways to incorporate these essential fats into your diet. 

Eat fish lower in mercury, such as salmon, anchovies, herring, shad, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel. Less fatty fish, such as bass, tilapia, and cod, contain Omega 3s at lower levels.

As much as I encourage you to eat a healthy diet, in the case of omega 3s, women must take a supplement, too. In fact, it’s one of the four supplements I recommend everyone to take. 

However, not all omega 3 supplements are created equal. Read on to find out how to determine if an omega 3 supplement is high quality or not. 

The Problem with Most Fish Oil Supplements 

Most fish oil supplements are made from non-organic, farm-raised fish and contain high levels of mercury. You may be surprised that mercury overload is still a big issue, even in our “clean” and modern world. In fact, mercury overload is a common root cause of several chronic illnesses, including Hashimoto’s, Graves’, and autoimmune disease. 

The source of omega 3s is important. Most fish oil supplements do not source their fatty acids from organic, wild-caught fish. As a medical doctor, I knew there had to be a better way. 

A Better Alternative Omega 3s

I recommend a top-quality fish oil supplement to anyone tackling health challenges. Just as a high-quality multivitamin is crucial for optimal health, a top-quality fish oil should be at the core of everyone’s supplement regimen.

Complete Omega 3 Softgels is a physician-formulated, mercury-free supplement that includes optimal amounts of total omega 3 fatty acids, EPA, and DHA. I ensured that Complete Omega 3 Softgels were sourced from the most wild-caught bioavailable fish in the world for optimal absorption. 

Complete Omega 3 Softgels feature superior re-esterified natural triglycerides from fish oil. This fish oil is 170% more bioavailable than leading fish oil supplements because it is in the same form as fish oil naturally found in fish. This means it is absorbed into the body much quicker than standard fish oil. 

I made sure that Complete Omega 3 Softgels exceeded all international standards for purity and potency. So, you can rest assured that this supplement is pure, potent, and fresh. 

With 1000mg of actual EPA and DHA in each softgel, this is one of the most potent fish oils on the market today. If you’re serious about getting enough omega 3s in your diet, you should consider adding this supplement to your regimen. 

The Final Word

Omega 3s pack a powerful punch, providing benefits every woman can tap into. Women can support their heart, skin, and bone health as well as cognitive function by getting enough omega 3s in their diet. Omega 3s also support everything from luxurious hair to a healthy mood and joint health. Whether you want to feel more vibrant, manage life’s transitions, or maintain long-term health, this nutrient has got you covered.