Omega-3 benefits for women extend across multiple life stages, from supporting foetal development during pregnancy to maintaining cardiovascular and cognitive health in later years. These essential polyunsaturated fats—particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—cannot be synthesised by the body and must be obtained through diet or supplementation. Women have specific physiological requirements that vary with reproductive status, hormonal changes, and age-related health risks. Understanding how to incorporate adequate omega-3 intake through oily fish consumption or appropriate supplements can support long-term wellbeing, though recommendations differ from general cardiovascular prevention advice. This article examines evidence-based benefits, recommended intake levels, and practical guidance for women seeking to optimise their omega-3 status.

What Are Omega-3 Fatty Acids and Why Do Women Need Them?

Omega-3 fatty acids are essential polyunsaturated fats that the human body cannot synthesise independently, making dietary intake crucial for health. The three main types are alpha-linolenic acid (ALA), found primarily in plant sources; eicosapentaenoic acid (EPA); and docosahexaenoic acid (DHA), both predominantly obtained from marine sources. These fatty acids serve as vital structural components of cell membranes throughout the body and act as precursors for signalling molecules involved in inflammation regulation, blood clotting, and arterial wall function.

Women have specific physiological requirements for omega-3 fatty acids that vary across different life stages. During pregnancy and lactation, DHA is particularly important for foetal and infant neurodevelopment. The NHS recommends that pregnant women consume oily fish (up to 2 portions weekly) whilst avoiding species high in mercury such as shark, swordfish, and marlin. Pregnant women should also avoid fish liver oil supplements due to their high vitamin A content, which may harm the developing baby.

As women transition through perimenopause and menopause, omega-3 fatty acids may support cardiovascular health, which becomes increasingly important as the protective effects of oestrogen decline. Some research suggests omega-3s may play a role in maintaining bone health and cognitive function, though evidence varies in quality and these are not established treatments for menopausal symptoms.

The Scientific Advisory Committee on Nutrition (SACN) notes that typical UK diets often provide insufficient omega-3 intake, particularly EPA and DHA, with National Diet and Nutrition Survey data showing many people consume less than the recommended one portion of oily fish weekly. Understanding how to incorporate these essential fats appropriately becomes especially relevant for women seeking to optimise their long-term health outcomes.

Key Health Benefits of Omega-3 for Women

Cardiovascular Health

Cardiovascular disease remains the leading cause of death among women in the UK. Omega-3 fatty acids, particularly EPA and DHA, have been studied for their effects on cardiovascular risk factors. These include reducing triglyceride levels, modestly lowering blood pressure, and influencing inflammatory pathways. However, NICE does not recommend routine omega-3 supplements for primary or secondary prevention of cardiovascular disease. For specific patients with high cardiovascular risk despite statin treatment, NICE (TA805) recommends icosapent ethyl (a purified EPA) in certain circumstances. The MHRA has licensed omega-3-acid ethyl esters for treatment of hypertriglyceridaemia under medical supervision.

Mental Health and Cognitive Function

Women experience depression and anxiety disorders at approximately twice the rate of men. Some research suggests omega-3 supplementation may have a modest effect on mood, though NICE (NG222) does not recommend nutritional supplements as a treatment for depression. DHA comprises a significant proportion of brain structural lipids and appears important for maintaining cognitive function throughout life. While some observational studies indicate that higher omega-3 intake correlates with cognitive benefits, there is insufficient evidence to recommend supplements specifically for cognitive health or dementia prevention.

Reproductive and Maternal Health

During pregnancy, adequate DHA intake supports foetal brain and retinal development. Cochrane reviews suggest omega-3 supplementation may reduce the risk of preterm birth, though this is not routinely recommended for all pregnancies in the UK. Women should discuss supplementation with their midwife or GP if considering this. Some research suggests omega-3s may help alleviate menstrual pain, though evidence quality varies. Women experiencing severe dysmenorrhoea should consult their GP for appropriate investigation and management.

Bone and Joint Health

Some research suggests omega-3 fatty acids may support bone health through anti-inflammatory mechanisms—potentially relevant as osteoporosis risk increases post-menopause. Additionally, the anti-inflammatory properties may benefit women with rheumatoid arthritis, a condition affecting women three times more frequently than men. However, NICE guidance (NG100) for rheumatoid arthritis management focuses on disease-modifying anti-rheumatic drugs (DMARDs) and does not recommend omega-3 supplements as a treatment, though they may be considered as part of overall healthy eating.

How Much Omega-3 Do Women Need Daily?

The UK does not have a specific Reference Nutrient Intake (RNI) for omega-3 fatty acids, but the Scientific Advisory Committee on Nutrition (SACN) recommends that adults consume at least 450 mg of combined EPA and DHA daily. This recommendation is based on cardiovascular health evidence and can typically be achieved through consuming one to two portions of oily fish weekly, as advised by the NHS.

For pregnant and breastfeeding women, the NHS recommends up to two portions of oily fish weekly, whilst avoiding high-mercury species such as shark, swordfish, and marlin. Tuna intake should be limited to no more than two tuna steaks or four medium-sized cans per week. Pregnant women should also avoid fish liver oil supplements due to potentially harmful levels of vitamin A. Some international authorities suggest aiming for at least 200 mg of DHA daily during pregnancy and lactation, though women should discuss supplementation with their midwife or GP, particularly if dietary fish intake is limited.

For plant-based ALA intake, the European Food Safety Authority (EFSA) suggests approximately 0.5% of daily energy intake should come from ALA. This can be obtained through foods like flaxseeds, chia seeds, and walnuts. However, conversion of ALA to EPA and DHA is very limited (less than 5% to EPA and less than 0.5% to DHA), meaning plant sources alone may not provide adequate EPA and DHA for optimal health. Women following vegetarian or vegan diets should consider algae-based omega-3 supplements to ensure sufficient intake.

For women with specific health conditions, such as hypertriglyceridaemia, higher therapeutic doses (2–4 grams of EPA/DHA daily) may be prescribed under medical supervision. These higher doses are available as licensed medicines in the UK.

It is important to note that omega-3 supplements may increase bleeding risk, particularly when combined with anticoagulant medications. Women taking warfarin, direct oral anticoagulants (DOACs), or antiplatelet agents should consult their GP or pharmacist before starting omega-3 supplements. Those planning surgery should inform their healthcare team about supplement use.

Best Food Sources and Supplements for Women

Dietary Sources

The most effective way to obtain EPA and DHA is through oily fish consumption. The NHS recommends including the following in your diet:

• Salmon (wild or farmed): approximately 1.5–2.5 g EPA/DHA per 100 g

• Mackerel: approximately 2–3 g EPA/DHA per 100 g

• Sardines: approximately 1–2 g EPA/DHA per 100 g

• Herring: approximately 1.5–2 g EPA/DHA per 100 g

• Fresh tuna: approximately 0.5–1.5 g EPA/DHA per 100 g

Canned tuna contains less omega-3 than fresh tuna and does not count as an oily fish portion in NHS guidance, though it still provides some omega-3 fatty acids.

For plant-based ALA sources, consider incorporating:

• Ground flaxseeds: approximately 2–2.5 g ALA per tablespoon

• Flaxseed oil: approximately 7 g ALA per tablespoon

• Chia seeds: approximately 2.5 g ALA per tablespoon

• Walnuts: approximately 2.5 g ALA per 30 g serving

• Rapeseed oil: approximately 1 g ALA per tablespoon

Choosing Supplements

When dietary intake proves insufficient, supplements offer a practical alternative. Women should consider the following when selecting omega-3 supplements:

Fish oil supplements remain the most common option, available in triglyceride, ethyl ester, or re-esterified triglyceride forms. Look for products providing at least 250–500 mg combined EPA/DHA per capsule. These are regulated as food supplements by the Food Standards Agency and local authorities unless making medicinal claims or containing specific doses for medical conditions.

Algae-based supplements provide a vegetarian/vegan source of EPA and DHA, derived from microalgae—the original source from which fish obtain their omega-3 content. These are particularly suitable for women avoiding fish due to dietary preferences, allergies, or concerns about marine pollutants.

Krill oil contains omega-3s in phospholipid form, which some research suggests may have different absorption characteristics compared to fish oil, though clinical superiority has not been established and it is typically more expensive.

When selecting supplements, verify that products have been tested for contaminants (heavy metals, PCBs, dioxins) by independent third parties. Reputable manufacturers should provide certificates of analysis. Store supplements in cool, dark conditions to prevent oxidation.

Safety Considerations

Women should contact their GP before starting omega-3 supplements if they:

• Take anticoagulant or antiplatelet medications

• Have a bleeding disorder

• Are scheduled for surgery

• Have a fish or shellfish allergy (for marine-derived supplements)

• Are pregnant or breastfeeding (particularly to avoid fish liver oil supplements due to vitamin A content)

Common minor side effects include fishy aftertaste, mild gastrointestinal upset, or nausea, often minimised by taking supplements with meals or choosing enteric-coated formulations. Report any suspected side effects to the MHRA Yellow Card Scheme (yellowcard.mhra.gov.uk).

Frequently Asked Questions