Omega 3 Fish Oil for Women: Benefits Beyond Heart and Brain Health

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Omega 3 fish oil is best known for its benefits to heart and brain health. It’s been touted as a way to lower the risk of heart disease and boost cognitive function. But the perks of taking omega-3 fish oil don’t stop there, especially for women. From improving skin health to supporting pregnancy, omega-3s have a number of advantages for women at any age. Here, we take a closer look at how omega-3 fish oil can benefit women beyond the effects you already know about in the heart and brain department.

What is Omega-3 Fish Oil?

Omega-3 fatty acids are healthy fats that are beneficial for women and the baby. These fats cannot be produced by the body and therefore need to be obtained through diet or supplements. Fish oil is one of the best sources of omega-3s, specifically two types known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Fatty fish like salmon, mackerel, and sardines are rich in these types of omega-3s. Omega-3s have potent anti-inflammatory effects and have been associated with numerous health benefits for women.

Omega-3 and Skin Health

One of the best-kept secrets about omega-3 fish oil is that it can improve your skin. Many women commonly experience dry skin, redness or other irritation, and redness — whether it’s due to chemicals in beauty products or just environmental factors. Omega-3s help hydrate the skin from the inside out and reduce inflammation that leads to skin irritations.

Omega-3 fatty acids are crucial for maintaining the skin’s lipid (moisture) barrier, so they don’t dry out — keeping your complexion soft and smooth. They may even help with certain skin conditions. People with sensitive skin will love how omega-3s help prevent redness and inflammation.

Some research suggests that omega-3s can also help protect the skin from damage caused by the sun’s UV rays, reducing the risk of premature ageing and even skin cancer. Adding omega-3-rich foods or fish oil supplements to your diet could be a simple way to promote healthy, glowing skin.

Omega-3 and Hormonal Balance

Hormonal imbalances can cause a wide range of problems for women including irregular menstrual cycles , debilitating mood swings , and much worse menopausal symptoms . Omega-3 fats are known to help regulate hormones in our body thus improving mood , reducing PMS symptoms , and making for a smoother transition into menopause .

Omega-3 fish oil can be especially beneficial for women who suffer from premenstrual syndrome (PMS). Studies have shown that omega-3s can help reduce the severity of common PMS symptoms like bloating, cramps, headaches and mood swings. This is likely because omega-3s have anti-inflammatory effects that help to reduce the production of chemicals that cause pain and discomfort during menstruation.

Women in menopause may also benefit from omega-3s as they have been shown to reduce hot flashes and mood changes that many women experience. By helping to maintain a healthy hormonal balance, omega-3s can make this time of life more manageable for women.

Omega-3 and Pregnancy

Omega-3s are important for pregnancy because they help both you and your developing baby. DHA is especially important for the healthy development of the baby’s brain and eyes. Many doctors recommend pregnant women supplement with omega-3s to aid in the growth of the baby and to ensure a healthy pregnancy.

Some studies have shown that omega-3 fish oil can decrease the risk of preterm birth and also promote a higher birth weight being born to mothers consuming omega-3s while pregnant. It may also help to reduce the risk of postpartum depression for mothers. Because these fatty acids support such an important time in your baby’s life, it’s good to consume them during all stages of pregnancy as well as breastfeeding.

It is important to note that pregnant women should consult with their doctor before taking omega-3 supplements, as some types of fish oil supplements may contain contaminants like mercury. The key in getting the benefits and not any of the risks is choosing high-quality, purified fish oil.

Omega-3 and Bone Health

As women age, maintaining adequate bone health becomes increasingly important. Women are at a greater risk for developing osteoporosis, a condition where bones become weak and can easily fracture. Omega-3 fish oil has also been found to potentially help increase bone density and decrease bone loss.

A few studies suggest that omega-3s can increase calcium levels in your body while also helping to build bones. The anti-inflammatory effects of omega-3s may also help to prevent the bone loss that leads to osteoporosis in postmenopausal women. A healthier bone mass means a better quality of life for elderly women, and remaining fracture-free is an important part of it.

Omega-3 and Mental Health

Women are more likely than men to suffer from mental health problems, with 15%–20% feeling anxious most often (vs. 8−10% of men) and 7% feeling depressed or experiencing a mood disorder every day (vs. about 4% of men). Omega-3 fish oil is particularly beneficial for supporting mental health due largely to its high concentrations of EPA, which helps reduce inflammation and promote healthy brain function.

EPA and DHA have been shown to play a role in brain health and function of neurotransmitters, the chemical messengers that regulate mood and behaviour. Studies suggest omega-3 fats can help stabilise mood, reduce the risk of depression. If you are a woman prone to mood swings, anxiety or stress, omega-3 fish oil may help support mental well-being naturally.

Omega-3 supplements may also be beneficial for women with postpartum depression. Some research shows that low levels of EPA and DHA are associated with an increased risk of postpartum depression. By increasing EPA and DHA during pregnancy and postpartum either through fish intake or supplements, women may decrease their risk of developing these mood disorders.

Omega-3 and Eye Health

As we get older, eye health becomes a concern for many of us—and women in particular. Omega-3 fish oil (in particular, DHA) is a major structural component of the retina, the part of your eye that you see with. Getting enough DHA protects against macular degeneration and dry eyes.

Almost 70% of people who suffer from dry eye syndrome are women. It increases after menopause which causes discomfort and can blur vision. Omega-3s have been shown to decrease symptoms of dry eye by supporting tear production and reducing inflammation in the eye. Regular consumption of omega-3s, via diet or supplement form, can help protect your peepers and keep your vision sharp as you get older.

Omega-3 and Weight Management

Weight management is another area where omega-3 fish oil can offer benefits. While omega-3s aren’t a weight-loss miracle, they do help support a healthy metabolism and can regulate fat storage in the body. In regards to women who want to sustain a healthy weight, omega-3s can also help reduce inflammation and improve how the body metabolises fat.

Some research has even shown that omega-3s like those found in fish oil will increase the ability of your body’s cells to take in sugar from the bloodstream which might promote satiety in addition to reducing hunger cravings.

Conclusion

Omega-3 fish oil is most commonly associated with heart and brain health, but its benefits are not limited to the two. Believe it or not, omega-3 fatty acids can accomplish much more especially for women. From managing skin health, hormone levels, pregnancy concerns, to bone strength; omega-3s have something to offer at every stage.

Incorporating more servings of omega-3 rich foods like fatty fish or high quality fish oil supplements in your diet will help support overall wellness and fend off common health issues. Before starting any supplements though, consult a trusted healthcare professional to verify they’re safe and right for you.

Whether you’re trying to stay active as you age, keep weight off, or prevent mental decline, omega-3 fish oil is a supplement worth investigating.