You’ve probably heard about how great Omega-3s are for women’s health, due to their ability to prevent diseases and disorders that affect women. But is it true, or just a marketing campaign?
It’s true. Numerous scientific studies show that Omega-3 fatty acids play an essential role in women’s health and contribute to improving our quality of life.
In this article, we will look at all their properties, the disorders they prevent, the foods that contain them, and the recommended daily dose.
Omega-3 and Female Hormones
Think of Omega-3s as a specialized support system for your body. They aren’t just “healthy fats”—they are essential for keeping your hormones in sync, which affects everything from your mood to your bone strength.
Here is a breakdown of why they’re so important:
Hormonal Control Center
Omega-3s help regulate estrogen and progesterone. These are the “big two” hormones that manage your menstrual cycle, ovulation, and the transition into menopause. When these are balanced, your physical and emotional health feels much more stable.
Heart and Metabolism
They act as a natural shield for your cardiovascular health. Omega-3s help lower blood pressure and keep your cholesterol and fat metabolism in check, which is a huge win for heart health.
Whole-Body Maintenance
These fats do some heavy lifting behind the scenes by strengthening neurons and protecting bone density. They also give your immune system a boost and help your skin stay elastic and glowing by supporting collagen production.
The “Feel-Good” Connection
There is a massive link between these fats and your emotional well-being. They influence the neurotransmitters that dictate how you feel:
- Serotonin: Affects your mood, sleep quality, and libido.
- Endorphins: Help you manage pain and stay calm.
- Dopamine: Keeps you sharp, focused, and relaxed.
Stability Through Life’s Changes
Because life stages like pregnancy or menopause can send your hormones on a rollercoaster, Omega-3s act as a stabilizer. They help minimize symptoms and prevent health issues caused by those natural hormonal shifts.
Disorders and Symptoms Prevented by Omega-3
Gynecological Disorders
Inflammation can increase the intensity of gynecological pain and general discomfort, such as bloating and weakness. By reducing body inflammation, Omega-3 fatty acids can significantly decrease pain.
They are highly effective in relieving painful gynecological symptoms caused by uterine fibroids or myomas, uterine polyps, endometriosis, and adenomyosis. They also help relieve premenstrual syndrome and intense menstrual pain or amenorrhea.
Cardiovascular Disorders
Omega-3s reduce triglyceride levels and increase “good” cholesterol in the blood.
They also help maintain the flexibility and elasticity of arteries, reduce inflammation in blood vessel walls, and lower blood pressure.
Additionally, they prevent blood clot formation. Thanks to these properties, they reduce the risk of strokes, heart disease, thrombosis, and atherosclerosis.
Hypertension
By preventing hypertension, Omega-3s not only reduce the risk of serious cardiovascular disorders but also prevent damage to other organs, such as the kidneys and brain (including blindness, kidney failure, cognitive decline, or dementia).
Bone and Joint Health
By reducing inflammation, Omega-3s can prevent and relieve symptoms of inflammatory conditions such as joint pain, rheumatoid arthritis, and arthralgia.
They can also strengthen bone health thanks to their anti-inflammatory properties and their ability to improve calcium absorption, reducing the risk of bone diseases like osteoporosis.
Immune System
Omega-3s play a very important role in the immune system, as they reduce inflammation and strengthen immune cells, improving their structure and function. This helps suppress autoimmune reactions, enhances the body’s ability to fight infections, and reduces allergy symptoms.
Eye Health
Omega-3s can prevent dry eye symptoms (by supporting tear production and quality), age-related ocular degeneration, and oxidative damage, contributing to long-term visual health.
Skin Health
Omega-3s also help maintain healthy skin by reducing inflammation and strengthening the natural barrier through their antioxidant and elasticity-supporting properties. They help repair sun damage and promote skin regeneration.
They can prevent, relieve, and improve conditions such as acne, dermatitis, and rosacea, while keeping the skin healthy, flexible, hydrated, smooth, and radiant.
Cancer
Some studies suggest that Omega-3s are effective in cancer prevention and treatment (including breast, uterine, and ovarian cancers) due to their anti-inflammatory and antioxidant properties and their ability to strengthen the immune system.
They are also believed to influence cell cycle regulation, reducing cancer cell proliferation and their ability to spread to other parts of the body.
Finally, Omega-3s enhance the anticancer effects of chemotherapy drugs, making them useful as an adjunct therapy by improving treatment tolerance and effectiveness and alleviating some side effects.
Brain and Emotional Health
Omega-3s are essential for brain and cognitive development because they balance hormone levels (estrogen and progesterone), reduce inflammation, prevent oxidative stress, and strengthen neural connections.
By influencing hormonal balance and the production of “happiness” neurotransmitters, Omega-3s can also improve mood, prevent intense and sudden emotional changes (common during the menstrual cycle, pregnancy, or menopause), and relieve depression and anxiety symptoms.
Omega-3 and Menopause
During perimenopause and menopause, strong hormonal fluctuations affect the entire body. These can cause symptoms such as irregular menstruation, hot flashes, excessive sweating, and vaginal dryness.
They are also associated with problems like osteoporosis, macular degeneration, dry eye syndrome, hypertension, and high cholesterol. Additionally, they can cause increased body fat, cardiovascular diseases, and a higher risk of infections.
Consuming Omega-3, along with the vitamins and minerals mentioned in this article, is vital during these stages. They help reduce inflammation, protect cardiovascular and bone health, strengthen the immune system, and improve cognitive function.
Sources of Omega-3
The foods highest in Omega-3 are:
- Fatty marine fish (such as wild salmon, sardines, mackerel, jackfish, anchovies, and tuna)
- Chia seeds, flaxseeds, pumpkin seeds, walnuts
- Canola oil
- Broccoli
- Soy (and its derivatives)
However, not all Omega-3s provide these benefits—only EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are mainly found in fatty marine fish.
ALA (alpha-linolenic acid), a type of plant-based Omega-3, is not easily converted into EPA and DHA, so it is recommended to consume direct sources of EPA and DHA (i.e., fatty marine fish) and high-quality Omega-3 supplements.
The Recommended Daily Allowance (RDA) of Omega-3 usually ranges from 250 mg to 500 mg of EPA and DHA, although higher amounts are recommended for pregnant women (700–1000 mg), postmenopausal women (500–1000 mg), and those with certain conditions, such as coronary disease, arthritis, multiple sclerosis, anxiety, or depression.
Although taking more than the RDA is generally safe (as long as it doesn’t exceed 3 g), excessive intake can cause gastrointestinal side effects (like diarrhea or nausea), suppress the immune system (increasing infection risk), affect metabolism, and interact with certain medications.
Additionally, as discussed in articles about fish and seafood during pregnancy and breastfeeding, precautions are necessary in these stages due to the presence of mercury, parasites like Anisakis, and bacteria like Listeria monocytogenes. It’s important to avoid prohibited fish and seafood and follow recommendations regarding safe types, portions, and cooking methods.
It’s important to consult your doctor before taking Omega-3 supplements. They can determine the appropriate daily dose and method of consumption based on blood tests and your medical history.
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