If you’re a woman over 40, omega-3s could be one of the most important nutrients you’re overlooking. Known for their heart-protective and brain-boosting effects, omega-3 fatty acids also help reduce inflammation and support hormonal balance. In this post, we’ll break down why omega-3s matter more as you age, signs of deficiency, and how to choose the best supplement.
❤️ 1. Why Omega-3s Are Essential After 40
- Support heart health by lowering triglycerides and blood pressure
- Improve brain function, memory, and mood stability
- Reduce inflammation, which can contribute to joint pain and chronic disease
- Aid in hormonal balance and reduce perimenopause symptoms
💡 EPA and DHA are the two most beneficial omega-3s for heart and brain health.
⚠️ 2. Signs You May Be Low in Omega-3s
- Dry skin or brittle hair
- Brain fog or forgetfulness
- Mood swings, anxiety, or depression
- Joint stiffness or chronic inflammation
💡 Low intake of fatty fish and a diet high in processed foods can worsen deficiency.
💊 3. Best Omega-3 Supplement Options
- Fish oil (EPA & DHA): Most researched and effective
- Krill oil: Smaller dose, easier to absorb, less fishy aftertaste
- Algae oil: Plant-based alternative ideal for vegans/vegetarians
💡 Look for third-party tested supplements that are mercury-free and high in EPA/DHA content.
🕒 4. How to Take Omega-3s for Maximum Benefit
- Take with food that contains fat to enhance absorption
- Aim for 250–1000 mg combined EPA and DHA daily (consult your doctor if unsure)
- Be consistent—benefits build over time with regular use
🛑 High doses may thin the blood—check with your provider if on blood thinners.
🐟 5. Omega-3 Rich Foods to Include Weekly
- Fatty fish: salmon, sardines, mackerel, trout
- Walnuts, flaxseeds, chia seeds (ALA form of omega-3)
- Fortified eggs or dairy
💡 ALA from plants must be converted to EPA/DHA, but the conversion rate is low—consider supplementing.
Omega-3s are a foundational supplement for women over 40, promoting better heart health, sharper cognition, and reduced inflammation. Whether through diet or a high-quality supplement, consistent omega-3 intake can help you age with strength, clarity, and resilience.
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