Omega-3 Benefits for Women

What does Omega-3 do for the Female Body?

So, what does Omega-3 do for the female body? Omega-3 provides essential nutrition in the form of essential fats, EPA and DHA, in the diet. These are required by the body for good health at every stage of life for females. Omega-3 supports the brain, mood, heart, vision, bones, menstrual pain, skin, hair, nails, physical and mental performance in women. EPA and DHA are also needed by mother and baby when pregnant and breastfeeding.

1. Healthy Nutrition for Every Stage of Life

Fat is an important part of a healthy diet for women. Essential fats such as Omega-3 EPA and DHA are required to promote women’s health throughout every life stage. Theses stages include infancy, childhood, teens, young adulthood, pregnancy, adulthood, and the senior years.

Women’s bodies need essential fatty acids throughout life to perform many functions including everyday tasks. Omega-3 fats are part of the family of polyunsaturated fats, which are healthy fats. Studies about the health benefits of omega-3 fats generally refer to EPA and DHA, which are the essential fatty acids that the human body needs.

2. Essential Fatty Acids for Good Health

The really important fatty acids are the “essential fatty acids”. They are considered “essential”, as the body cannot make them. Therefore, these essential fatty acids must be obtained daily through diet or dietary supplementation.

Omega-3 fatty acids provide nutrients that are the building blocks of every living cell in the human body. They are absolutely necessary for normal health and development. Without them, the cells in the body cannot function, renew, or maintain themselves properly. Omega-3s support brain, eye, and heart health throughout a woman’s life.

3. Essential Nutrition for Pregnancy and Breastfeeding for Mother and Baby

Women who are pregnant, or are breastfeeding, require Docosahexaenoic acid (DHA). This is found in Omega-3. DHA provides essential nutrition for both mothers and babies.

A Canadian study states that pregnant and lactating women are not getting enough omega-3 fatty acids. This University of Alberta research led by Catherine Field found that 73% of pregnant women are not consuming enough Omega-3. Therefore, an Omega-3 supplement should be taken by most women before, during, and after pregnancy. According to the study, taking daily supplements significantly improved the likelihood that pregnant women would consume the recommended dosage of DHA.

The European Food Safety Authority (EFSA) advises that pregnant and breastfeeding women consume either through food or supplementation a minimum of 200mg Omega-3 DHA in addition to the 250mg omega-3 EPA and DHA recommended for adults.
Research was conducted in the USA and Australia to predict the effect of maternal DHA supplements to reduce early preterm birth. The results from the DHA to Optimize Mother Infant Outcome (DOMInO) and Kansas DHA Outcomes Study (KUDOS) trials were positive. They indicate that DHA reduces the risk of early preterm births, where a baby is delivering before 34 weeks of pregnancy.

Check out our article to discover the symptoms of Omega-3 deficiency during pregnancy.

4. Improves Heart Health

Heart disease is one of the leading causes of death for women in Ireland and across the world. The Irish Heart Foundation states that 25% of women in Ireland die from heart disease and stroke. However, 80% of premature heart disease and stroke can be preventented through a healthy lifestyle.

Omega-3 provides significant health benefits for the heart. EPA and DHA contribute to the normal function of the heart. They also contribute to the maintenance of normal blood pressure. DHA and EPA also contribute to the maintenance of normal triglyceride levels.

5. Hydrated and Clearer Skin

Omega-3 has wonderful benefits for skin. Omega-3 supports a healthy inflammatory response in the skin. This has a positive effect on women’s complexion resulting in clearer skin.

Omega-3 helps to hydrate skin for health glowing skin. Fatty acids can act as natural moisturizers that revitalises dry skin from the inside out.

6. Nourishes Hair Follicles for Shiny Healthy Hair

Shiny silky hair is typically what most women strive for. Most women are not sure how to achieve these beautiful locks. For healthy shiny hair, you need proper nutrition. Omega-3 fatty acids nourish your hair follicles for stronger, shinier hair that grows faster and thicker.

Omega-3 can also help with hair thickness. A 2015 study into female pattern hair loss found that taking omega-3 and omega-6 supplements resulted in thicker hair in women.

A 2018 study on animals by Department of Medicine, School of Medicine, Jeju National University in South Korea found that Omega-3 fish oil from mackerel stimulated hair growth.

7. Strong Healthy Nails

Soft brittle nails are a warning sign of potential omega-3 deficiency in the body. Nourish your nails with Omega-3. It provides key nutrients for healthy nails. Sufficient intake can help your nails become stronger and less brittle.

8. Exercise Performance and Recovery

Omega-3 is vital for exercise performance, and recovery after exercising. It plays an important role in thinning the blood and reducing inflammation throughout the body. This includes in the blood vessels, the joints, muscles and elsewhere. After exercising, Omega-3 helps support muscle recovery due its anti-inflammatory effects. By reducing inflammation, you can shorten your recovery time by reducing soreness and stiffness after a workout.

A Saint Louis University study into the “Effects of Short-Term Docosahexaenoic Acid Supplementation on Markers of Inflammation after Eccentric Strength Exercise in Women” found women taking a DHA supplement had 23% less muscle soreness after exercise.

9. Improves Female Brain Health and Mental Performance

Omega-3s play a pivotal role in mental performance. They support better concentration and focus.

For brain power, you need to fuel your brain with proper nutrition. Omega-3 is really beneficial for brain health. The importance of these fatty acids become most obvious when they are lacking. People who do not get enough omega-3 in their diet can become demotivated, disinterested, forgetful and may experience low mood. Also, serious deficiency can lead to an increased risk of developing conditions such as ADD, dyslexia, depression and Alzheimer’s.

To increase brain power and concentration, Eskimo Brain 369 can help improve your focus in no time.

10. Improves Mood and Reduces Risk of Depression in Women

Brain health impacts mood and the risk of depression.

Your mood is how you are feeling at a point in time. Depression is a medical illness that is a mood disorder. It negatively impacts how you feel, think and act.

According to Mayo Clinic, women are almost twice as likely as men to be diagnosed with depression.

DHA and EPA contribute to serotonin helping to balance your mood. Serotonin is a monoamine neurotransmitter. It is a chemical that carries messages from the nerve cells in your brain to the rest of your body. In the brain, serotonin helps regulate your mood.

According to Healthline, DHA and EPA also have anti-inflammatory effects on our nerve cells. These anti-inflammatory effects may also reduce the risk of depression risk.

Consuming insufficient amounts of Omega-3 can result in low mood. There is considerable medical evidence that suggests that the likelihood of depression increases with Omega-3 deficiency.

According to a Harvard Health article discussing the benefits of Omega-3 fatty acids for mood disorders, a meta-analyses that combines the results of multiple studies suggest Omega-3s are likely effective in improving depression.

The University of Illinois College of Medicine conducted a review analysing and evaluating the results of clinical trials for fish oil being used in the treatment of depression. The findings of the research suggest that supplementation with fish oil is beneficial in the management and treatment of depression.

11. Reduces Menstrual Pain

Period pain is very common. Cramping pain and discomfort are experienced by most women before or during menstruation at some stage during their life.

Omega-3 can help ease menstrual pain.

A number of studies indicate that women who consume omega-3 tend experience milder menstrual pain and discomfort. A Semnan University of Medical Sciences study to examine whether dietary supplementation with omega-3 fatty acids relieved symptoms of primary dysmenorrhea (cramping pain before or during a period), found that supplementation with omega-3 fatty acids reduced the symptom intensity.

12. Improves Eye Health

Women are more likely to suffer from vision impairment than men. According to the IAPB (International Agency for the Prevention of Blindness), 55% of people with vision loss are women and girls.

Omega-3 DHA contributes to good eye health to help maintain vision. A daily intake of 250mg Omega-3 DHA helps maintain normal vision.

13. Supports Bone Health and Helps Prevent Osteoporosis

DHA in omega 3 fatty acids is one of the most important nutrients needed to help support stronger bones.

Osteoporosis is a bone disease that reduces bone strength. It causes bones to become weaker and more fragile leading to an increased risk of bone fractures. Osteoporosis is most common in older people.

Women have a higher risk of developing osteoporosis than men. Fish oils provide nutrients to help prevent osteoporosis.

How Much Omega-3 Should Women Take?

Studies show that you need 250mg DHA daily to support brain, vision and good health. Eating oily fish twice a week provides a healthy dose of omega-3 EPA and DHA. Otherwise, you can choose a high quality fish oil supplement such as Eskimo-3.

For women who are pregnant or breastfeeding, The European Food Safety Authority (EFSA) advises women consume a supplement with a minimum of 200mg Omega-3 DHA in addition to the 250mg omega-3 EPA and DHA recommended for adults.

Best Sources of Omega-3 for Women

The best source of omega-3 is oily fish. Examples of oily fish high in omega-3 include sardines, salmon, anchovies, fresh tuna and mackerel. Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA.

However, 89% of Irish people do not consume a sufficient quantity of oily fish in their diet. Often, there is a need to supplement with a good quality omega-3 product.

Omega 3 Supplements for Women

What is the best omega 3 supplement for women? Eskimo-3 have an award-winning range of omega-3 supplements for women.

These include:

1. Eskimo-3 with Vitamin E supplement. Available in liquid or capsule, it contains Omega-3 fatty acids EPA and DHA to support heart health, brain function, and is beneficial for helping pregnant and breastfeeding women get their recommended daily Omega-3 dose.
2. Eskimo Brain 369 is recommended for adults and teens who do not incorporate enough healthy fats into their diet. The supplement supports brain function, vision and cognitive health.
3. Eskimo-3 Extra Omega-3 and Vitamin D3 Capsules are recommended for busy adults and teens such as sports enthusiasts, parents or working professionals. The supplement supports healthy bones, joints, heart, and the immune system.

Customer Testimonial of Omega-3 Supplement for Women

“I have used Eskimo-3 fish oils over the past year and have found them unbelievably beneficial. My mum introduced them to me for exams. While at first I was reluctant, I was extremely grateful and tried them. Within 1 to 2 days, I felt sharper and more focused. After a few weeks, my skin was smooth and clear, which I also attribute to the product. It is a natural, affordable and an amazing product, which I have recommended to friends.”

Claire Breen, Dublin