Becky Halls
- Jul 29
- 6 min read

Best Omega 3 Supplement for Women

Hey all! 🌟 Today's article is all about omega 3, and finding the best omega 3 supplement for women. Omega-3s are essential fatty acids that play a crucial role in maintaining our overall health. But with so many options out there, how do you choose the best one? Fear not, because I've spent some time investigating what's what and have put together my suggestions for picking the best of the best!

Why Omega-3s Are Important for Women

Omega-3 fatty acids are essential fats that our bodies cannot produce on their own, which means we must get them from our diet or supplements. These fatty acids are vital for numerous bodily functions and offer specific benefits for women's health:

Benefits for Women's Health

Heart Health:

How Omega-3s Help: Omega-3s help reduce the risk of heart disease by lowering blood pressure, reducing triglycerides, and decreasing the risk of heart arrhythmias. They work by reducing inflammation in the blood vessels and preventing the formation of arterial plaques.
Biohacking Fact: Increasing your omega-3 levels by 1 gram per day can lead to a 20% reduction in the risk of heart disease.
Why It’s Important: Heart disease is a leading cause of death among women. Including omega-3s in your diet can significantly improve cardiovascular health and reduce the risk of heart-related issues.

Brain Health:

How Omega-3s Help: These fatty acids are crucial for brain function, improving cognitive function and reducing the risk of dementia and depression. Omega-3s support neurotransmitter function and reduce inflammation in the brain.
Biohacking Fact: Higher levels of DHA are associated with a 60% reduced risk of Alzheimer's disease.
Why It’s Important: Women are at a higher risk for Alzheimer's disease and depression. Omega-3s can enhance mood, cognitive abilities, and overall mental health.

Hormonal Balance:

How Omega-3s Help: Omega-3s can help regulate hormones and alleviate symptoms of PMS and menopause. They support the production of hormone-like substances called eicosanoids that help regulate inflammation and hormone balance.
Biohacking Fact: Women who consume higher levels of omega-3s have a 27% lower risk of severe PMS symptoms.
Why It’s Important: Hormonal imbalances can lead to various issues such as mood swings, cramps, hot flashes, and even long-term health problems. Omega-3s help smooth out these hormonal fluctuations.

Skin Health:

How Omega-3s Help: They keep your skin hydrated, reduce inflammation, and promote a healthy, radiant complexion. Omega-3s help maintain the skin's lipid barrier and reduce the risk of acne and other inflammatory skin conditions.
Biohacking Fact: Regular omega-3 intake can increase skin hydration by 39% and reduce acne lesions by up to 42%.
Why It’s Important: Healthy skin is a reflection of overall health. Omega-3s can help maintain skin elasticity, reduce the signs of aging, and protect against environmental damage.

Bone Health:

How Omega-3s Help: Omega-3s support bone health by enhancing calcium absorption and reducing the risk of osteoporosis. They help increase bone mineral density and reduce bone loss.
Biohacking Fact: Women with higher omega-3 intake have up to 73% higher bone density compared to those with lower intake.
Why It’s Important: Osteoporosis is more common in women, especially post-menopause. Omega-3s can strengthen bones and reduce the risk of fractures.

Key Factors to Consider

When choosing the best omega-3 supplement, there are several factors to keep in mind to ensure you’re getting the best bang for your buck.

Quality and Purity

Look for supplements that are free from contaminants like heavy metals, PCBs, and dioxins. Third-party testing and certifications like IFOS (International Fish Oil Standards) can assure quality and purity.

Specific Omega-3 Fatty Acids

Focus on supplements that provide EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), as these are the most beneficial types of omega-3s for women’s health.

Form and Absorption

Omega-3 supplements come in various forms, including triglyceride, ethyl ester, and phospholipid forms. The triglyceride form is considered the most natural and bioavailable. Pair your omega-3 supplement with a meal that contains fat to improve absorption.

Biohacker Tips for Upping Your Omega-3 Levels

Fatty Fish:

What to Do: Include fatty fish like salmon, mackerel, and sardines in your diet at least twice a week.
Why It Works: These fish are rich in EPA and DHA, the most beneficial forms of omega-3s for brain and heart health. They provide a direct source of these fatty acids, making it easier for your body to utilize them.
Pro Tip: Grill, bake, or steam your fish to retain maximum omega-3 content. Avoid frying, as it can degrade these essential fats.

Flaxseeds and Chia Seeds:

What to Do: Add flaxseeds and chia seeds to your smoothies, salads, or yogurt.
Why It Works: These plant-based sources provide ALA (alpha-linolenic acid), which your body can partially convert to EPA and DHA. They are also rich in fiber and antioxidants, supporting overall health.
Pro Tip: Grind flaxseeds before consuming to enhance absorption. Whole flaxseeds can pass through your digestive system undigested.

Algal Oil:

What to Do: For a vegetarian or vegan option, consider algal oil supplements.
Why It Works: Algal oil is derived from algae and is a direct source of DHA. It’s an excellent option for those who do not consume fish but still want to benefit from omega-3s.
Pro Tip: Look for algal oil supplements that are high in both EPA and DHA for comprehensive benefits.

Nutritional Synergy:

What to Do: Pair your omega-3 supplement with fat-soluble vitamins like A, D, E, and K to enhance absorption.
Why It Works: Fat-soluble vitamins help improve the absorption of omega-3s, ensuring you get the maximum benefit from your supplement. Consider taking your omega-3s with a meal that includes healthy fats.
Pro Tip: Avocados, nuts, and seeds are great sources of healthy fats to pair with your omega-3 supplement.

avocados, nuts and seeds with omega-3 oil

Limit Omega-6 Intake:

What to Do: Reduce your intake of omega-6 fatty acids found in processed foods and vegetable oils.
Why It Works: A high intake of omega-6 fatty acids can compete with omega-3s for absorption and utilization in the body. Balancing your omega-6 to omega-3 ratio is crucial for reducing inflammation and promoting overall health.
Pro Tip: Use olive oil or avocado oil instead of vegetable oils like soybean or corn oil to improve your omega-3 to omega-6 ratio.