Omega-3 fatty acids are a powerful ally for midlife and beyond. Beneficial for supporting heart health, maintaining cognitive function, boosting mood and promoting healthy joints, it’s safe to say they’re a daily staple.
But, how can we make sure we’re getting enough? We asked the experts to find out more…
What are omega-3 fatty acids?
Omega-3 fatty acids are essential polyunsaturated fats, and these include seafood-based eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), plus plant derived alpha-linolenic acid (ALA).
“ALA is an essential dietary fat, but our body can’t make it on its own,” says Dr Simon Dyall, nutritional neuroscientist at the University of Roehampton. “ALA is found in nuts and seeds. Our body can turn ALA into EPA and DHA, but it doesn’t do this very efficiently.
“EPA and DHA are mainly found in oily fish. Most of the beneficial effects of omega-3s have been ascribed to EPA and DHA, because they operate via multiple different mechanisms, one of which is their anti-inflammatory properties – so a higher intake of these can offer a range of health benefits.”
How can omega-3 support health during menopause?
The hormonal changes that occur during menopause, particularly the decline in oestrogen, can cause a number of health challenges, including joint aches, heart disease, low mood, declining memory and dry skin.
“Menopause is a time when women undergo general inflammation throughout the whole body,” explains Dr Anne Henderson, consultant gynaecologist and British Menopause Society advanced specialist. “Omega-3 fatty acids have a beneficial impact on targeting inflammation, as they can suppress the production of generalised inflammatory proteins.
“Increasing your intake of omega-3 rich foods can be particularly beneficial for alleviating symptoms like joint pain, cardiovascular issues, sleep problems and skin dryness, all of which are common during midlife and menopause.”
Bone and joint health
It’s no secret that declining oestrogen levels can also have a significant impact on our bones.
“Oestrogen is crucial for maintaining bone density as it regulates the balance between bone resorption and bone formation,” says professor Paul Lee, consultant orthopaedic surgeon and author of Regeneration by Design. “EPA and DHA play a vital role in supporting bone and joint health as they have powerful anti-inflammatory properties that reduce chronic inflammation associated with osteoporosis and arthritis. This helps slow bone resorption and promotes bone formation, supporting overall bone density.
“Omega-3s also benefit cartilage and tendons by enhancing collagen production, which is crucial for joint flexibility.”
Cognitive function and mood
Research shows that 60% of midlife women report difficulty concentrating and other issues with cognition. Whether you’re feeling forgetful, or experiencing brain fog and fluctuating moods, hormonal changes are probably to blame.
“The long-chain omega-3s such as EPA and DHA are precursors to a variety of potent bioactive molecules with anti-inflammatory properties, which have been shown to have positive effects in the brain by improving mental clarity and mood,” says Dr Dyall.
“EPA in particular is beneficial on stress and depression in middle-aged women, potentially due to their anti-inflammatory and pro-resolving effects. There is some evidence to show that omega-3s may alleviate night sweats too.”
Heart health
Oestrogen has a protective effect on the heart, helping to keep our blood vessels healthy. A decline in this hormone during perimenopause and menopause can lead to fat building up in the arteries, making them more narrow. This increases the risk of developing coronary heart disease, heart attack and stroke.
Menopause can also cause changes in the body such as weight gain and elevated blood pressure, which can raise the risk of coronary heart disease.
“EPA and DHA can be beneficial to heart health,” says Dr Bill Harris, a leading expert in the field of omega-3 fatty acid research. “They can help lower triglycerides, which are a type of fat in the blood that cause hardening of the arteries.
“High levels of triglycerides are linked to a greater risk of heart attack. They can also improve circulation, prevent blood clots, reduce blood pressure and maintain a healthy heart rhythm.”
How much omega-3 do we need?
The NHS recommends eating two portions of fish per week, with at least one of these being oily fish.
“A portion is typically defined as 140 grams of cooked fish,” says nutritionist Tina Lond-Caulk. “Oily fish like salmon, mackerel, sardines and trout are excellent sources of EPA and DHA. Eat at least two servings per week – this equates to about 250-500 mg of EPA and DHA per day.
“If you don’t eat fish, try plant-based sources like flaxseeds, chia seeds, and walnuts – these contain ALA, which the body can convert into EPA and DHA. This conversion isn’t very efficient, so incorporating a supplement can help meet your nutritional needs.”
Should we be taking an omega-3 supplement?
While supplements can be supportive, experts still favour a food-first approach.
“Whenever possible, prioritise oily fish, as it provides a range of nutrients alongside omega-3,” says Dr Dyall. “Supplementation can then be a helpful addition.”
How to choose an omega-3 supplement
If you are considering a supplement, start by looking for EPA and DHA on the label.
“As a guide, aim for 500–1000mg of combined EPA and DHA daily, similar to what you’d get from one to two portions of oily fish a week,” explains Tina.
“For mood support, formulas with a higher proportion of EPA may be particularly beneficial,” adds Dr Dyall.
Omega-3 supplements come in a few different forms, including natural triglycerides, processed ethyl esters, and phospholipids found in krill and some algal oils.
“Triglyceride and phospholipid forms tend to be more easily absorbed by the body,” says Tina.
It’s also worth thinking about the source.
“Sustainably sourced smaller fish, such as sardines, anchovies and mackerel, are often a better choice. They’re lower on the food chain, reproduce quickly and tend to contain fewer toxins,” she explains.
For freshness and quality, check the expiry date and choose supplements stored in dark bottles to help protect the oils.
“Look for products that have been independently tested for contaminants like mercury and lead, and certified by organisations such as IFOS or NSF,” Tina advises.
What about plant-based options?
Algae-based omega-3 supplements are an effective alternative for vegetarians, vegans, or anyone avoiding fish.
“Algae are actually the original source of DHA and EPA in the marine food chain,” explains Tina. “Fish get their omega-3 from algae, so these supplements offer a direct, plant-based source.”
Are there any risks to be aware of?
If you have an existing health condition, it’s always wise to check in with your healthcare provider before introducing a new supplement.
“Omega-3s can have a mild blood-thinning effect, particularly at higher doses, which may not be suitable for those taking certain medications,” says Tina.
Some people may also notice mild digestive discomfort, such as nausea or bloating, especially when first taking them.
The best omega-3 supplements for midlife women
Bare Biology Omega-3 Fish Oil
These super-strength, sustainable fish oils offer 860mg EPA and 440mg DHA, as well as 5-star IFOS ratings for purity, freshness and strength. Save 15% off with our exclusive discount.
ARTAH Essential Omegas
The anti-inflammatory oils in this supplement are sustainably sourced from small wild fish and have been tested to ensure they’re free from heavy metals and harmful contaminants. Save 15% with the code LIZLOVES.
The Fast 800 Vegan Omega-3
Essential fatty acids from vegan sources – DHA from algae and ALA from flaxseed – to support healthy body and brain function. Save 15% with the code LIZLOVES.
Wild Nutrition Pure Strength Omega-3
When it comes to omega-3, quality matters. This MSC-certified fish oil guarantees freshness, purity and sustainability from catch to capsule. Save 15% with the code LIZLOVES.
Nutrition Geeks Omega 3
Each serving delivers a clinically backed 1300mg of pure omega-3 fatty acids, including 700mg EPA and 500mg DHA.
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