Omega-3 Benefits for Women: What to Know

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a group of polyunsaturated fatty acids known for promoting overall health. They're incorporated into the structures that make up cell membranes throughout the body and help support normal membrane fluidity and function—especially in the brain, retina, and heart.¹

EPA and DHA are the best omega-3s for the body and are mainly found in fish. The most common form of omega-3s is ALA, which is primarily found in plants like flaxseed and walnuts.

However, only a small fraction of ALA is converted to EPA and DHA by the body—estimates commonly cite around 6% for EPA and less than 4% for DHA.² For this reason, consuming EPA and DHA directly from dietary and supplemental sources can be important, since the body can't produce much of them on its own. The benefits of omega-3 fish oil for women largely come down to these two nutrients and how consistently the body gets them.

Key Omega-3 Benefits for Women's Health

Fish oil benefits for women cover several things at once:

Cognition and memory

DHA is heavily concentrated in brain tissue and plays a structural role in supporting normal cognitive processes.*³ Many tissues in the body rely on adequate DHA for proper function, and adequate DHA intake supports how well the brain performs day to day.

Immune health

EPA and DHA are also found in high concentrations in immune cells and help support the normal function of both the innate and adaptive immune system.⁴

Heart health

Both of these fatty acids help support healthy blood vessel function as part of normal circulatory system function. This helps promote normal cardiovascular health and provides some of the scientific foundation for the fish oil benefits for females looking to support long-term heart health.⁵

Fish Oil vs. Cod Liver Oil vs. Krill Oil: What's Best for Women?

Fish oil and cod liver oil are similar in that they both provide ample amounts of EPA and DHA, though the cod liver oil benefits for female wellness look a little different from standard fish oil.

Most fish oil is produced from the body tissues of fatty fish such as anchovies, sardines, and mackerel. This oil is extracted and concentrated specifically for its omega-3 content. Cod liver oil is produced from the liver of cod fish, and while it also contains omega-3s, it naturally contains vitamins A and D as well. Depending on your other supplemental sources, it's probably good to be aware of total vitamin A and D intake since these vitamins can accumulate if you're combining multiple sources. Like fish oil, cod liver oil also contains EPA and DHA, but in different quantities.

Finally, there's krill oil. The benefits of krill oil for women center on its unique delivery form: most of krill oil's omega-3 fatty acids are bound to phospholipids instead of triglycerides. Some studies have shown possible benefits to this difference, with one study suggesting it may be absorbed faster. However, other head-to-head trials have found no difference in bioavailability between krill oil and fish oil, so the research is mixed.⁶

If you're trying to choose between fish oil, cod liver oil, and krill oil, consider what other supplements you're taking and whether you want to include vitamins A and D in your intake.

Find more on Vitamins and Supplements.

Purity

Pay attention to the source of the oil to ensure purity. Wild-caught fish and molecular distillation processes are designed to minimize exposure to contaminants. Check for molecularly distilled and wild-caught labelling. Lastly, make sure the fish oil is in triglyceride form.

How Omega-3 Supports Female Wellness

Nutritional needs shift throughout life due to factors like activity level, dietary patterns, and physiological changes—making consistent foundational nutrition important at every stage of a woman's life.

Because some diets don't purposefully incorporate fatty fish, many women don't get the recommended amounts of omega-3s. This is where a daily fish oil or algae supplement can help.

Incorporating Omega-3 Into Your Diet

The best way to get EPA and DHA is through dietary consumption of fish like salmon, sardines, and mackerel. If you're not a fan of fish, algae-based DHA supplements are a great alternative for those seeking plant-based alternatives. Otherwise, fish oil supplements can help you get enough EPA and DHA in your diet. When selecting a fish oil supplement, look for:

• Molecular distillation (helps reduce contaminants)
• Third-party testing, like NSF Certified for Sport® or International Fish Oil Standards (IFOS™) certification
• Oil sourced from wild-caught fish. Small fish like those used in AG Omega3 have a lower contaminant load than larger predatory fish.
• Triglyceride form. Standard fish oils are usually prepared in this form, which supports absorption.

Potential Side Effects and Considerations

Fish oil supplements are generally well-tolerated by most people. That said, some women experience mild digestive discomfort or a fishy aftertaste when they take fish oil supplements ("fish burps"). This is more commonly associated with lower-quality fish oil and can be avoided by selecting a high-quality, molecularly distilled supplement. Natural lemon-flavored oil can also help with aftertaste.

AG Omega3 products are not recommended for anyone below the age of 18 or for pregnant or breastfeeding women. If you are taking medications or have any health concerns, consult your healthcare provider before use.

How AG1 Supports Your Omega-3 Intake

AG Omega3 combines molecularly distilled EPA and DHA omega-3 fatty acids sourced from wild-caught, small fish to support brain function, memory, heart health, and everyday immune function.* The formula is offered both on its own and in combination with CoQ10, a nutrient involved in cellular energy production. CoQ10 also acts as an antioxidant, helping your cells manage everyday oxidative stress.* Since your body's natural production of CoQ10 declines with age, AG Omega3 + CoQ10 was designed to support both cellular energy and omega-3 intake.*

Both formulas are NSF Certified for Sport® and IFOS™ certified, sourced from Friend of the Sea–certified fisheries, and provided in triglyceride form to support optimal absorption. To learn more about how AG Omega3 or AG Omega3 + CoQ10 can support your daily routine, visit AG1 and explore your options.

References:

1. Kidd PM. Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev. 2007;12(3):207-227.
2. Gerster H. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? Int J Vitam Nutr Res. 1998;68(3):159-173.
3. Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review. Cureus. 2022;14(10):e30091.
4. Gutiérrez S, Svahn SL, Johansson ME. Effects of omega-3 fatty acids on immune cells. Int J Mol Sci. 2019;20(20):5028.
5. Abeywardena MY, Head RJ. Longchain n-3 polyunsaturated fatty acids and blood vessel function. Cardiovasc Res. 2001;52(3):361-371.
6. Ramprasath VR, Eyal I, Zchut S, Jones PJH. Enhanced increase of omega-3 index in healthy individuals with response to 4-week n-3 fatty acid supplementation from krill oil versus fish oil. Lipids Health Dis. 2013;12:178.