Fish oil has become increasingly popular as a wellness supplement, especially for women. It is rich in omega-3 fatty acids, which promote overall health in women. Whether you’re looking to boost your heart health, balance hormones, or achieve glowing skin, fish oil offers a range of science-backed benefits that support every stage of life.
If you're considering incorporating this supplement into your routine and want to learn more about the product and its benefits, you're in the right place. In this blog, we'll discuss 15 benefits of fish oil for women, but first, let's take a look at fish oil and its nutritional value.
What Is Fish Oil?
Fish oil is a lipid-rich substance derived from the tissues of oily fish such as anchovies, herring, mackerel, and salmon. It is a good source of omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - essential nutrients that our body cannot produce on its own. These fatty acids play a crucial role in keeping our brains, hearts, and bodies functioning optimally.
If you do not consume enough fish, your body might be lacking these essential nutrients, and you can significantly benefit from fish oil, which is generally available in capsule form.
Key Nutrients in Fish Oil
Fish oil contains:
Omega-3 Fatty Acids (EPA and DHA)
EPA and DHA are the primary types of omega-3 fatty acids in fish oil. The body more efficiently uses these long-chain fatty acids compared to alpha-linolenic acid (ALA), which is the primary omega-3 found in plant sources. EPA and DHA support heart health, brain function, and reduce inflammation.
Vitamins
Fish oil naturally contains vitamins A and D. Vitamin A is well known for supporting vision and immune function. In contrast, vitamin D helps keep bones healthy and regulates the immune system.
Fat Content
Fish oil is composed almost entirely of fat and has no protein, carbohydrates, fibre, or sugars. One tablespoon of fish oil provides about 13.6 grams of fat and 123 calories.
Now, let’s take a look at the potential health benefits of fish oil for women…
Fish Oil Benefits for Women:
Here are 15 fish oil benefits for women:
1. Improves Heart Health
Fish oil’s omega-3 fatty acids (EPA and DHA) improve cardiovascular function by reducing triglycerides, lowering LDL (“bad”) cholesterol, and increasing HDL (“good”) cholesterol. It helps prevent plaque buildup in arteries, improves blood flow, and reduces strain on the heart, which in turn lowers the risk of heart attacks and strokes in women.
2. Reduces the Risk of Heart Disease
Taking fish oil regularly can lower your chances of developing heart disease. Studies have observed that populations with high fish consumption have fewer cases of atherosclerosis, arrhythmias, and heart failure. This is because omega-3 stabilises heart rhythms, reduces inflammation in blood vessels, and improves electrical signalling in the heart, thus reducing the probability of having a sudden cardiac arrest.
3. Improves Mental Health
Among other fish oil benefits for women, its ability to support brain structure and ensure proper functioning of neurotransmitters makes it a fantastic supplement for mental health support. It can be very beneficial for those suffering from depression, anxiety, and even bipolar disorder as it enhances the effectiveness of antidepressants, reduces mood swings, and supports emotional resilience by regulating serotonin and dopamine pathways.
4. Improves Eye Health
DHA is a major structural component of the retina, which protects it against oxidative damage. Thus, with adequate omega-3 intake, you can reduce the risk of developing dry eye syndrome and age-related macular degeneration (AMD).
Though whole fish is an excellent source of omega-3, you can also take fish oil supplements to support retinal health if you suffer from dietary deficiencies.
5. Reduces Inflammation
Another one of the most well-known fish oil benefits for women is its ability to address chronic inflammatory conditions such as arthritis, inflammatory bowel disease (IBD), and metabolic syndrome. Omega-3s, together with pro-inflammatory omega-6 fatty acids, reduce the production of inflammatory molecules like cytokines, which reduces inflammation and promotes overall well-being.
6. Improves Skin Health
Omega-3s in fish oil strengthen the skin barrier, retain moisture, and reduce inflammation. They can alleviate symptoms of eczema, psoriasis, and acne by modulating immune responses and promoting wound healing. EPA, found in fish oil, also helps manage UV-induced skin damage, promoting overall skin health.
7. Support with Pregnancy and Early Development
Another well-known fish oil benefit for women is its ability to support pregnancy and the early stages of fetal development. DHA found in fish oil is vital for the formation of the fetal brain and retina. Thus, when you take fish oil supplements during pregnancy and breastfeeding, it can enhance neural development, improve vision in infants, and may reduce the risk of allergies and autoimmune disorders in children by supporting immune system maturation.
8. Manages Liver Fat
Fish oil improves insulin sensitivity and reduces liver enzyme levels in non-alcoholic fatty liver disease (NAFLD), a condition that is particularly common in women. Omega-3s in fish oil promote fat oxidation and inhibit fat storage in the liver, which helps to reverse steatosis (fatty liver) and prevent fibrosis progression.
9. Good Joint Health
Women suffering from joint pain, a common issue after the age of thirty, can also benefit from fish oil. Omega-3s found in fish oil reduce the production of cartilage-degrading enzymes and inflammatory compounds like prostaglandins. This alleviates pain and stiffness in rheumatoid arthritis and osteoarthritis, improves joint mobility, and thus, reduces reliance on pain medications.
10. Slow Cognitive Decline
Fish oil benefits for women also include slowing down the rate of cognitive decline. DHA in fish oil supports synaptic plasticity and neuronal communication, which slows memory decline and maintains executive function in older women, thus delaying the onset of Alzheimer’s disease and vascular dementia.
11. Help with Asthma and Allergy Symptoms
Omega-3s in fish oil reduce airway inflammation and hyperresponsiveness in asthma. Regular intake of fish oil can decrease the frequency of attacks and reduce reliance on inhalers. For allergies, it modulates immune responses, which in turn lowers the risk of eczema and allergic sensitisation in women.
12. Improves Bone Health
Omega-3 and vitamin D in fish oil increase calcium absorption and stimulate osteoblast activity, which improves bone mineral density (BMD) in women. This reduces the risk of fractures in those with osteoporosis.
13. Maintains Normal Blood Pressure
EPA and DHA in fish oil promote nitric oxide production, which relaxes blood vessels. This vasodilation lowers systolic and diastolic blood pressure, reducing hypertension-related risks like stroke and kidney disease in women.
14. Eases Premenstrual Syndrome (PMS) Symptoms
Fish oil benefits for women also include better management of PMS symptoms. Omega-3s in fish oil regulate prostaglandins, which are hormone-like compounds that contribute to menstrual cramps and mood swings. With regular supplementation, you can manage psychological symptoms (irritability, anxiety) and physical discomfort (bloating, breast tenderness) easily.
15. Supports Sexual Health
Fish oil also plays a crucial role in improving blood flow to reproductive organs and supporting hormone production. It balances the levels of oestrogen and progesterone in women, which enhances libido and helps to manage the symptoms of menopause.
Conclusion
Fish oil benefits for women are numerous. It reduces inflammation, improves heart health, protects brain function, supports reproductive health, eases PMS and menopause symptoms, improves bone health and more. While whole fish is undoubtedly the best source for fatty acids, fish oil supplements can also be taken as a more practical alternative for those with an omega-3 deficiency.
Get the Best Fish Oil Supplements for Women in the UK at Goddess Nutrition
Here at Goddess Nutrition, we offer all kinds of health and wellness products for women that nourish their inner goddess, promoting vitality and self-confidence. If you're looking for the best omega 3 supplement for women, you can find it here.
Our Essential Omegas supplement for women contains fish oil, which makes it an excellent source of EPA and DHA. Each capsule contains 1000mg of omega-3 fatty acids, enough to fulfil the daily requirement for women. Visit us today for the best omega 3 supplement for women in UK.