Omega 3 and Women’s Health

Women lead busy lives today, many with careers outside the home. Even if you are a homemaker, there is often too much going on to cook and eat healthy nutritious meals. The trend in diet has turned to processed and fast foods, and this has caused women’s health to suffer. There are little or no foods containing Omega 3 fatty acids, and we need to understand the importance of Omega 3 and women’s health issues today. Omega 3 is an essential nutrient that helps reduce the risk of heart disease, inflammatory conditions, memory decline, and depression. Omega 3 plays a large role in reducing depression and anxiety in women, yet we are not eating adequate amounts.

The Importance Of Omega 3 And Women’s HealthDiets have largely turned to mostly processed foods and carbohydrates. This in turn robs the nervous system and brain of needed nutrients to function properly. In addition, too many carbohydrates and the wrong kind of fats can cause us to gain weight. Omega 3 fatty acids is an important nutrient, and increasing the amounts eaten can reverse some health conditions or reduce their symptoms.

Omega 3 fatty acids are found in foods like: cold water wild caught fish, flax and flax products, canola oil, walnuts, and fish oil supplements. Food companies are catching on to the importance of this nutrient and including it in foods such as; orange juice, margarine, yogurt, granola cereals, and breads. With the addition of Omega 3 to these foods, it is easier for women to get what they need.

There is another fatty acid lurking out there, and we are eating far too much of it. Omega 6 is a by-product of grain fed animals and corn. Omega 6 needs to be eaten in lesser amounts than Omega 3 to get the right absorption. At this time, we are eating about 30 parts Omega 6 and 1 part Omega 3. This needs to be reversed. We should be eating 3 parts Omega 3 and 1 part Omega 6 in order to get the proper balance of the two.

Omega 3 Benefits for Women

Omega 3 benefits women’s health and condition by working directly on the cells, nervous system transmissions, and helping the body produce inflammation reducing chemicals. The health conditions Omega 3 benefits are:

  • The Importance Of Omega 3 And Women’s HealthInflammation
  • Increase in Metabolism
  • Boosts Memory
  • Reduction of PMS and Menopause Symptoms
  • Lower Risk of Female Reproductive Cancer
  • Increased Fertility With PCOS (Polycystic Ovarian Syndrome)
  • Lower Rates of Depression/Anxiety
  • Increased Focus and Attention; reduction of ADHD
    (Attention Deficit Hyperactivity Disorder)
  • Improved Heart Health, Lower Blood Pressure,
    Reduced Blood Clots
  • Improved Fetal Brain Development During Pregnancy

As you can see, the health benefits from adequate Omega 3 from women are numerous. Getting adequate amounts in the diet or through supplementation improves total body health and reduces the risks of a number of women’s health conditions.

Omega 3 Dosage for Women

Research shows when a certain culture eats large amounts of fish, the evidence of certain diseases are lower. Cultures like: the Japanese, Mediterranean countries, and Eskimos in Alaska eat large amounts of fish. The rate of heart disease, high blood pressure, blood clotting disorders and memory disorders, is much lower in those areas. The American diet is very low in fish, and there are many prevalent health conditions related to low Omega 3.

The Importance Of Omega 3 And Women’s HealthIt is recommended to eat at least 2 servings of wild caught cold water fish every week. Fish should be wild caught with the lowest mercury levels possible. Mercury prevents our body from absorbing Omega 3 properly. Eating too much Omega 6 also reduces the proper absorption of Omega 3. If your diet isn’t quite balanced enough, supplements are a good way to get enough Omega 3. If you choose to use an Omega 3 supplement, The American Heart Association recommends taking 1,000mg to 3,000 mg a day. There are some people that must take more than 3,000 mg of Omega 3 daily. Take such an amount only under the advice of a physician.

There may be mild side-effects from the recommended dosage. These include upset stomach and diarrhea but can be reduced by eating along with the supplement. Major side-effects include low blood pressure and risk of bleeding, but these only occur at higher doses, or if you are on blood thinning medications. This is why it is important to check with your doctor before using Omega 3.


Every woman should know the importance of Omega 3 and women’s health. Awareness of Omega 3 and how to get more in our diets reduces many health conditions that affect women today. Omega 3 reduces the risk of heart disease, mental disorders, and keeps our memory sharp. If you get enough of this every day, you’re doing a great thing for your health!