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Omega-3 fatty acids are “good fats” that support your heart, brain, hormones, fertility, and skin, yet most women don’t get enough. In this article, we’ll explain why omega-3 is essential for women’s health, how much you really need, and which fish-based and vegan omega-3 supplements are worth considering.
What Is Omega-3 and Why Do Women Need It?
Omega-3s are a group of healthy fats the body can’t make in sufficient amounts. The key forms are:
- EPA (eicosapentaenoic acid): supports heart and joint health.
- DHA (docosahexaenoic acid): vital for brain, eyes, and pregnancy.
- ALA (alpha-linolenic acid): a plant-based omega-3 found in flaxseeds, chia seeds, and walnuts, but only a small amount converts to EPA and DHA.
Women need omega-3 throughout life, from managing hormones and fertility in their 30s to protecting heart and brain health after menopause.
Key Benefits of Omega-3 for Women
Heart and Circulatory Health
Omega-3s help reduce triglycerides, support healthy blood pressure, and keep cholesterol in balance. After menopause, women’s heart disease risk increases, omega-3s can help protect your cardiovascular system.
Brain and Mood Support
DHA is a key part of brain cells. Research links higher omega-3 intake to better concentration, improved memory, and a lower risk of depression or anxiety.
Fertility and Pregnancy
Omega-3s, especially DHA, are essential for your baby’s brain and eye development. They may also improve uterine blood flow and reduce the risk of pre-term birth.
Joints, Bones, and Menopause
Omega-3s reduce inflammation, helping ease stiff joints or mild arthritis symptoms. After menopause, they may indirectly support bone strength by lowering inflammation levels.
Skin and Hormones
By supporting the skin barrier, omega-3 helps lock in hydration and calm inflammation. Some women find it helps with hormonal skin changes during perimenopause.
Eye Health
DHA maintains the structure of the retina. Regular intake may lower the risk of age-related macular degeneration and dry eyes.
How Much Omega-3 Do Women Need?
The British Dietetic Association recommends about 450 mg of combined EPA + DHA per day, roughly the amount found in two servings of oily fish each week.
If you rarely eat fish or follow a plant-based diet, a high-quality omega-3 supplement can help fill the gap.
Best Fish-Based Omega-3 Supplements (UK)
If you include fish in your diet, these omega-3 supplements for women offer excellent purity and potency.
| Product | Price* | Strength (EPA+DHA) | Why It’s Great | Watch Out For |
|---|---|---|---|---|
| Zinzino BalanceOil+ | ~ £55 | 2478 mg per 12 ml (with Vit D3) | High potency, supports healthy omega-6:3 balance | Liquid form; fridge storage |
| ZipVit Super Strength 2000 mg | ~ £10.99 | 1100 mg per capsule | Affordable, high strength | Large capsule; possible fishy burps |
| Bare Biology “Mums & Bumps” | ~ £23.95 | ~600 mg per cap | Perfect for pregnancy; high DHA | Pricey; niche formula |
| Vitabiotics Ultra Omega-3 | ~ £15–20 | ~550 mg per cap | Trusted UK brand; mid-range cost | Moderate strength |
| Bare Biology Pure Omega-3 Liquid | ~ £32.95 | ~3500 mg per tsp | Easy dosing; ideal for families | Taste; must refrigerate |
💡 Always check the label for EPA and DHA content — these are the active components, not just “fish oil mg.”
Best Vegan Omega-3 Supplements (Algae-Based)
For vegetarians and vegans, algal oil is the best plant-based source of EPA and DHA. Here are the top vegan omega-3 supplements in the UK:
| Product | Price* | Strength (EPA+DHA) | Why It’s Great | Watch Out For |
|---|---|---|---|---|
| Vegetology Opti3 Omega-3 + D3 | ~ £30–35 | 800 mg per 2 caps | High DHA; includes Vit D3 | Slight algae taste |
| Performance Lab Omega-3 | ~ £25–40 | ~900 mg per serving | Strong vegan formula; clean sourcing | Higher cost per mg |
| DR.VEGAN Omega-3 | ~ £20–30 | ~450 mg per cap | Balanced everyday dose | Moderate strength |
| Together Health Omega-3 (Algae) | ~ £13.99 | ~250 mg per serving | Budget-friendly; sustainable | Lower potency |
🌿 Vegan omega-3s come from microalgae — the same source fish get their omega-3 from.
Common Questions About Omega-3
Is omega-3 good for menopause?
Yes, it may help reduce joint pain, mood swings, and hot-flush-related inflammation.
Can omega-3 help fertility?
Omega-3 supports egg quality, hormone balance, and uterine blood flow, all of which play a role in conception.
What’s the best omega-3 supplement if I’m vegan?
Top choices include Vegetology Opti3 and Performance Lab Omega-3 for high DHA levels, or Together Health for a more affordable daily option.
Do I need fish oil if I already eat fish?
If you eat oily fish twice a week, you may already be getting enough. However, many women still fall short — especially during pregnancy or menopause, when needs rise.
Things to Consider Before Taking Omega-3
- Always check supplement quality, look for purity and sustainability certification.
- Avoid high-vitamin-A cod liver oil during pregnancy.
- Omega-3 can interact with blood-thinning medicines, consult your GP before starting.
- Store oils and liquids in the fridge after opening.
The Bottom Line
Omega-3 is one of the most beneficial supplements for women’s overall health — from hormones and heart to brain and skin.
If you don’t eat oily fish, a daily supplement is a safe and effective way to meet your needs.
References
- Cleveland Clinic. Omega-3 Fatty Acids: Benefits & Sources
- Zinzino Balance Oil & Test: https://www.zinzino.com/2020391986/gb/en-gb/
- Healthline. 17 Science-Based Benefits of Omega-3 Fatty Acids.
- Verywell Health. The Benefits of Omega-3 for Women.
- Women’s Health Network. Why Women Need Omega-3s.
- PubMed. Omega-3 Fatty Acids in Women’s Health.
- British Dietetic Association. Omega-3: Food Fact Sheet.
- BBC Good Food. Best Omega-3 Supplements UK (2025).
