Nearly 95% of Americans do not get enough omega-3s in their diet. For women over 40, getting enough EPA and DHA, the two essential omega-3 fatty acids, is especially important. Here is why, and how to increase intake.
Heart Health Protection
In a woman’s 40s, cholesterol, triglycerides, and blood pressure can start to rise, even with healthy habits. Estrogen fluctuations during perimenopause weaken the cardiovascular system. Estrogen helps keep blood vessels flexible and supports healthy cholesterol. When estrogen levels drop, heart disease risk rises.
Omega-3s have anti-inflammatory effects that help counteract these changes. Studies show that women who consume more omega-3s, from fatty fish like salmon and sardines or from high-quality supplements, tend to have healthier cholesterol levels and blood flow. This is critical for reducing heart attack and stroke risk.
Memory and Dementia Risk
Omega-3s, particularly DHA, play a role in supporting brain function and memory. They also protect against cognitive decline, including dementia and Alzheimer’s disease. One long-term study found that older adults who regularly took omega-3 supplements had a 64% lower risk of developing Alzheimer’s over six years. A meta-analysis of more than 100,000 people found that higher omega-3 intake was linked to about a 20% lower risk of dementia or cognitive decline. Brain changes linked to decline can start in a person’s 40s, long before symptoms appear, making midlife a critical window for prevention.
Hot Flash Reduction
Over 80% of women will experience hot flashes in their lives, often starting in their mid-to-late 40s. In one clinical trial, women ages 40 to 55 who took an omega-3 supplement for eight weeks had a significant drop in hot flash frequency. This was equal to about 1.6 fewer hot flashes a day.
Increasing Omega-3 Intake
There are two main ways to increase intake of omega-3 fats: food and supplements. Fatty fish is the best dietary source of EPA and DHA omega-3 fats. Three ounces of salmon provides almost 2,000 milligrams of EPA and DHA. Three ounces of anchovies provides around 1,500 milligrams. People who like fish should try to get at least two servings of salmon, anchovies, mackerel, and herring a week.
Supplements are the most efficient way to get a therapeutic dose of omega-3 fats. To get the benefits mentioned, it is important to get at least 1,000 milligrams up to 2,200 milligrams of combined EPA and DHA a day.
