11 fish oil benefits for women

In this article:

• Fish oil benefits for women
• Pregnancy and fish oil
• Side effects
• Interactions
• Bottom line

In this article

• Fish oil benefits for women
• Pregnancy and fish oil
• Side effects
• Interactions
• Bottom line

In a culture where health is wealth, Americans are constantly on the quest for tools to level up their wellness, from mushroom tea and bone broth to fermented coconut yogurt and chia seeds.  It’s no wonder that the dietary supplements market is upwards of 54 billion annually in the United States alone. One of the most popular supplements is fish oil. Found in oily fish like salmon, mackerel, cod liver, anchovies, and sardines, fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for optimal health.

For women, the numerous health benefits of fish oil include improving heart, skin, and eye health, supporting a healthy pregnancy, and protecting against osteoporosis and rheumatoid arthritis—and that’s not all! Keep reading to learn 11 potential benefits of fish oil for women.

11 health benefits of fish oil for women

Intake of omega-3 fatty acids from fish oil supplements (or from eating fish) has many benefits, including improved heart health, brain function, skin health, and more, making it a valuable addition to a woman’s diet.

1. Supports heart health
2. Improves brain health
3. Supports eye health
4. Reduces generalized inflammation
5. Promotes healthy skin and hair
6. Supports a healthy pregnancy
7. Improves liver function
8. Supports a healthy gut
9. May improve ADHD symptoms
10. Might improve asthma and allergy symptoms
11. Improves bone health

1. Supports heart health

Did you know that heart disease is the leading cause of death among women? While eating a healthy diet and getting regular exercise are the best ways to lower cardiovascular risk factors like high blood pressure, high triglycerides, and high cholesterol, taking a fish oil supplement might help, too.

Research indicates that consumption of fatty fish is linked to a lower risk of heart disease. According to a systematic review and meta-analysis published in The Lancet, omega-3 fatty acids can lower triglyceride levels, reduce blood pressure, and decrease the risk of heart attacks.

Still, a recent research review suggests that while regular fish oil supplementation may benefit individuals with heart disease, it poses risks for atrial fibrillation and stroke in the general population. Your best bet? Consult a healthcare provider for medical advice to determine if fish oil supplements may benefit you.

2. Boosts brain health 

Omega-3s are polyunsaturated fatty acids (PUFAs) vital for optimal brain function. Research shows that consuming DHA and EPA, a type of omega-3 in fish oil, can improve memory, learning, cognitive function, and blood flow to the brain, supporting neurological health throughout life.

What’s more, evidence suggests that eating cold-water fish and foods rich in omega-3 fatty acids can help protect against cognitive decline. A systematic review published in The American Journal of Clinical Nutrition concluded that long-term supplementation with omega-3s may reduce the risk of Alzheimer’s disease, dementia, and cognitive decline. Another review specific to women found a similar protective effect.

3. Supports eye health

DHA is a major structural component of the retina in the eye, making fish oil beneficial for vision and eye health. Studies suggest that individuals who don’t get enough omega-3s may be at an increased risk of developing eye diseases, with the exception of dry eye.

Conversely, research suggests that omega-3 fatty acids are linked with a decreased risk of age-related macular degeneration, the most common cause of vision loss in women over 50.

4. Reduces inflammation

Acute inflammation is the body’s natural response to injury, illness, and infection. Usually, inflammation resolves when the “threat” goes away, but in some cases, the inflammation can become chronic, meaning the immune system remains overstimulated for weeks to years. Chronic inflammation increases the risk of many health issues that women face, including cardiovascular disease, autoimmune issues, cancer, diabetes, and kidney disease, says Tricia Best, RD, a registered dietitian at The Candida Diet. She points out that the EPA and DHA protect against inflammation.

Omega-3 fatty acids have anti-inflammatory properties, which may help decrease the inflammatory response. For example, one study showed that high doses of omega-3s help improve joint pain in individuals with rheumatoid arthritis.  

Plus, a study in The American Journal of Clinical Nutrition found that women who consumed higher amounts of omega-3s had lower levels of inflammatory markers in their blood, indicating a reduced risk of chronic inflammation-related diseases.

5. Promotes healthy skin and hair

“The omega-3 fatty acids in fish oil, particularly EPA and DHA, are vital for skin and hair integrity,” says Best. She says omega-3s are also essential in supporting collagen production, which enhances skin elasticity and reduces the signs of aging.

According to research, fish oil can help strengthen the skin’s protective barrier, reduce inflammation and dark spots caused by sun exposure, relieve dry skin and itching from skin conditions like eczema, speed up healing, and reduce skin cancer risk.

A small study published in the Journal of Cosmetic Dermatology reported that women who took fish oil experienced an increase in hair density and overall hair health. Still, more research is needed to determine if it has a significant impact on actual hair growth and thickness.

6. Supports a healthy pregnancy

“During pregnancy, DHA is essential for proper fetal eye and brain growth,” says Courtney Scott, MD, an internal medicine physician and Medical Director of Momentous Recovery Group. He says fish oil, when taken in recommended dosages, is safe for pregnant and breastfeeding women.

One study found that fish oil supplementation increased fetal growth in the second and third trimesters. Omega-3s are essential for a healthy immune system, cognitive development, visual development, and cardiovascular health in fetal development and childhood. Omega-3 intake may also reduce preterm birth and lower the risk of perinatal and postpartum depression.

“Pregnant and breastfeeding women may safely use fish oil as long as they follow the recommended dosages,” says Dr. Scott. Health professionals recommend a daily DHA intake of 200 to 250 mg for pregnant women and those wishing to become pregnant.

7. Improves liver function

Omega-3 fatty acids may protect the liver by reducing fat buildup. One study showed that women at an increased risk of liver disease who supplemented with fish oil experienced improved liver health. Research indicates that omega-3s help reduce inflammation and fat accumulation in the liver in individuals with nonalcoholic fatty liver disease.

8. Supports a healthy gut

A growing body of research points to a positive relationship between omega-3s and gut health. One small study indicated that women who ate a Mediterranean diet rich in omega-3s had enhanced intestinal barrier function (the ability of the intestines to absorb nutrients while blocking bacteria and toxins), suggesting omega-3s may improve gut health. Still, more research is needed.

9. May reduce ADHD symptoms

While fish oil has been studied for its potential to alleviate symptoms of attention deficit hyperactivity disorder (ADHD), more research is needed. That said, Dr. Scott points out that DHA and EPA are essential for brain function, and one small study found that omega-3 supplementation improved attention and behavior in children and adolescents, suggesting potential benefits for women experiencing ADHD symptoms.

10. Might improve asthma symptoms

Asthma is a chronic condition caused by airway inflammation that makes breathing difficult. Some studies suggest that omega-3 fatty acids can help reduce the severity of asthma symptoms and medication use due to their anti-inflammatory effects. A literature review published in Allergology International concluded that the omega-3s in fish oil may help prevent asthma and allergies. So, if you have either condition, fish oil supplementation may be worthwhile. Breathing well is an essential function, so be sure to talk to your physician about whether prescription asthma inhalers are needed. 

11. Improves bone health

Dr. Scott says that omega-3 fatty acids may help improve bone density and reduce the risk of osteoporosis, especially in postmenopausal women. A systematic review investigating the link between omega-3 intake (through eating fish or supplementation) and osteoporosis found that higher intake was associated with greater bone mineral density in women.

Can pregnant women take fish oil?

Dr. Scott says fish oil is generally safe for pregnant and breastfeeding women. Still, consult with a healthcare provider before changing your diet or health regimen. It’s essential to choose high-quality fish oil or omega-3 fatty acid supplements free from contaminants like mercury and follow recommended dosages.

Fish oil side effects

While fish oil supplementation is generally safe for most individuals, it can cause side effects in some. Common side effects include:

• A fishy aftertaste or bad breath
• Reflux with a fishy taste
• Heartburn
• Nausea
• Diarrhea
• Rash

Fish oil may influence hormone levels, particularly those related to inflammation and stress, but more research is needed to get a comprehensive picture of that, says Dr. Scott.

Does fish oil interfere with medications?

Fish oil can interact with certain medications and supplements, including:

• Anticoagulants (blood thinners) like aspirin and warfarin
• Herbal supplements like garlic, ginger, ginkgo biloba, and others

Other possible interactions include blood-pressure-reducing medications, vitamin E, contraceptives, and the weight-loss medication Orlistat.

Certain individuals should avoid fish oil or consult their healthcare provider first, including:

• Those with allergies to fish or shellfish
• Individuals taking anticoagulant medications
• People with certain medical conditions, such as liver disease
• Those preparing for surgery should avoid fish oil because it can interfere with blood clotting

Individuals following a plant-based diet can try supplementing with flaxseed oil, a rich source of omega-3s like alpha-linolenic acid (ALA).

Bottom line

Fish oil is safe for women and offers numerous health benefits, from supporting heart health to improving mental well-being. The recommended dosage varies, but many experts suggest a daily intake of 250-500 mg of combined EPA and DHA for general health. “Usually, the impacts of fish oil on mood and joint health are seen or felt within two to four weeks of consistent use,” says Dr. Scott, adding that long-term effects like improved cardiovascular health may take several months to manifest.

While fish oil is a nutritional powerhouse with many health perks, it’s vital to consult a healthcare provider for personalized medical advice before adding it to your daily wellness routine.