What Are The Fish Oil Benefits for Women?

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    There are countless benefits of fish oil for women, ranging from improving mental health, easing menstrual pain, supporting skin and hair, and so much more.

    Fish oil offers a range of health benefits, particularly for the heart. But did you know that fish oil can also offer additional benefits specific to women? Recent research suggests that women may be able to take advantage of certain fish oil benefits in order to maintain optimal health.

    Even if you don’t like the taste of fish, there are fish oil supplements available that can provide you with all the perks without the taste. In this article, we’ll explore the unique ways in which fish oil can help support female health and wellness throughout all stages of life.

    Improves Skin

    Fish oil is a great source of omega-3 fatty acids, which have been shown to be beneficial for skin health. Omega-3s are essential nutrients that are not produced naturally by the body and must be obtained through diet or supplements. Studies show that taking fish oil can help moisturize the skin and reduce the appearance of fine lines and wrinkles.

    In addition, studies have found that omega-3s from fish oil can help strengthen the skin barrier and protect against environmental damage, like UV radiation and air pollutants. Furthermore, these fatty acids may also help maintain healthy skin by keeping pores healthy and managing sebum production. Preliminary studies suggest that fish oil may play a role in maintaining healthy hormone levels that can contribute to sebum production; however, more research is needed.

    Another supplement that has strong evidence to support skin health is collagen. Collagen is necessary for supporting the hydration and elasticity of our skin. Collagen makes up 70% of the dermis (the middle layer of our skin)! As we age, our collagen levels naturally decline, which leads to sagging skin and the appearance of wrinkles. Since decreased collagen is a key component in the aging process, collagen supplements can result in slowing down signs of aging by supporting your collagen levels.

    Finally, when taken regularly over time, fish oil and collagen can contribute to overall healthier skin.

    Maintains Healthy Blood Pressure

    As an excellent source of omega-3 fatty acids, fish oil has been linked to promoting heart health.

    The supplement version of fish oil can help maintain healthy blood pressure in those who already are in the normal range. If you have blood pressure issues, consult with your healthcare practitioner while determining whether a collagen supplement is right for you.

    Helps With Hair Growth

    The essential fatty acids in fish oil, such as omega-3 and omega-6, are key components of the natural oils in our skin. These fatty acids are easily absorbed by the body for improved cell function in both the skin and scalp. Promising research has found that fish oil supplements may assist in the prevention of hair loss. Hair loss is typically associated with genetic factors, dietary intake, hormones, and stress. While there is no magic formula for hair growth, certain nutrients, such as fish oil, have been shown to support healthy hair. This animal study found that fish oil extracted from mackerel increased the length of hair fibers and enabled hair growth.

    Another supplement frequently linked with full, healthy hair is keratin. Keratin is the main component of our hair. Several studies have shown that taking keratin regularly can support hair growth.* In one study, participants who took keratin supplements reported fuller, shinier hair and a significant decrease in hair fallout after 90 days.

    When looking for ways to promote hair growth, more research is needed for fish oil, but keratin should be a consideration.

    Can Help Ease Menstrual Pain

    If you suffer from menstrual pain, you are not alone. It is said that around 80% of women experience menstrual pain at some stage in their lifetime. Fortunately, studies have found that omega-3’s in fish oil can help improve the quality of life for those with PMS-related symptoms.

    Another study has reported that a combination of vitamin B6, vitamin E, omega-3, and calcium is an effective way to manage PMS symptoms. Please note that you should always consult your doctor if your menstrual cramps are severe and paired with any unusual symptoms.

    Supports Heart Health

    Fish oil has long been praised for its effect on heart health. The essential fatty acids found in fish oil are known to maintain healthy triglycerides already within normal range in the bloodstream and promote other studied heart health markers. Because of these benefits, The American Heart Association recommends at least 2 servings of fish per week to maintain a healthy heart. Some good dietary sources of omega-3s include mackerel, salmon, sardines, halibut, and tuna.

    Helps With Mood

    Fish oil has been used to support brain health and help manage mood for centuries. Today, people are discovering the power of fish oil—in particular its most active ingredient, Docosahexaenoic acid (DHA)—to help stabilize their mood.

    DHA is an omega-3 fatty acid found in many types of seafood. It is essential for proper brain development and has also been shown to play a role in supporting positive moods. Fish oil supplements that contain DHA can be especially beneficial for those who don't eat enough fish or seafood in their diet.

    Studies have found that dietary DHA is associated with improved cognitive functioning, enhanced overall mental well-being, increased energy levels, and better sleep quality. Another study showed that reduced levels of DHA were associated with cognitive decline during aging. For anyone looking to improve their mood or find balance in life, adding fish oil supplements to your daily routine may be the missing link you need.

    Does Fish Oil Help During Pregnancy?

    Fish oil is vital during pregnancy because the demand for omega-3 increases in pregnant women. Since omega-3s are not made by the body, they must be derived from food or supplements. As mentioned previously, one of the active ingredients in fish oils is DHA. This powerful ingredient is a major fat component in the human brain and eyes, making it important for fetal development of the brain and eyes from the third trimester to 18 months.

    Because of the risks associated with mercury poisoning, the majority of pregnant women most likely do not meet the recommended daily amounts of DHA.. This is why obtaining a high-quality fish oil supplement is especially important for women during pregnancy.

    The Bottom Line

    Fish oil is a powerful supplement that can offer many health benefits to women. From improving skin, hair health, and maintaining blood pressure already within normal range, to managing menstrual pain and promoting healthy fetal development during pregnancy, fish oil is especially beneficial for women. Fish oil has also been found to help support moods, which can be a major benefit during times of hormonal changes, such as pregnancy or menopause.

    Not only does fish oil help with physical health, but it has also been linked to mental wellness. Women who take fish oil supplements on a regular basis have reported better mental clarity and energy than before they started taking them. This is due to the fact that the omega-3 fatty acids that are found in fish oil (DHA & EPA) play a major role in cognition and mood. If you don’t enjoy the taste of fish, not to worry – there are plenty of powerful, high-quality fish oil supplements available for you.

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    Dr. Carla Montrond Correia ND, CNS
    Medical Content Manager
    Dr. Montrond-Correia is a licensed naturopathic physician and a certified nutrition specialist (CNS). She holds degrees from University of Bridgeport, Georgetown University, and University of Saint Joseph, and supplemented her education with internships in the health and wellness space. She's focused on research, herbal medicine, nutrigenomics, and integrative and functional medicine. She makes time for exercise, artistic activities, and enjoying delicious food.
    Jordana Tobelem, RD
    Freelance Contributor
    Jordana Tobelem is a Registered Dietitian who enjoys helping others become the best versions of themselves through proper nutrition education. Jordana is passionate about promoting lifestyle changes through nutrition, physical activity, and behavior to create a superior quality of life. She uses her experience in the clinical field of dietetics to provide consulting services to an array of healthcare brands and companies. Jordana loves finding the most current research in nutrition to create meaningful content to share with her clients. Jordana has been a member of the Academy of Nutrition and Dietetics since 2018 and also holds certifications in both Personal Training and Health Coaching.