Omega-3s Are Not a Wellness Trend

Omega-3s are not some well-marketed wellness trend. They are a foundational nutrient for your brain, hormones, mood, and inflammation.

If you are dealing with brain fog, low mood, hormonal symptoms, inflammatory pain, or just not feeling like yourself, omega-3s are one of the first things I address clinically. Not because they are fashionable, but because they are essential. Your body cannot make them in large amounts, and when supply is low, multiple systems feel the impact.

So let walk through what omega-3s actually are, why they matter so much for women, and why stages like perimenopause are a red-flag window for paying attention.

 

What are omega-3s and why are they essential?

Omega-3s are essential fatty acids, meaning we must get them from food or supplementation. The two forms that matter most for health are EPA and DHA, which are found primarily in oily fish and algae.

EPA and DHA are not interchangeable. EPA plays a key role in regulating inflammation and supporting mood. DHA is a structural fat that is built into brain cells and nerve cell membranes. It supports how your brain communicates, adapts, and stays resilient over time.

This is why omega-3s affect so many seemingly unrelated symptoms. They sit at the intersection of brain function, immune regulation, and hormonal signalling.

 

Omega-3s as a brain nutrient and inflammation support

One of the most important shifts I have made in my own thinking over the years is to stop seeing omega-3s as a nice add-on and start seeing them as a core brain nutrient.

Research published in Frontiers in Aging Neuroscience shows that DHA is a major structural component of the brain. When intake is chronically low, brain function does not suddenly collapse. It changes gradually over time. This helps explain why brain fog, low mood, poor focus, and reduced resilience often creep in slowly rather than appearing overnight.

Omega-3s also help regulate inflammation rather than suppress it. EPA helps turn down inflammatory signalling, while DHA supports tissue stability and recovery. A large review in Biochimica et Biophysica Acta explains how omega-3s influence cytokines and inflammatory pathways without shutting down immune function.

This is why omega-3s are one of the first things I use when someone presents with chronic inflammatory symptoms in my online private clinic.

 

Women, hormones and changing omega-3 needs

The world is slowly catching up with the fact that (surprise!) women are not small men when it comes to nutrition. Hormones change how nutrients are used, stored, and prioritised.

Research published in the American Journal of Clinical Nutrition shows that DHA requirements increase during reproductive stages such as puberty, pregnancy, and breastfeeding. Oestrogen influences how DHA is made and transported in the body, and when intake does not keep pace, depletion is predictable.

What I see clinically is that many women never fully replete their DHA stores after pregnancy, miscarriage, or years of hormonal fluctuation. This can have long-term effects on mood, cognition, and resilience. I also use omega-3 a lot in cases of endometriosis and other female chronic conditions.

 

Mood, mental health and resilience

Omega-3s are not antidepressants, but the research supporting their role in mood is strong.

A large meta-analysis published in Molecular Psychiatry found that omega-3 supplementation led meaningful improvements in depressive symptoms, particularly when EPA-dominant formulations were used. Importantly, omega-3s worked best as an adjunct, not a replacement, for other forms of support.

This aligns closely with what I see in practice. Improving omega-3 status often helps stabilise mood and improve emotional resilience, especially in people with high inflammatory load. And is perfect to use along side medication or other mental health strategies. 

 

Why intake does not always equal status

One of the biggest misconceptions around omega-3s is that eating fish automatically means you are well supplied.

Absorption and utilisation are affected by digestion, stress, genetics, hormones, and life stage. Two people can eat the same diet and have very different omega-3 levels. This is why blood-based omega-3 status is often more informative than dietary intake alone.

In clinic, I regularly test my private clients omega-3 levels and even people who eat fish several times a week and are still low. In fact, the majority of my clients have suboptimal omega-3 test results.

 

Perimenopause, brain health and omega-3s

Perimenopause is not just about your ovaries. It is a neurological transition.

Research published in Endocrine Reviews describes how falling oestrogen affects brain energy metabolism, inflammation, and vulnerability long before cognitive symptoms appear. This helps explain why brain fog, anxiety, and low resilience are so common during this stage.

Omega-3s are particularly important here because they support both brain structure and inflammatory balance at a time when the brain is adapting to major hormonal change.

 

Food sources and supplementation

The best food sources of EPA and DHA are oily fish. Think salmon, sardines, mackerel, anchovies, and herring. Tinned fish is a budget-friendly option I use often (I love tinned sardines mashed with ketchup on sourdough toast. A weekly lunch staple in this house.)

Plant sources such as chia seeds and walnuts provide omega-3s in a different form, which the body converts less efficiently, but they are still supportive so eat then too – but don’t skimp on fish!

Many women benefit from supplementation alongside food, especially when dealing with chronic symptoms, hormonal transitions, or poor digestion. Vegan algae-based options are available for those who do not tolerate fish or are ethically against it.

 

Final thoughts

Omega-3s are one of the most reliable foundations for supporting brain health, hormones, mood, and inflammation. They are not exciting or trendy, but they are deeply effective.

If there is one thing I want you to take away, it is this: eat more oily fish, support your digestion, and take omega-3s seriously as a core nutrient, not an optional extra.

Want some personalised help? Ready to run private functional labs so you can understand your gut, hormones and body and feel better faster? Find out more about working with me in my private clinic here.

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References

Dyall SC. Long-chain omega-3 fatty acids and the brain. Frontiers in Aging Neuroscience. 2015. https://www.frontiersin.org/articles/10.3389/fnagi.2015.00052

Calder PC. Marine omega-3 fatty acids and inflammatory processes. Biochimica et Biophysica Acta. 2015. https://pubmed.ncbi.nlm.nih.gov/25644326/

Innis SM. Dietary omega-3 fatty acids and the developing brain. American Journal of Clinical Nutrition. 2007. https://academic.oup.com/ajcn/article/85/3/714/4633005

Grosso G et al. Role of omega-3 fatty acids in depressive disorders. Molecular Psychiatry. 2014. https://pubmed.ncbi.nlm.nih.gov/24270202/

Brinton RD et al. Perimenopause as a neurological transition state. Endocrine Reviews. 2015. https://academic.oup.com/edrv/article/36/3/323/2354704