Omega-3 fatty acids might be the most talked about nutrient when discussing nutrition for all things women’s health and for good reason.
Due to their potent anti-inflammatory properties they play an important role in:
Hormone health - including fertility & reproductive conditions
Heart health - via lowering cholesterol
Brain health - evidence of improved mental health & lower rates of depression
There are three main types of omega-3 fatty acids:
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - these are found in oily fish such as salmon, mackerel and anchovies.
Alpha-linolenic acid (ALA) - found in plant based sources such as chia seeds, walnuts, flaxseeds and flaxseed oil.
While marine sources can be used by the body, plant based sources need to be converted to the EPA/DHA form in order to be used and unfortunately this conversion rate is very inefficient (~1-20%).
So, how much omega-3 fatty acids do we need?
2-3 serves of oily fish per week OR 1 tablespoon of chia of flaxseeds per day however, due to the conversion rate of plant based sources, it is unclear if ALA alone can provide the required levels of omega-3 fatty acids to benefit from the anti-inflammatory and health promoting properties.
Supplementation:
We love to aim for a food first approach however, if you don’t eat oily fish regularly it may be worth speaking to a Dietitian about the potential use of supplementation.
Note: The supplement industry is not regulated and supplementation needs to be done with care. Before buying or using a dietary supplement, ensure you read the product label and talk with a Dietitian or other health care professional about any medications you are taking and your overall health. They can help you decide which supplements are right for you.
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