Omega-3 for women: which one, if any?
Most women don’t need one. Want one? Pick fish or algae oil with about 450mg EPA and DHA a day. But one oil needs care if you’re pregnant, trying for a baby or past menopause.
On this page
What is the best omega-3 supplement for women?
No brand is best, and most women don’t need one. The BHF says you don’t need a supplement unless your doctor prescribes one. It says research suggests the benefits come from food.
A big trial backs that up. In VITAL, 25,871 people, including women aged 55 and over, took 1g a day or a dummy pill for about 5 years.
The capsules didn’t lower serious heart and stroke events or cancer.
Still want one? The BHF and BDA say pick one with about 450mg of EPA and DHA a day. These are the two omega-3s in oily fish.
| Oil | Has EPA and DHA? | What to check |
|---|---|---|
| Fish oil | Yes | The EPA and DHA in a daily dose, not the big fish oil number. |
| Algae oil | Yes | Suits vegans. Amounts vary, so check the label. |
| Fish liver oil, such as cod liver oil | Yes | High in vitamin A. Avoid if pregnant or trying, unless your GP advises it. After menopause, watch your vitamin A total. |
Already have a pack? Turn it over and find the EPA and DHA line.
Is cod liver oil safe for women?
That oil is cod liver oil, a fish liver oil. It’s high in vitamin A.
Pregnant or trying for a baby? The NHS says avoid fish liver oil unless your GP advises otherwise. Too much vitamin A can harm an unborn baby.
Past menopause? The NHS says avoid more than 1.5mg of vitamin A a day from food and supplements.
Think of 1.5mg as a glass filled from two taps: food and supplements. The total is what counts. Some research suggests that more than this, on average over many years, may make bones more likely to break when you’re older.
- Below 0.6 mgUp to what women aged 19 to 64 need.
- 0.6 up to 1.5 mgWithin the NHS limit.
- Above 1.5 mgOver 1.5mg. NHS: avoid after menopause.
Sources: NHS: vitamin A; NHS: fish
Check your labels for vitamin A or retinol. Many multivitamins contain it. If you eat liver every week, the NHS says don’t take supplements with vitamin A.
More in cod liver oil vs fish oil.
Does omega-3 help menopause symptoms?
Probably not for hot flushes, going by the biggest trials so far. US researchers pooled 3 trials of 899 women with frequent hot flushes or night sweats. One of them tested 1.8g of omega-3 a day against a dummy pill.
Over 8 to 12 weeks, omega-3 made no difference to how often they came or how much they bothered women.
One smaller trial did find fewer hot flushes after 8 weeks. Its 91 women, aged 40 to 55, were also feeling very stressed or low. Its authors said the result needs confirming.
A 2023 review of 9 trials found not enough evidence that omega-3 helps hot flushes, sleep or low mood after menopause.
What the NHS suggests for hot flushes and night sweats
- Wear lightweight clothing.
- Keep your bedroom cool at night.
- Take a cool shower, use a fan or have a cold drink.
- Cut triggers such as spicy food, caffeine, hot drinks, smoking and alcohol.
- Exercise regularly and keep to a healthy weight.
- Try CBT, a talking therapy that can help with hot flushes.
Source: NHS: things you can do
Thinking of herbal supplements? The NHS says talk to a doctor first. See menopause supplements and hot flushes in menopause.
How much oily fish should women eat?
The NHS says have at least 2 portions of fish a week, including 1 of oily fish. A portion is around 140g.
Oily fish include salmon, mackerel, trout, sardines and anchovies. Fresh and canned tuna don’t count.
| Who | Fish a week | Why |
|---|---|---|
| Before menopause, including trying, pregnant or breastfeeding | At least 1 and no more than 2 portions of oily fish | Pollutants can build up and may affect a future baby. |
| Past menopause | Up to 4 portions of fish, says the BDA | The 2-portion oily fish limit is about a future baby. |
| Pregnant or trying for a baby | No shark, swordfish or marlin | They can contain more mercury. |
The BHF says the recommended fish gives you roughly the same as 450mg a day.
Easy wins: tinned sardines on toast, or baked salmon with a jacket potato. More in omega-3 foods, or vegan omega-3 if you don’t eat fish.
How much omega-3 should a woman take a day?
About 450mg of EPA and DHA, the same as any adult. The BHF says there’s no UK government amount.
The big number on the front is often fish oil, not omega-3. Which? found four 1000mg capsules that each held 250mg of EPA and DHA.
Think of the fish oil number as a whole orange, and EPA and DHA as the juice. You’re buying it for the juice, so check how much is in it.
Before you buy an omega-3
- Find EPA and DHA on the label and add them up.
- Check the daily dose. Which? found it’s often 2 or 3 capsules.
- Aim for about 450mg of EPA and DHA a day.
- Pick fish oil or algae oil, not fish liver oil.
- Keep vitamin A from food and supplements to 1.5mg a day or less.
- On medicines that affect blood clotting? Ask your doctor first.
Never stop or change a prescribed medicine without your prescriber.
More on doses in how much omega-3 a day. Pregnant? See omega-3 in pregnancy.
When to speak to a GP
Book an appointment if:
- You take medicines that affect blood clotting and want to start fish oil. The BHF says talk to your doctor first.
- You have a fast heartbeat (palpitations), or palpitations that keep happening or are getting worse.
- You still have periods but you’re bleeding more, not less, than before.
- You haven’t had a period for 12 months or more, and you have any vaginal bleeding.
- You think you have menopause symptoms and want to know your options.
Call 999 if you have a fast or irregular heartbeat with chest pain, shortness of breath, sweating, or feeling or being sick.
Call too if it comes with fainting, feeling dizzy, falling over or a severe headache. Or with weakness or numbness on one side of your face or body.
The same goes for blurred vision or loss of sight, or confusion or difficulty speaking.