Omega-3: supporting hormones, mood and inflammation
Omega-3 fatty acids (EPA and DHA) play a major role in supporting your nervous system, hormones, skin health and inflammation response.
They’re considered essential, meaning your body can’t make them and you need to get them through food or supplementation.
A lot of women don’t get enough Omega-3 day-to-day, especially if oily fish isn’t a regular part of meals. Low intake can show up as fatigue, dry skin, inflammation, hormonal symptoms or low mood.
What Omega-3 supports:
Hormone balance
Helps regulate inflammatory pathways linked to PMS, period pain and bloating.Mood and nervous system
Supports neurotransmitters associated with emotional regulation and stress resilience.Cognitive function
EPA and DHA are structural components of brain cells.Joint and muscle recovery
Can reduce stiffness or inflammation when training or under stress.
How to get Omega-3 through food:
Aim to include at least one source daily where possible.
Better absorbed from animal-based EPA/DHA than plant-based ALA.
Rich sources:
Salmon, sardines, herring, mackerel, trout, salmon roe
Tinned salmon or sardines (great quick option)
Oysters and mussels
Omega-3 enriched eggs
Anchovies (easy to blend into sauces)
Plant-based ALA sources:
Chia seeds
Flaxseed / flax meal
Walnuts
Hemp seeds
Plant sources are still beneficial, just note the conversion from ALA → EPA/DHA is low, so if you don’t eat fish, supplementation may be more important.
Supplement forms (and what to look for):
If you choose to supplement, look for:
EPA + DHA listed clearly on the label (not just “fish oil” total mg)
A product that specifies purity and heavy-metal testing
A triglyceride or re-esterified triglyceride form where possible (better absorbed)
Soft rules to keep it simple:
If mood and stress are the main focus → aim for a higher EPA ratio
If cognitive support is the focus → look for more DHA
Avoid “bargain” fish oils, these are often low in effective EPA/DHA amounts and oxidize faster.
My top pick: Nordic Naturals Ultimate Omega
Signs Omega-3 might be worth considering:
Regular bloating or inflammatory discomfort
Low mood or irritability
Dry skin or brittle nails
Feeling “puffy” or slow to recover from training
Limited fish intake (less than 2–3 serves per week)
These don’t confirm deficiency, they just highlight where extra support could help.
The takeaway:
Omega-3 is not a “fat loss supplement.”
It’s a foundation nutrient that helps your body manage stress, hormones, energy production and recovery more effectively.
Just like magnesium: food first, then supplement with purpose.
👉 Start with a Build My Diet assessment
We’ll look at where your current intake sits, identify any nutrient gaps, and work out whether adding Omega-3 (through food or supplementation) would make a meaningful difference for your mood, energy and recovery.
Want to know how supplements fit into your goals?
If you’re unsure how to integrate things like magnesium into your nutrition or whether it’s right for your goals, my FLEX Method Coaching is designed to help you find your balance, without confusion or restriction.
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