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Omega-3 for Women

Eskimo-3 — Wed, 01 Nov 2023 15:07:35 +0000

Omega-3 Benefits for Women

Why do women need Omega-3? Essential Omega-3 fats EPA and DHA boost womens health throughout every life stage.

Omega-3 for Women’s Health

Why do women need Omega-3? Omega-3 fats EPA and DHA are essential for women’s health. The benefits of Omega-3 for women include supporting healthy bodily functions, pregnancy, menstrual pain, exercise and recovery, bones, skin, hair, nails, vision, mood, and the brain. Discover 13 Omega-3 benefits for women, and how much Omega-3 women should take.

What does Omega-3 do for the Female Body?

So, what does Omega-3 do for the female body? Omega-3 provides essential nutrition in the form of essential fats, EPA and DHA, in the diet. These are required by the body for good health at every stage of life for females. Omega-3 supports the brain, mood, heart, vision, bones, menstrual pain, skin, hair, nails, physical and mental performance in women. EPA and DHA are also needed by mother and baby when pregnant and breastfeeding.

Health Benefits of Omega-3 for Women

What are the benefits of Omega-3 for a woman? The benefits of Omega-3 for a woman include:

1. Healthy Nutrition for Every Stage of Life

Fat is an important part of a healthy diet for women. Essential fats such as Omega-3 EPA and DHA are required to promote women’s health throughout every life stage. Theses stages include infancy, childhood, teens, young adulthood, pregnancy, adulthood, and the senior years.

Women’s bodies need essential fatty acids throughout life to perform many functions including everyday tasks. Omega-3 fats are part of the family of polyunsaturated fats, which are healthy fats. Studies about the health benefits of omega-3 fats generally refer to EPA and DHA, which are the essential fatty acids that the human body needs.

2. Essential Fatty Acids for Good Health

The really important fatty acids are the “essential fatty acids”. They are considered “essential”, as the body cannot make them. Therefore, these essential fatty acids must be obtained daily through diet or dietary supplementation.

Omega-3 fatty acids provide nutrients that are the building blocks of every living cell in the human body. They are absolutely necessary for normal health and development. Without them, the cells in the body cannot function, renew, or maintain themselves properly. Omega-3s support brain, eye, and heart health throughout a woman’s life.

3. Essential Nutrition for Pregnancy and Breastfeeding for Mother and Baby

Women who are pregnant, or are breastfeeding, require Docosahexaenoic acid (DHA). This is found in Omega-3. DHA provides essential nutrition for both mothers and babies.

A Canadian study states that pregnant and lactating women are not getting enough omega-3 fatty acids. This University of Alberta research led by Catherine Field found that 73% of pregnant women are not consuming enough Omega-3. Therefore, an Omega-3 supplement should be taken by most women before, during, and after pregnancy. According to the study, taking daily supplements significantly improved the likelihood that pregnant women would consume the recommended dosage of DHA.

The European Food Safety Authority (EFSA) advises that pregnant and breastfeeding women consume either through food or supplementation a minimum of 200mg Omega-3 DHA in addition to the 250mg omega-3 EPA and DHA recommended for adults.
Research was conducted in the USA and Australia to predict the effect of maternal DHA supplements to reduce early preterm birth. The results from the DHA to Optimize Mother Infant Outcome (DOMInO) and Kansas DHA Outcomes Study (KUDOS) trials were positive. They indicate that DHA reduces the risk of early preterm births, where a baby is delivering before 34 weeks of pregnancy.

Check out our article to discover the symptoms of Omega-3 deficiency during pregnancy.

4. Improves Heart Health

Heart disease is one of the leading causes of death for women in Ireland and across the world. The Irish Heart Foundation states that 25% of women in Ireland die from heart disease and stroke. However, 80% of premature heart disease and stroke can be preventented through a healthy lifestyle.

Omega-3 provides significant health benefits for the heart. EPA and DHA contribute to the normal function of the heart. They also contribute to the maintenance of normal blood pressure. DHA and EPA also contribute to the maintenance of normal triglyceride levels.

5. Hydrated and Clearer Skin

Omega-3 has wonderful benefits for skin. Omega-3 supports a healthy inflammatory response in the skin. This has a positive effect on women’s complexion resulting in clearer skin.

Omega-3 helps to hydrate skin for health glowing skin. Fatty acids can act as natural moisturizers that revitalises dry skin from the inside out.

6. Nourishes Hair Follicles for Shiny Healthy Hair

Shiny silky hair is typically what most women strive for. Most women are not sure how to achieve these beautiful locks. For healthy shiny hair, you need proper nutrition. Omega-3 fatty acids nourish your hair follicles for stronger, shinier hair that grows faster and thicker.

Omega-3 can also help with hair thickness. A 2015 study into female pattern hair loss found that taking omega-3 and omega-6 supplements resulted in thicker hair in women.

A 2018 study on animals by Department of Medicine, School of Medicine, Jeju National University in South Korea found that Omega-3 fish oil from mackerel stimulated hair growth.

7. Strong Healthy Nails

Soft brittle nails are a warning sign of potential omega-3 deficiency in the body. Nourish your nails with Omega-3. It provides key nutrients for healthy nails. Sufficient intake can help your nails become stronger and less brittle.

8. Exercise Performance and Recovery

Omega-3 is vital for exercise performance, and recovery after exercising. It plays an important role in thinning the blood and reducing inflammation throughout the body. This includes in the blood vessels, the joints, muscles and elsewhere. After exercising, Omega-3 helps support muscle recovery due its anti-inflammatory effects. By reducing inflammation, you can shorten your recovery time by reducing soreness and stiffness after a workout.

A Saint Louis University study into the “Effects of Short-Term Docosahexaenoic Acid Supplementation on Markers of Inflammation after Eccentric Strength Exercise in Women” found women taking a DHA supplement had 23% less muscle soreness after exercise.

9. Improves Female Brain Health and Mental Performance

Omega-3s play a pivotal role in mental performance. They support better concentration and focus.

For brain power, you need to fuel your brain with proper nutrition. Omega-3 is really beneficial for brain health. The importance of these fatty acids become most obvious when they are lacking. People who do not get enough omega-3 in their diet can become demotivated, disinterested, forgetful and may experience low mood. Also, serious deficiency can lead to an increased risk of developing conditions such as ADD, dyslexia, depression and Alzheimer’s.

To increase brain power and concentration, Eskimo Brain 369 can help improve your focus in no time.

10. Improves Mood and Reduces Risk of Depression in Women

Brain health impacts mood and the risk of depression.

Your mood is how you are feeling at a point in time. Depression is a medical illness that is a mood disorder. It negatively impacts how you feel, think and act.

According to Mayo Clinic, women are almost twice as likely as men to be diagnosed with depression.

DHA and EPA contribute to serotonin helping to balance your mood. Serotonin is a monoamine neurotransmitter. It is a chemical that carries messages from the nerve cells in your brain to the rest of your body. In the brain, serotonin helps regulate your mood.

According to Healthline, DHA and EPA also have anti-inflammatory effects on our nerve cells. These anti-inflammatory effects may also reduce the risk of depression risk.

Consuming insufficient amounts of Omega-3 can result in low mood. There is considerable medical evidence that suggests that the likelihood of depression increases with Omega-3 deficiency.

According to a Harvard Health article discussing the benefits of Omega-3 fatty acids for mood disorders, a meta-analyses that combines the results of multiple studies suggest Omega-3s are likely effective in improving depression.

The University of Illinois College of Medicine conducted a review analysing and evaluating the results of clinical trials for fish oil being used in the treatment of depression. The findings of the research suggest that supplementation with fish oil is beneficial in the management and treatment of depression.

11. Reduces Menstrual Pain

Period pain is very common. Cramping pain and discomfort are experienced by most women before or during menstruation at some stage during their life.

Omega-3 can help ease menstrual pain.

A number of studies indicate that women who consume omega-3 tend experience milder menstrual pain and discomfort. A Semnan University of Medical Sciences study to examine whether dietary supplementation with omega-3 fatty acids relieved symptoms of primary dysmenorrhea (cramping pain before or during a period), found that supplementation with omega-3 fatty acids reduced the symptom intensity.

12. Improves Eye Health

Women are more likely to suffer from vision impairment than men. According to the IAPB (International Agency for the Prevention of Blindness), 55% of people with vision loss are women and girls.

Omega-3 DHA contributes to good eye health to help maintain vision. A daily intake of 250mg Omega-3 DHA helps maintain normal vision.

13. Supports Bone Health and Helps Prevent Osteoporosis

DHA in omega 3 fatty acids is one of the most important nutrients needed to help support stronger bones.

Osteoporosis is a bone disease that reduces bone strength. It causes bones to become weaker and more fragile leading to an increased risk of bone fractures. Osteoporosis is most common in older people.

Women have a higher risk of developing osteoporosis than men. Fish oils provide nutrients to help prevent osteoporosis.

How Much Omega-3 Should Women Take?

Studies show that you need 250mg DHA daily to support brain, vision and good health. Eating oily fish twice a week provides a healthy dose of omega-3 EPA and DHA. Otherwise, you can choose a high quality fish oil supplement such as Eskimo-3.

For women who are pregnant or breastfeeding, The European Food Safety Authority (EFSA) advises women consume a supplement with a minimum of 200mg Omega-3 DHA in addition to the 250mg omega-3 EPA and DHA recommended for adults.

Best Sources of Omega-3 for Women

The best source of omega-3 is oily fish. Examples of oily fish high in omega-3 include sardines, salmon, anchovies, fresh tuna and mackerel. Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA.

However, 89% of Irish people do not consume a sufficient quantity of oily fish in their diet. Often, there is a need to supplement with a good quality omega-3 product.

Omega 3 Supplements for Women

What is the best omega 3 supplement for women? Eskimo-3 have an award-winning range of omega-3 supplements for women.

These include:

Eskimo-3 with Vitamin E supplement. Available in liquid or capsule, it contains Omega-3 fatty acids EPA and DHA to support heart health, brain function, and is beneficial for helping pregnant and breastfeeding women get their recommended daily Omega-3 dose.
Eskimo Brain 369 is recommended for adults and teens who do not incorporate enough healthy fats into their diet. The supplement supports brain function, vision and cognitive health.
Eskimo-3 Extra Omega-3 and Vitamin D3 Capsules are recommended for busy adults and teens such as sports enthusiasts, parents or working professionals. The supplement supports healthy bones, joints, heart, and the immune system.

Customer Testimonial of Omega-3 Supplement for Women

“I have used Eskimo-3 fish oils over the past year and have found them unbelievably beneficial. My mum introduced them to me for exams. While at first I was reluctant, I was extremely grateful and tried them. Within 1 to 2 days, I felt sharper and more focused. After a few weeks, my skin was smooth and clear, which I also attribute to the product. It is a natural, affordable and an amazing product, which I have recommended to friends.”

Claire Breen, Dublin

Questions Omega-3 Benefits for Women

What does omega-3 do for the female body?
Omega-3 fats EPA and DHA are essential for women’s health. Essential Omega-3 fats EPA and DHA boost women’s health throughout every life stage. Omega-3 supports the brain, mood, heart, vision, bones, menstrual pain, skin, hair, nails, physical and mental performance in women. EPA and DHA are also needed by mother and baby when pregnant and breastfeeding.
How much omega-3 should women take?
Women need 250mg DHA daily to support brain, vision and good health.

Eating oily fish twice a week or a high quality fish oil supplement such as Eskimo-3 should provide a healthy dose of omega-3 EPA and DHA.

For women who are pregnant or breastfeeding, The European Food Safety Authority (EFSA) advises women consume a supplement with a minimum of 200mg Omega-3 DHA in addition to the 250mg omega-3 EPA and DHA recommended for adults.
Should Women Take Omega-3 Daily?
Yes, women should take omega-3 daily. Omega 3 fatty acids EPA and DHA are healthy fats. They are essential fats for women’s health during every stage of their life from infancy through to old age. These essential fats cannot be produced by the body. Therefore, these essential fatty acids must be obtained daily through diet or dietary supplement.

Health and Wellness Tips for Women

Eskimo-3 — Tue, 07 Mar 2023 17:22:17 +0000

Health and Wellness Tips for Women

Top 10 health and wellness tips for women.

Women’s Health and Wellness

Discover our top tips for better health and wellbeing for females.

Women’s Health and Wellbeing

Eating well, exercising, de-stressing, sleeping, having fun and a positive frame of mind are all important elements for women’s health and wellbeing.

Top 10 Health & Wellness Tips for Women

Top tips for good health and well-being for women.

1. Eat Well for Better Mental Health

Eating a healthy diet is so important for health and wellbeing. Many people find their eating habits become more erratic under stress. During stressful times, some people rely on quick fixes such as caffeine, chocolate, alcohol and cigarettes to get through the day. Choose to eat regular fresh, nutritious meals and snacks will support a balanced stress response, and maximise energy levels too.

Eating well starts with a nutritious breakfast. Choose slow release energy foods such as porridge oats. Mix this with fresh fruit and a brain-boosting mix of nuts and seeds for maximum energy and brainpower.

A study found that a Mediterranean-style diet is good for your health. This diet is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. The study showed that when a Mediterranean-style diet is supplemented with fish oil, it led to a reduction in depression among participants.

2. Boost Nutrient Intake

Boost your nutrient intake. Women have different nutritional requirements than men. Also, sometimes you may need to take supplements to ensure that your body is receiving an adequate supply.

Important nutrients for women include:

B complex with B6, B12, and folic acid and for energy, mood, sleep, and PMS, such as Terranova B-Complex.
Vitamin D for healthy bones, teeth, muscles, immunity. Many of the Eskimo-3 products contain vitamin D, with Eskimo-3 Extra containing 20ug vitamin D in each capsule.
Omega-3, 6, and 9 is important for women for brain function, hormone regulation and mood such as Eskimo Brain 369
Iron to replenish stores after menstruation, energy and anaemia, such as Terranova Easy Iron Complex.
Folic Acid ,especially if trying to conceive and during pregnancy.
Magnesium to relax muscles, especially if you suffer with cramps during your menstrual cycle, sleep, and after exercise. A supplement such as Mag365 contains magnesium.
Probiotics to replenish friendly bacteria and keep your gut healthy.

In the video below Sinead Bradbury Nutrition discusses supplements to take and speaks about the various products in the Eskimo-3 range.

3. Plan and Accept Help

With many women working from home, it has become increasingly difficult to separate personal life from work life. For this reason, a schedule may be useful. There is no need to check work emails late at night. You should aim to schedule your work day within the normal hours of business. Well, unless of course, you need the flexibility due to your personal childcare needs.

On Sunday evening, sit down and consider the coming week to schedule important tasks, meetings, deadlines, family appointments, exercise. This will help lay out your schedule for the week ahead based on importance. At the end of each day, write down your to-do list for the following day. This way you can get straight down to business and not waste any time.

If you live in a family setting, remember you are not the only one that can do chores. By assigning chores to others, you can free up time and headspace to focus on other things. The bonus is that children and teens are learning life skills, which will stand to them for ever more.

4. Self-Care

Women are very good at putting others’ needs ahead of their own. However, we all know that taking care of ourselves can go a long way in our caring for others. Try to incorporate 15 to 20 minutes of self-care daily. This can be simple and inexpensive. Draw a warm Epsom bath, read a book, meditate, create an at home spa experience, go for a walk, or take a nap.

Looking to change your life? Check out the new book Naked: Ten Truths To Change Your Life by Caroline Foran.

5. Exercise

Exercise has been shown to improve cardiovascular health, and improve your energy levels. It may also help to relieve any stress or low mood that you might be feeling. With life increasingly busy, it is important to prioritise exercise by scheduling your workouts for the week ahead. At a minimum, aim for 30 minutes, 5 days a week.

Women need a combination of aerobic exercise and strength training a few times a week. Types of aerobic exercise include walking, swimming, cycling, jogging, running, rowing and dance. Types of strength training include weights, dumbbell exercises, bodyweight strength training exercises, planks, lunges, push ups, squats. While aerobic exercise aids cardiovascular health, strength training helps to strengthen muscles as well as the bones that support the muscles. Therefore, incorporating strength training into your exercise regime helps prevent injury and stave off bone loss and osteoporosis.

Consider investing in a Fitbit or other smart watch, as it can help really motivate you to move.

6. Get Enough Sleep

Getting enough sleep is vital for well-being, immunity, and mental health. Lack of sleep can lead to depression, anxiety, lethargy and poor immunity.

Mindfulness and relaxation techniques can be very calming before bedtime, as can a hot Epsom salt bath that is infused with lavender essential oil.

Key nutrients such as magnesium, vitamin B6, B12, and folic acid are also important for good sleep.

7. Be Positive and De-Stress

Try to remain in a positive frame of mind by using mantras, motivational quotes on post-its, or surrounding yourself with friends and family who lift you to greater heights. Keep stress to a minimum by getting enough sleep, exercising daily and using techniques such as mindfulness, yoga, or pilates.

If you are feeling overwhelmed, try the Headspace app. This will teach you the life-changing skills of meditation and mindfulness in just a few minutes a day.

8. Have Fun

Be silly, laugh as much as you can and dance as if nobody is watching. Don’t forget to check in with a friend and do outdoor activities such as hike, run, cycle or even the very popular sea swim.

9. Find Your Personal Style

It’s amazing how finding your own personal style can boost your confidence and make you feel good! Spend some time decluttering your wardrobe. Find new ways to mix and match items you already own before investing in some new items and accessories to upgrade your wardrobe and let your confidence soar.

10. Women’s Health Check

It is really important to visit your GP at least once a year to get a check-up on bloods, blood pressure, physical, and hormones. Women in particular should regularly check their breasts for lumps and keep up to date with their cervical smear checks.