Key Takeaways

• A recent study indicates that a lack of omega-3 fatty acids may increase the risk of Alzheimer’s disease in women.
• Omega-3s are essential for everyone’s overall health.
• It’s advisable to include omega-3-rich foods in your diet and consult your doctor about supplements.

Omega-3 fatty acids, found in foods like salmon, walnuts, and chia seeds, are vital for various health functions. A new study has revealed that women lacking in omega-3s could be at an elevated risk for Alzheimer’s disease.

What the Study Says

This research, published in Alzheimer’s and Dementia, found that females diagnosed with Alzheimer’s exhibited a significant reduction in unsaturated lipids—especially omega fatty acids—in comparison to their healthy counterparts, including men with the same disease.

This could imply that there are gender-specific differences in how Alzheimer’s manifests and progresses, potentially shedding light on why more women than men are diagnosed. Dr. Doha Ayish, a neurologist at Houston Methodist West Hospital, noted this fact.

The findings also suggest that consuming a diet rich in omega-3s might play a protective role against developing Alzheimer’s disease.

“Women account for nearly two-thirds of Alzheimer’s cases in the U.S., making this research a significant step forward in understanding prevention and treatment, especially since Alzheimer’s is a leading cause of death,” explained Vanessa King, a registered dietitian.

King emphasizes that while more studies are required to establish firm guidelines about Alzheimer’s, existing research demonstrates various health benefits associated with an omega-3-rich diet, particularly for women.

1. You May Support Brain Health

Besides the new Alzheimer’s findings, there are other studies suggesting that omega-3s are particularly important for women’s brain health as they age.

A 2010 study indicated that these fats could improve brain function, reduce inflammation, and protect against cellular damage linked to Alzheimer’s.

This might hold more weight for women, who typically live longer and face a higher risk of cognitive decline and dementia throughout their lives.

2. You Could Get Bone and Joint Health Benefits

Omega-3s may also contribute to maintaining bone health. A study from 2025 pointed out that women who consumed higher amounts of these fatty acids had a reduced risk of osteoporosis, particularly younger women.

A 2023 meta-analysis found that omega-3 supplements could ease pain and enhance joint function for those suffering from osteoarthritis.

3. You’ll Improve Your Heart Health

Omega-3s have long been recognized for their beneficial impact on heart health.

A report that reviewed over 7,000 studies highlighted that omega-3s, whether from fish or supplements, could lower early mortality risk and guard against heart disease.

According to Ayish, in women, these fatty acids can partially counteract the heart-protective benefits lost with decreased estrogen during menopause.

4. You Could Boost Your Hormones and Fertility

A review from 2024 showed that omega-3s can enhance fertility by increasing rates of pregnancy and fertilization, even for women undergoing IVF. They may also assist women with PCOS by reducing testosterone levels and regulating menstrual cycles.

5. You May Support a Healthy Pregnancy

Omega-3s might also promote a healthy pregnancy and fetal development in younger women.

Research indicates that these fatty acids are linked to healthy fetal eye and brain growth. Sufficient intake could also reduce the risk of premature birth and postpartum depression.

Know the Sources of Omega-3s

Since our bodies can’t produce omega-3s on their own, the only way to obtain them is through diet or supplements.

Here are some foods high in omega-3s:

• Salmon
• Walnuts
• Chia seeds
• Flax seeds
• Omega-3 fortified eggs and dairy

“Whenever feasible, getting your omega-3s from food should be the priority,” King suggests.

“However, if your diet lacks fish, nuts, or seeds, or if you’re unable to meet your omega-3 needs, a high-quality supplement might bridge the gap. Just ensure it has been tested by a third party,” she added.