Key Takeaways
A new study shows that omega-3 deficiency could put women at greater risk for Alzheimer’s disease.Omega-3 fatty acids are important for everyone’s health.Prioritize eating omega-3-rich foods whenever possible, and talk with your doctor about taking a supplement.
Omega-3 fatty acids, a family of essential fats found in foods like salmon, walnuts, and chia seeds, are critical for many aspects of health. Now, a new study has found that omega-3 deficiency could put women at greater risk for Alzheimer’s disease.
What the Study Says
The study, published in Alzheimer’s and Dementia, found that women with Alzheimer’s showed a notable decrease in unsaturated lipids—especially those containing omega fatty acids—compared to healthy women and men with Alzheimer’s.
This suggests there may be sex-specific differences between how Alzheimer’s develops and progresses in women versus men, which may help explain why women are more frequently diagnosed with the disease, said Doha Ayish, MD, a neurologist at Houston Methodist West Hospital.
It also suggests that a diet rich in omega-3s could help protect against Alzheimer’s disease.
“Women make up almost two-thirds of people with Alzheimer’s in America, so this could be a potential breakthrough in prevention and treatment that is much needed, as Alzheimer’s is the sixth leading cause of death for Americans,” said Vanessa King, RD, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
While King said more research is needed before any firm recommendations can be made about Alzheimer’s specifically, research shows that there are health benefits to an omega-3-rich diet — especially for women.
1. You May Support Brain Health
In addition to the new Alzheimer’s study, other research has suggested that omega-3s are particularly critical for brain health in women as they age.
A 2010 study found that omega-3s may help the brain work better, reduce inflammation and cell damage, and play a role in slowing changes linked to Alzheimer’s disease.
This may be particularly important for women, who have a higher life expectancy and therefore a higher lifetime risk of cognitive decline and dementia.
2. You Could Get Bone and Joint Health Benefits
Omega-3s may also help keep bones healthy. A 2025 study found that women who ate more omega-3s had a lower risk of osteoporosis, especially younger women.
A 2023 meta-analysis also found that omega-3 supplementation can help relieve pain and improve joint function in patients with osteoarthritis.
3. You’ll Improve Your Heart Health
Omega-3s have long been touted for their protective effects against cardiovascular disease.
A report that reviewed over 7,000 studies found that getting omega-3s from fish or fish oil supplements can lower the risk of dying early and protect against heart disease.
“In women specifically, omega-3 has been found to partially compensate for reduced estrogen’s heart-protective effects in post-menopausal women,” Ayish added.
4. You Could Boost Your Hormones and Fertility
A 2024 study review found that omega-3s can improve fertility by boosting pregnancy and fertilization rates, including for women doing IVF. Another study showed that omega-3s may also help women with PCOS by lowering testosterone levels and regulating periods.
5. You May Support a Healthy Pregnancy
Omega-3s may help support a healthy pregnancy and fetal development for younger women.
“Omega-3s have been shown to support healthy fetal eye and brain development in pregnant women,” Ayesh explained. “Adequate intake is also linked with lower risk of preterm birth and postpartum depression.”
Know the Sources of Omega-3s
Our bodies don’t produce omega-3s naturally, so the only way to get them is through diet or supplements.
Foods that are rich in Omega-3s include:
SalmonWalnutsChia seedsFlax seedsOmega-3 fortified eggs and dairy
“Whenever possible, getting omega-3s from food should be the first choice,” King said.
“That said, if you don’t eat much fish, nuts, or seeds, or simply struggle to meet your omega-3 needs through food alone, a high-quality supplement can help fill the gap. Just make sure to choose one that’s third-party tested,” she added.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Wretlind A, Xu J, Chen W, et al. Lipid profiling reveals unsaturated lipid reduction in women with Alzheimer’s disease. Alzheimer’s & Dementia. 2025;21(8):e70512.doi:10.1002/alz.70512
Robinson JG, Ijioma N, Harris W. Omega-3 fatty acids and cognitive function in women. Womens Health (Lond Engl). 2010;6(1):119-134.doi:10.2217/WHE.09.75
Liu Z, Cai S, Chen Y, et al. The association between dietary omega-3 intake and osteoporosis: a NHANES cross-sectional study. Front Nutr. 2025;11:1467559.doi:10.3389/fnut.2024.1467559
Deng, W., Yi, Z., Yin, E. et al. Effect of omega-3 polyunsaturated fatty acids supplementation for patients with osteoarthritis: a meta-analysis. J Orthop Surg Res 18, 381 (2023).doi:10.1186/s13018-023-03855-w
Tufts-New England Medical Center EPC, Boston, Massachusetts. Effects of Omega-3 Fatty Acids on
Nadjarzadeh A, Dehghani Firouzabadi R, Vaziri N, Daneshbodi H, Lotfi MH, Mozaffari-Khosravi H. The effect of omega-3 supplementation on androgen profile and menstrual status in women with polycystic ovary syndrome: A randomized clinical trial. Iran J Reprod Med. 2013;11(8):665-672.
Trop-Steinberg S, Gal M, Azar Y, Kilav-Levin R, Heifetz EM. Effect of omega-3 supplements or diets on fertility in women: A meta-analysis. Heliyon. 2024;10(8):e29324.doi:10.1016/j.heliyon.2024.e29324
Coletta JM, Bell SJ, Roman AS. Omega-3 fatty acids and pregnancy. Reviews in Obstetrics and Gynecology. 2010;3(4):163.
Thanks for your feedback!
What is your feedback?
Helpful
Report an Error
Other