Supplement
Omega-3 for women
Omega-3 refers to fats including EPA and DHA, which have EFSA-authorised roles in normal heart function and, for DHA, in maintaining normal brain function and vision. The NHS recommends two portions of fish a week, one of them oily; a supplement can fill the gap for those who eat little oily fish. Fish oil and vegan algae oil are both sources. It is a dietary supplement, not a treatment, so check with your GP or pharmacist if you take other medication.
What it does
Omega-3 fatty acids are essential fats. The roles permitted under EFSA-authorised health claims centre on EPA and DHA and are factual and modest:
- The claim that DHA and EPA contribute to the normal function of the heart.
- The claim that DHA contributes to the maintenance of normal brain function.
- The claim that DHA contributes to the maintenance of normal vision.
- The claim that maternal intake of DHA contributes to the normal brain and eye development of the foetus and breastfed infants.
These claims apply at the intakes EFSA specifies. Omega-3 is not a treatment for heart disease, mood or menopause, whatever a product's marketing implies.
Who it is for
The NHS recommends eating two portions of fish a week, one of them oily. Those who eat little or no oily fish, including some vegans and vegetarians, may consider a supplement, with algae oil as a plant source. Women often look at omega-3 around pregnancy, when DHA matters, and through perimenopause. It is for adults; check suitability if pregnant or breastfeeding.
What to look for when buying
- Check the EPA and DHA amounts per serving on the label, not just the total fish-oil weight, since these are the omega-3 fatty acids the EFSA claims relate to.
- Decide on the source: fish oil is the most common; algae oil is a vegan source of DHA and often EPA.
- Look for freshness and quality markers such as a low oxidation level or a third-party purity assurance, and store the product as the label advises.
- If you are pregnant, breastfeeding, take blood-thinning medication or have a fish or shellfish allergy, speak to your GP or pharmacist before starting.
Named UK brands to compare
These are real UK products across fish oil and vegan algae sources. Links are affiliate placeholders and are being wired in; we add a buying link only once it is live.
For a ranked head-to-head, see our roundup of the best omega-3 in the UK.
Where this fits across the life stages
Omega-3 is most discussed when trying to conceive, in pregnancy and postnatal, when maternal DHA matters, and again through perimenopause and the senior years for general heart and brain wellbeing.
Frequently asked questions
What does omega-3 do?
EFSA-authorised claims relate to the long-chain omega-3 fatty acids EPA and DHA: they contribute to the normal function of the heart, and DHA contributes to the maintenance of normal brain function and vision. These are general nutritional roles at the intakes EFSA specifies, not treatments for any condition.
Do women need an omega-3 supplement?
Not necessarily. The NHS recommends eating two portions of fish a week, one of them oily, which provides omega-3. A supplement can help those who eat little or no oily fish, including some vegans and vegetarians who may choose an algae source. Diet first, then supplement the gap if there is one.
Fish oil or algae omega-3, which is better?
Both can provide DHA, and many algae products provide EPA too. The main difference is source: fish oil comes from oily fish, while algae oil is a plant source that suits vegans and those avoiding fish. Compare the EPA and DHA amounts per serving rather than the total oil weight.
Is omega-3 safe in pregnancy?
Omega-3 from oily fish is part of NHS pregnancy advice, within the limits set for certain fish, and EFSA notes maternal DHA contributes to the normal brain and eye development of the foetus. Some fish should be limited in pregnancy, so check current NHS guidance and speak to your midwife before taking a supplement.
This is information, not medical advice, and is not a substitute for a registered clinician. Always read product labels and speak to your GP or pharmacist before starting a supplement.
Editor, Her Vitals
Oliver leads Her Vitals's editorial coverage of women's life-stage health and supplements. He curates and reviews existing branded products across trying to conceive, pregnancy, postnatal, perimenopause, menopause and the senior years, weighing what the evidence supports against guidance from bodies such as EFSA, the NHS and NICE, and is clear that the content is information rather than medical advice.
Last reviewed: 8 June 2026