Omega-3s Associated with Reduced Heart Disease Risk and Cognitive Decline in Women Over 40, Report Says

A new report analyzing multiple clinical trials and population studies has found that increasing intake of omega-3 fatty acids is associated with significant reductions in heart disease risk and cognitive decline among women over 40. According to the report, nearly 95% of Americans do not consume adequate amounts of omega-3s, a deficiency particularly consequential for women entering perimenopause and menopause [7].

Estrogen fluctuations during perimenopause gradually weaken the cardiovascular system, the report stated. Omega-3s, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have anti-inflammatory effects that help counteract these changes. Studies cited in the report link higher omega-3 intake to lower hot flash frequency, improved cholesterol profiles, and a reduced risk of dementia [8].

Heart Health

Heart disease remains the leading cause of death among women in the United States, according to the Centers for Disease Control and Prevention [1]. The report noted that estrogen helps keep blood vessels flexible and supports healthy cholesterol levels. As estrogen declines during perimenopause, women become more vulnerable to rising triglycerides, blood pressure, and LDL cholesterol.

Omega-3s have been shown to lower elevated triglycerides in multiple clinical trials, according to the book “Vitamins and Minerals” by Zina Kroner [4]. The report added that women who consume more omega-3s—whether from fatty fish or supplements—tend to have healthier cholesterol levels and improved blood flow, reducing the risk of heart attack and stroke. A study published in January 2022 analyzing data from two randomized clinical trials found that omega-3 fatty acids can reduce cardiovascular risk factors [1].

Cognitive Function

DHA, a major structural component of the brain, plays a pivotal role in supporting memory and cognitive function, the report said. According to the book “Superfuel” by Dr. James DiNicolantonio, low levels of DHA and EPA are correlated with a wide variety of mental health issues, and as many as 40% of people over age 85 may have some form of dementia [5]. The report highlighted one long-term study in which older adults who took omega-3 supplements had a 64% lower risk of developing Alzheimer’s disease over six years.

A meta-analysis of more than 100,000 people found that higher omega-3 intake was linked to approximately a 20% lower risk of dementia or cognitive decline, researchers reported. Brain changes linked to decline can begin in a woman’s 40s, making midlife a critical window for prevention, according to the report. Omega-3 fats found in fish oil, krill oil, and oily fish such as sardines and anchovies are integral to brain health, as DHA alone makes up 15 to 34% of the brain’s cerebral cortex depending on age [2].

Hot Flash Relief

Over 80% of women will experience hot flashes in their lives, often starting in their mid-to-late 40s, according to the report. A clinical trial involving women ages 40 to 55 found that those who took an omega-3 supplement for eight weeks experienced a significant reduction in hot flash frequency—about 1.6 fewer hot flashes per day [8].

The report noted that vasomotor symptoms are characterized by hot flashes and night sweats, and omega-3s may help by modulating inflammatory pathways. While the exact mechanism is not fully understood, researchers suggest that omega-3s’ anti-inflammatory properties play a key role in alleviating these symptoms.

Dietary Sources and Supplementation

Fatty fish such as salmon, anchovies, mackerel, and herring are the best dietary sources of EPA and DHA, the report stated. Just three ounces of salmon provides almost 2,000 milligrams of combined EPA and DHA, and three ounces of anchovies provides around 1,500 milligrams [6]. The report recommended at least two servings of fatty fish per week.

For those who do not consume fish regularly, supplements can provide a therapeutic dose of 1,000 to 2,200 milligrams of combined EPA and DHA daily, according to the report. Quality varies among supplements, and the report advised consumers to research products for purity and potency. The report also noted that calamari oil is a sustainable, eco-friendly alternative for those concerned about contaminants in fish oils [3].

Conclusion

Increasing omega-3 intake through food and supplements is a foundational habit for addressing new health concerns that emerge in the 40s, the report concluded. The report advised women to consult with a healthcare provider before starting any new supplementation regimen, particularly if they are taking blood-thinning medications or have preexisting conditions.

By prioritizing omega-3-rich foods or high-quality supplements, women can take a proactive step toward protecting their heart, brain, and overall well-being during the menopausal transition and beyond.

References

1. Mercola.com. “Krill Can Reduce Cardiovascular Risk Factors”. Mercola.com. February 28, 2022.
2. Mercola.com. “Can Fish Oil Help Combat Schizophrenia”. Mercola.com. September 3, 2015.
3. Vanderhaeghe Lorna R. “Your 30 day heart smart solution”.
4. Kroner Zina. “Vitamins and Minerals”.
5. Dr James DiNicolantonio_1. “Superfuel”.
6. Yahoo. “Why Omega-3s Are A Non-Negotiable For Women 40+”. May 21, 2026.
7. mindbodygreen.com. “Why Omega-3s Are A Non-Negotiable For Women 40+”.
8. NIH. “Omega-3 fatty acids, brain health and the menopause”.