The best Omega-3 supplement for women: Essential benefits and tips

Introduction to Omega-3 Fatty Acids

Omega-3 fatty acids are among the most well-researched nutrients in modern health science, and for good reason. These essential fats play a crucial role in women’s well-being, particularly in promoting heart health and brain health, hormonal balance, skin vitality, and a healthy inflammatory response. 

The body can produce essential fatty acids like omega-3s on its own, it’s just inefficient at doing so, so we need to get them from food (like salmon, sardines, chia seeds and flaxseed) or supplements. The most beneficial omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—long-chain fatty acids that help maintain healthy cell membranes, support brain and heart function, and protect mitochondria from oxidative stress. 

The European Food Safety Authority recommends a daily intake of at least 250 mg of combined EPA and DHA for maintaining cardiovascular health, with many experts suggesting up to 500 mg daily for broader benefits including mood, joint comfort, and hormonal support. 

How Omega-3s work at the cellular level 

Every cell in your body relies on a flexible, resilient membrane to function properly. These membranes are partly made up of fatty acids. And omega-3s are some of the best essential nutrients and building blocks you can give them. 

Here’s how they work: 

• EPA and DHA integrate into cell membranes, helping keep them fluid and responsive. This is especially important for brain, heart, and skin cells, which are metabolically active and sensitive to oxidative stress. 
• Omega-3s support mitochondrial health - the tiny powerhouses within your cells that generate energy (ATP). Healthy mitochondrial membranes are critical for energy production, and omega-3s help maintain their structure and resilience. 
• They regulate the body’s inflammatory response by influencing signaling molecules that help maintain balance and calm within cells. This has a ripple effect on energy, mood, and overall vitality. 

When mitochondria are protected and functioning well, energy levels rise, noticeable changes in mental clarity, and the visible signs of wellness, like smooth skin and a stable mood, start to shine through. 

Physical health benefits  

Cardiovascular health: 

Omega-3 fatty acids are well-recognized for their role in supporting heart health and overall cardiovascular protection. They help maintain healthy blood lipid levels and support normal circulation—two key pillars of a strong cardiovascular system. 

EPA and DHA contribute to the maintenance of normal blood pressure, while also helping to keep blood vessels flexible and responsive. This flexibility supports healthy blood flow, allowing oxygen and nutrients to move efficiently throughout the body. 

By helping to balance the body’s natural inflammatory response and supporting the integrity of blood vessel walls, omega-3s contribute to long-term cardiovascular protection. A consistent intake, whether through a balanced diet rich in fatty fish or a high-quality supplement, can help maintain the foundation for a healthy heart rhythm, optimal circulation, and sustained energy. 

Hormones and anti inflammatory properties: 

Hormonal fluctuations can influence how your body responds to stress and inflammation. Omega-3s support a balanced inflammatory response and help promote comfort and ease during different stages of the hormonal cycle. 

Skin and hair: 

Because omega-3s support cell membrane integrity, they help retain moisture and promote a smooth, healthy-looking complexion. EPA supports a calm skin appearance, while DHA helps maintain hydration and suppleness. Together, they nourish the skin from within - helping to support elasticity and a radiant, glowing skin tone. 

Omega-3s also play a vital role in supporting hair follicles, which depend on a steady flow of nutrients and healthy circulation. By helping maintain balanced oils on the scalp and supporting the structural integrity of cell membranes, omega-3s can promote strong, lustrous hair that reflects overall well-being. 

Bone health: 

Emerging research suggests omega-3s play a role in supporting healthy bones and connective tissue by helping maintain a balanced inflammatory environment, important for women at every stage of life. 

Read more about how high-purity EPA in fish oil can support your heart, brain, and long-term health

Mental and emotional well-being 

Your brain is about 60% fat, and DHA is one of its most important building blocks. It supports communication between brain cells, which is essential for maintaining brain function and helping you stay focused and mentally clear. 

EPA, meanwhile, is involved with serotonin production and helps support a positive outlook and emotional balance. Together, EPA and DHA contribute to mental sharpness, cognitive performance, and a sense of calm, helping you stay resilient through daily demands. 

Supporting brain and cognitive health: 

Omega-3s play a vital role in supporting long-term brain health. DHA helps maintain the structure and fluidity of brain cell membranes, which allows neurons to communicate efficiently. This supports memory, concentration, and overall cognitive function and performance as you age. By protecting brain mitochondria from oxidative stress and supporting healthy blood flow to the brain, omega-3s contribute to mental clarity and sustained focus, key for maintaining sharp thinking and a youthful mind throughout life. 

Discover how Omega-3 supports stress

Women’s health and hormone support 

From menstrual cycles to life transitions, omega-3s play a role in supporting hormonal harmony and comfort. 

• Monthly balance: EPA and DHA support a calm inflammatory response, promoting physical comfort and well-being during the menstrual cycle. 
• Pregnancy and breastfeeding: DHA is vital for healthy brain and eye development in babies, and supports maternal health during and after pregnancy. 
• Midlife balance: Omega-3s help support heart, brain, and skin health during natural hormonal changes later in life. 

Because they’re anti-inflammatory and support mitochondrial energy production, omega-3s are particularly beneficial during times of change, when energy, focus, and balance are especially valuable. 

Food sources and supplement options 

Food first: 

We always recommend including Omega-3 as part of a well balanced diet. The best dietary sources of EPA and DHA are fatty/oily fish like salmon, sardines, mackerel, and anchovies. If you don't consume fish or for those following a plant-based diet, algae oil, flaxseeds and chia seeds provide a vegan source. 

Fish oil supplements: 

If you don’t eat fish two to three times a week, adding a high quality supplement can help you reach your daily target. Look for: 

• Dosage: Most supplements recommend you aim for 250–500 mg of combined EPA and DHA daily. High quality supplements can have dosages of up to 800mg. 
• Purity: Choose a product that’s third-party tested for heavy metals and contaminants. 
• Freshness: Omega-3 oils can oxidize easily. Look for supplements with antioxidants like vitamin E to maintain stability. 

Note: For a vegan source of Omega 3, we suggest trying algae oil supplements. 

Choosing the right Omega-3 supplement 

Not all omega-3 supplements are created equal. Here’s what to look for: 

• Source: Sustainably caught small fish (like anchovies or sardines) tend to have lower toxin levels. Algae-based omega-3s are an excellent plant-based alternative. 
• Concentration: Check the label for the specific amount of EPA and DHA content, not just “fish oil” content. 
• Testing: Third-party testing ensures purity and potency. 
• Compatibility: Consider pairing your omega-3 with antioxidants or mitochondrial nutrients for enhanced energy and resilience. 

Introducing MitoQ Advanced EPA Omega‑3: Premium cellular & heart‑brain support 

For women who expect more than a standard fish‑oil capsule, MitoQ Advanced EPA Omega‑3 steps up with a science‑driven formula that’s geared toward cellular vitality, cardiovascular protection and cognitive clarity.

MitoQ advanced EPA Omega 3

Delivers 800mg EPA—one of the highest levels in the fish oil category—supporting memory, cardiovascular health, and cellular strength.

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What’s inside: 

• A high‑purity 92% EPA (eicosapentaenoic acid) delivery - 800 mg of EPA per serving, one of the highest concentrations in the fish‑oil category.  
• Re-esterified triglycerides (rTG) form for enhanced uptake and bioavailability.  
• Added nutrients: Vitamin D3, Vitamin E (d‑alpha tocopherol) and Vitamin K2 (menaquinone‑7) to complement the omega‑3s and support overall cellular resilience.  
• Sustainably‑sourced fish oil (from mackerel, anchovy and sardine, caught off the coasts of South America, Turkey and Morocco and processed in Norway), refined to avoid fishy after‑taste and certified for purity.  

How it works: 

• The high‑dose EPA incorporates into cell membranes, especially in heart, vascular and brain tissues, helping improve membrane fluidity, mitochondrial efficiency and energy production from within.  
• By supporting blood vessel elasticity and normal triglyceride levels, it supports a foundation for vascular health and optimal circulation.  
• The extra vitamins act as co‑factors and antioxidant guards. Vitamin E and D3 help maintain oxidative balance, while K2 complements D3 and supports vascular health.

Key benefits for a woman’s life: 

• Supports heart health and cardiovascular protection by helping maintain healthy triglyceride levels, normal blood pressure and flexible blood vessels.  
• Enhances cognitive and mental function: EPA supports brain‑signalling, memory and focus - helping you feel sharper and more resilient in your daily life.  
• Helps balance cholesterol and support metabolic health: As estrogen declines during mid-life, women’s cholesterol levels often rise, raising cardiovascular risk. Omega-3 EPA helps regulate lipids and supports metabolic health, which becomes increasingly important during and after menopause. 
• Cellular support: With strong mitochondria, your cells can perform better - fueling energy, mood stability and long‑term vitality. 
• High quality: The TG form and third‑party “Friend of the Sea” certification help ensure you’re getting a premium product rather than a standard fish oil.  

Why it out‑performs generic “omega‑3” formulas: 

• Most omega supplements mix EPA + DHA at modest doses; our focus on a high EPA dose (800 mg) sets it apart.  
• Use of the triglyceride form enhances absorption by up to 70% compared to ethyl ester forms - meaning your body actually utilizes more of the active fatty acids.  
• Added vitamins give it a multi‑nutrient edge: you’re not just getting fish oil, you’re getting a formula designed for cellular, cardiovascular and brain systems in tandem. 
• Sustainably sourced, toxin‑screened and refined - less risk of oxidised or contaminated oils. 

How to take it: 

• Two small softgels daily with food.  
• Consistent use is recommended (many users see effects in ~4 weeks, optimal running for ~90 days).  

By integrating MitoQ Advanced EPA Omega‑3 into your wellness routine, you’re offering your cells, heart and brain a high‑performance supplement designed for women who want more than the basics. 

Omega-3 and mitochondrial energy 

Your mitochondria rely on strong, flexible membranes to produce energy efficiently. When those membranes are nourished, energy production becomes more effective - helping you feel more vibrant, focused, and resilient throughout the day. 

Omega-3s help maintain mitochondrial integrity and support efficient energy generation. By integrating into cell membranes, they improve flexibility and protect mitochondria from stress, meaning your cells can do more with less strain, resulting in balanced energy, steady focus, and long-term cellular vitality. 

For even greater results, omega-3s work in combination with Mitoquinol, our world first mitochondria-targeted antioxidant. 

MitoQ Pure delivers Mitoquinol directly into mitochondria, where it acts as a potent antioxidant. This helps neutralize oxidative stress at its source, protecting the mitochondria while supporting consistent energy production and overall cellular function. Because mitochondria are the engines of your cells, maintaining their health is key to supporting hormonal balance, mental clarity, and physical energy. 

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MitoQ curcumin combines Mitoquinol with curcumin, a naturally occurring compound in turmeric known for its antioxidant and anti-inflammatory properties. Curcumin complements Mitoquinol by supporting a healthy inflammatory response, helping cells maintain optimal function and resilience. This combination is especially beneficial for women, supporting comfort, recovery, and overall cellular vitality. 

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Why they work well with MitoQ Advanced EPA Omega‑3: 

• Synergistic cell protection: Omega-3s strengthen mitochondrial membranes, while MitoQ pure reduces oxidative stress within mitochondria, ensuring energy production remains efficient. 
• Enhanced cardiovascular and cellular support: Omega-3s support heart health and circulation, while MitoQ curcumin further protects blood vessels, improves vasodilation, and lipid oxidation. 
• Cognitive and brain support: EPA from MitoQ Advanced EPA Omega‑3 enhances neuronal communication, while MitoQ curcumin protect mitochondrial energy in brain cells, supporting focus, mental clarity, anxious feelings, alertness, and overall cognitive function. 

A regimen with, MitoQ Advanced EPA Omega‑3, MitoQ Pure, and MitoQ curcumin form a comprehensive foundation for cellular energy, hormonal harmony, and overall vitality. Helping women feel more energized, resilient, and balanced at every stage of life. 

Healthy lifestyle foundations 

No supplement replaces the basics. Sleep, nutrition, movement, and stress management. Omega-3s work best when combined with a balanced, whole-food diet rich in colorful plants, lean proteins, and healthy fats. 

• Eat: Include two servings of fatty fish weekly or take a daily omega-3 supplement. 
• Move: Regular exercise enhances mitochondrial function and complements omega-3’s benefits. 
• Manage stress: Mindful practices like yoga, walking, or breathwork can help maintain emotional balance. 
• Sleep: Aim for 7–8 hours per night to support cellular repair and brain function. 

The takeaway 

Omega-3s are foundational for women’s health, from supporting hormonal balance and mental health clarity to promoting radiant skin and steady energy. By protecting your mitochondria and calming the body’s inflammatory response, EPA and DHA help you feel more balanced and resilient at every life stage. 

Aim for 250–500 mg of combined EPA and DHA daily, prioritize purity and bioavailability, and consider pairing your omega-3 with MitoQ Pure or MitoQ curcumin for next-level mitochondrial energy and hormonal support. 

Because when your cells are energized and nourished, everything—from mood to metabolism—just works better.

MitoQ advanced EPA Omega 3

A science‑driven formula that’s geared toward cellular vitality, cardiovascular protection and cognitive clarity. 

Learn more