Why your brain, heart, cells and skin need essential fatty acids — and how to get the balance right for healthy ageing.
We hear so much about protein, carbohydrates and calories, but how often do we think about the quality of the fats we’re eating?
For years, women were encouraged to avoid fat altogether.
Low-fat yoghurts, reduced-fat spreads and fat-free diets became part of everyday life.
But fat isn’t something our bodies can simply do without.
In fact, there are certain fats that are absolutely essential for health.
Two of the most important are omega-3 and omega-6 fatty acids.
Our bodies cannot manufacture the essential parent fatty acids in sufficient amounts, so we need to obtain them from food.
And they play important roles in everything from the structure of our cell membranes to normal brain function, skin health and the regulation of inflammation.
Let’s look at what they actually do, where we find them and why they matter, particularly for women as we get older.
1. What Are Omega-3 and Omega-6?
Omega-3 and omega-6 are families of polyunsaturated fatty acids.
They’re called essential fats because our bodies need certain members of these families but cannot produce them ourselves.
The two essential fatty acids are:
Alpha-linolenic acid (ALA) — an omega-3 fatty acid.
Linoleic acid (LA) — an omega-6 fatty acid.
Our bodies can convert these into other fatty acids, although some conversions are limited.
These fats are important components of cell membranes and are involved in producing signalling molecules that help regulate normal physiological processes.
So when we’re talking about essential fats, we’re talking about nutrients that are fundamental to the way our bodies function.
2. Understanding the Three Main Types of Omega-3
There are three omega-3 fatty acids worth knowing about.
ALA — Alpha-Linolenic Acid
ALA is found mainly in plant foods such as:
Flaxseeds.
Chia seeds.
Walnuts.
Rapeseed oil.
Hemp seeds.
ALA is an essential fatty acid and contributes to normal cellular function.
Our bodies can convert some ALA into EPA and DHA, but the conversion is limited, particularly for DHA.
That’s why relying entirely on plant omega-3 sources doesn’t necessarily provide the same amounts of EPA and DHA as eating oily fish or taking an algae-based supplement.
EPA — Eicosapentaenoic Acid
EPA is found primarily in oily fish and marine omega-3 supplements.
It’s involved in the production of signalling molecules that help regulate inflammation and other physiological processes.
EPA is also important in the management of blood triglycerides, particularly at prescribed therapeutic doses.
DHA — Docosahexaenoic Acid
DHA is a major structural component of the brain and retina.
It plays an important role in the normal function of nerve cell membranes.
DHA is particularly important during pregnancy and early development, but it remains relevant throughout life.
For women interested in maintaining brain health as they age, DHA is an important nutrient to understand.
3. What Does Omega-3 Actually Do in the Body?
Omega-3 fatty acids contribute to several important functions.
Brain health
DHA is an important component of brain cell membranes.
Researchers are investigating the relationship between omega-3 intake, cognition and age-related brain health.
However, taking omega-3 supplements hasn’t consistently been shown to prevent dementia or cognitive decline.
Heart health
Eating oily fish as part of a balanced diet is associated with cardiovascular benefits.
EPA and DHA can lower elevated triglyceride levels, although high-dose supplements should only be used with appropriate medical guidance.
Cell membranes
Omega-3 fatty acids contribute to the structure and properties of cell membranes, helping cells carry out normal functions.
Inflammation
EPA and DHA are involved in pathways that produce molecules responsible for regulating inflammatory responses and their resolution.
Inflammation is a normal and essential part of healing and immune defence.
The goal isn’t to eliminate inflammation, but to support its appropriate regulation.
Skin health
Essential fatty acids contribute to normal skin function, and omega-3s are being studied for possible benefits in some inflammatory skin conditions.
However, omega-3 supplements aren’t a guaranteed solution for dry skin, wrinkles or other skin concerns.
4. What About Omega-6?
Omega-6 often gets a bad reputation.
You may have heard that omega-6 causes inflammation and should be avoided.
But this is an oversimplification.
Omega-6 fatty acids are essential nutrients too.
The main dietary omega-6 fatty acid is linoleic acid, found in foods such as:
Sunflower seeds.
Walnuts.
Pumpkin seeds.
Sunflower oil.
Soya bean oil.
Various nuts and seeds.
Omega-6 fatty acids contribute to normal skin function, cell membranes and physiological signalling.
Some omega-6-derived molecules are involved in inflammatory processes, but others have different functions.
Importantly, human studies do not consistently show that eating more linoleic acid increases inflammatory markers.
Replacing saturated fat with unsaturated fats, including omega-6-rich oils, can help lower LDL cholesterol and support cardiovascular health.
So omega-6 isn’t something we need to fear.
5. Do We Need the Right Omega-3 to Omega-6 Ratio?
You may have heard that we should aim for a particular omega-6 to omega-3 ratio, perhaps 4:1 or even 1:1.
The idea is that modern diets contain too much omega-6 and too little omega-3.
There is some truth in the concern that many people don’t consume enough marine omega-3 fatty acids.
However, there isn’t strong evidence that everyone needs to achieve one specific dietary ratio.
And reducing healthy omega-6-rich foods isn’t necessarily beneficial.
A more practical approach is to ensure we’re getting enough omega-3 while continuing to include nutritious sources of unsaturated fat.
Rather than worrying about mathematical ratios, focus on food quality.
Eat oily fish regularly if you enjoy it.
Include walnuts, chia seeds and flaxseeds.
Use olive oil or rapeseed oil.
And build meals around nutritious whole foods.
6. Why Omega-3 Is Particularly Relevant for Women Over 40
As women move through perimenopause and menopause, cardiovascular and metabolic health become increasingly important.
Changes in oestrogen levels can influence cholesterol patterns, body composition and other cardiovascular risk factors.
This makes the quality of dietary fats particularly relevant.
Replacing some saturated fat with unsaturated fat can support healthier blood cholesterol levels.
Oily fish also provides protein, and certain fish supply vitamin D.
Omega-3s are being investigated for their potential effects on mood, joint symptoms and menopausal wellbeing.
However, evidence is not yet strong enough to claim that omega-3 supplements reliably treat menopausal symptoms, improve sleep or prevent cognitive decline.
I see omega-3-rich foods as one part of a broader healthy ageing approach, alongside resistance training, adequate protein, good sleep and a varied diet.
7. Omega-3 and Our Muscles
This is an interesting area for women who strength train.
Researchers are investigating whether EPA and DHA can influence muscle protein metabolism, muscle function and recovery.
Some studies in older adults have reported improvements in certain measures of muscle strength or function, while others have found little or no benefit.
The evidence is mixed.
Omega-3 supplements shouldn’t be considered a replacement for resistance training or sufficient protein.
But oily fish is an excellent food to include in a muscle-supportive diet because it provides high-quality protein alongside EPA and DHA.
8. How Much Omega-3 Do We Actually Need?
In the UK, the NHS recommends eating at least two portions of fish per week, including one portion of oily fish.
A portion is approximately 140 grams.
Examples of oily fish include:
Salmon.
Sardines.
Mackerel.
Herring.
Trout.
Women who are pregnant, breastfeeding or may become pregnant should follow specific NHS advice on fish choices and limits.
For people who don’t eat fish, algae-derived EPA and DHA supplements may be an option.
There isn’t one universal supplement dose that’s appropriate for everybody.
The amount needed depends on dietary intake, health circumstances and the reason for supplementation.
9. What About Fish Oil Supplements?
Fish oil supplements can provide EPA and DHA, but they aren’t essential for everyone who eats a balanced diet.
If you choose a supplement, look at the actual amount of EPA and DHA listed on the label.
A capsule advertised as containing 1,000 mg of fish oil doesn’t necessarily contain 1,000 mg of omega-3 fatty acids.
The EPA and DHA content may be substantially lower.
Choose a reputable manufacturer with appropriate quality testing.
High-dose omega-3 supplements can have side effects and may increase the risk of atrial fibrillation in some people. They may also interact with certain medications.
If you’re taking medication or have a medical condition, check with a healthcare professional before taking high doses.
And remember, a supplement isn’t automatically better because it’s expensive or described as natural.
The dose, quality and suitability matter much more.
10. Can We Get Enough Omega-3 From Plant Foods?
Plant foods such as flaxseeds, chia seeds and walnuts provide ALA.
These are excellent foods to include regularly.
However, the body converts only a limited proportion of ALA into EPA and DHA.
This means that people who don’t eat fish may want to consider algae-derived omega-3 sources, particularly if their dietary intake is low.
Algae supplements can provide DHA and sometimes EPA without using fish.
They’re a useful option for vegetarians and vegans.
11. My Favourite Ways to Include More Healthy Fats
I encourage women to make small, practical changes rather than overcomplicate their nutrition.
Breakfast
Add chia seeds or ground flaxseeds to porridge, overnight oats or yoghurt.
Sprinkle walnuts over berries and natural yoghurt.
Lunch
Enjoy a salmon salad with avocado, mixed leaves and olive oil.
Try sardines on wholegrain toast with tomatoes.
Dinner
Include salmon, trout or mackerel with roasted vegetables and quinoa.
Or make a colourful lentil salad with walnuts, herbs and olive oil.
Snacks
A small handful of walnuts makes a convenient snack.
Hummus with vegetables provides fibre and unsaturated fats.
These foods contribute far more than just omega fatty acids.
They also provide protein, fibre, vitamins, minerals and other beneficial nutrients.
12. Why We Need to Stop Being Afraid of Fat
For decades, women were encouraged to reduce fat in their diets.
But our bodies need essential fatty acids.
We need fats to maintain normal cell membranes, absorb fat-soluble vitamins and support numerous physiological processes.
The key is understanding which fats we’re eating.
Replacing some saturated fats with unsaturated fats is generally beneficial.
Including oily fish, nuts, seeds, olive oil and other nutritious fat sources can support a healthy dietary pattern.
We don’t need to eliminate fat.
We need to understand it.
My Final Thought
When I talk about nutrition, I want women to think beyond calories and weight loss.
I want us to understand what our bodies actually need.
Our brains need nutrients.
Our muscles need nutrients.
Our skin, hearts, immune systems and trillions of cells all depend on adequate nutrition.
Omega-3 and omega-6 are just two examples of how important dietary quality really is.
You don’t need to become an expert in nutritional biochemistry.
But understanding the basics can help you make better choices every day.
Don’t just count calories. Think about the nutrients you’re giving your body.
Because good nutrition is an investment in your strength, vitality and future health.
In Flow Studio | Nutrition, Strength & Healthy Ageing
Eat well. Feel strong. Age strong.
