Omega-3s for Hormone Health: Why You Need DHA & EPA (and How to Get Enough)

If you're someone who struggles with period pain, mood swings, fatigue, or inflammation - it's time to take a closer look at your omega-3 intake.

This essential fat plays a huge role in hormonal balance, brain health, and reducing PMS symptoms - yet most women aren’t getting nearly enough of it.

In this blog post, we’ll break down what omega-3s really are, why you need both DHA & EPA, where to find them, and how to tell if a supplement is right for you.

What Are Omega-3s?

Omega-3s are essential fatty acids, meaning your body can’t make them on its own, they must come from your diet or supplements.

There are three main types of omega-3s:

• ALA (Alpha-linolenic acid) – found in flaxseeds, chia seeds, walnuts

• EPA (Eicosapentaenoic acid) – found in marine sources like oily fish

• DHA (Docosahexaenoic acid) – also found in fish and marine algae

  
  

While ALA is plant-based, your body can only convert a tiny amount into the active forms (EPA and DHA). And those are the ones that truly support your menstrual, hormonal, brain and inflammatory health.

Why EPA & DHA Matter for Women’s Health

DHA and EPA are the omega-3s that do the real heavy lifting. They support:

✅ Hormone production and regulation

✅ Easing PMS and period pain (by reducing prostaglandins)

✅ Improved mood and brain function

✅ Reduced inflammation (essential for PCOS, endometriosis, autoimmune issues)

✅ Better ovulation and fertility outcomes

✅ Glowing skin, strong joints, and a healthy heart

If you’re working on balancing your cycle, managing period symptoms or boosting energy and brain clarity, you want these two in your toolkit.

Can You Get Enough Omega-3s Through Food?

Absolutely — and food is always the first place to start.

Aim for 2–3 servings per week of oily fish to support your hormone health naturally.

Look for SMASH fish:

🐟 Salmon

🐟 Mackerel

🐟 Anchovies

🐟 Sardines

🐟 Herring

These are rich in both EPA and DHA and they’re generally low in mercury compared to larger fish like tuna.

But if you’re not eating oily fish regularly (like many women), it’s likely you’re not getting enough omega-3s. Deficiencies are common and often show up as dry skin, low mood, fatigue, irregular cycles, or heavy periods.

What About Plant-Based Omega-3s?

While flaxseeds, chia seeds and walnuts are often labelled as “omega-3 rich,” they only contain ALA - not DHA or EPA. And unfortunately, your body converts less than 10% of ALA into usable EPA and DHA.

So while these foods are still nutritious and worth including, they won’t cover your omega-3 needs.

If you're vegetarian or vegan, the best alternative is an algae oil supplement the only plant-based source that naturally contains both DHA and EPA.

When to Supplement (and What to Look For)

If you’re not consistently eating enough oily fish, a high-quality fish oil or algae oil supplement is your next best option.

Look for a supplement that contains:

• At least 1000mg combined EPA + DHA

• Clear labelling (not just “1000mg fish oil” — check what’s in it!)

• Third-party testing for purity and heavy metals

• Sustainably sourced ingredients

  
  

Avoid supplements that hide behind vague numbers or marketing language. You want transparency and effectiveness.

Don’t Let Low Omega-3s Sabotage Your Hormones

Omega-3s are one of the most powerful (and underrated) tools for improving hormone health, reducing inflammation, and supporting your mood and menstrual cycle. Whether through SMASH fish meals or smart supplementation, boosting your intake can make a real difference.

-> Need help choosing a good omega-3 supplement or want recipes featuring hormone-friendly fish? Reach out I’d love to support you.

Book A Chat

Join The Cycle Sync Club

References:

1. National Institutes of Health – Omega-3 Fatty Acids Fact Sheethttps://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/– Covers DHA/EPA roles, ALA conversion rates, dietary recommendations.

2. Harvard T.H. Chan School of Public Health – Omega-3 Fatty Acidshttps://www.hsph.harvard.edu/nutritionsource/omega-3-fats/– Excellent overview of omega-3 sources, benefits, and plant vs marine forms.

3. British Nutrition Foundation – Omega-3s and Healthhttps://www.nutrition.org.uk/health-lifestyles/fats/omega-3s/– Good UK-based information about EPA/DHA roles in health.

4. Cleveland Clinic – Omega-3s and Women’s Healthhttps://health.clevelandclinic.org/omega-3-benefits-women/– Specifically ties omega-3s to menstrual health and inflammation.

5. Journal of Clinical Medicine (2020). Omega-3 Fatty Acids and Women’s Health.DOI: 10.3390/jcm9040956– For academic/medical references, particularly for hormones and reproduction.