Fish oil for women's health

Explore how fish oil and evening primrose oil support women's health across every life stage — from pregnancy to menopause. Expert guidance from Blackmores Australia.

An analysis of Australian national nutrition data found that only 20% of Australians meet the recommended intake for long-chain omega-3 fatty acids, and just 10% of adult women meet the recommended intake for DHA. For women whose nutritional needs shift across key life stages from pregnancy, perimenopause and beyond, this gap matters.

Two nutritional oils often feature in conversations about women’s health: fish oil, which supplies the long-chain omega-3 fatty acids EPA and DHA, and evening primrose oil (EPO), which provides the omega-6 fatty acid gamma-linolenic acid (GLA). Both play distinct roles. This guide explores what the research shows about fish oil benefits for women at each life stage, where evening primrose oil fits alongside it, and how to approach daily supplementation thoughtfully.

Why omega-3 is foundational for women’s health

Omega-3 fatty acids are structural components of every cell membrane in the body. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the most biologically active forms, found primarily in oily fish and algal sources. DHA is particularly concentrated in brain and retinal tissue, while EPA plays a larger role in regulating inflammation.

The human body cannot produce EPA and DHA in meaningful amounts. A review in the International Journal for Vitamin and Nutrition Research reported that conversion of plant-based alpha-linolenic acid (ALA) to EPA is approximately 6%, and to DHA around 3.8%. For most women, direct dietary intake from fish or supplementation is the practical route.

Evening primrose oil sits on the omega-6 side of the essential fatty acid family. Its active component, GLA, is a precursor to prostaglandin E1, a signalling molecule involved in inflammation and hormonal pathways. Where fish oil tends to form part of a long-term routine, evening primrose oil has traditionally been used around specific life stages.

Omega-3 for girls and young women

In adolescence and early adulthood, nutritional habits established now tend to shape long term health patterns. Regular omega-3 intake during these years supports cellular membrane development, skin health, and general wellbeing. The Heart Foundation recommends two to three serves of oily fish per week to reach 250–500 mg of EPA and DHA daily.

Evening primrose oil has a longer tradition of use among young women for general skin and wellbeing support. The Journal of Menopausal Medicine examined EPO’s role across a range of female health contexts, noting its GLA content as the key active constituent. The evidence base across studies is mixed, and EPO has not been shown to treat any specific condition. It is best thought of as a nutritional oil that complements a balanced diet.

Omega-3 during reproductive years: mood, skin and inflammation

During the reproductive years, the body moves through cyclical hormonal changes each month. EPA and DHA contribute to the regulation of inflammatory pathways, while GLA from evening primrose oil feeds into the same family of signalling molecules from the omega-6 side.

For skin health, omega-3 fatty acids are structural components of skin cell membranes and contribute to skin barrier function. A 2025 systematic review in the Journal of Cosmetic Dermatology summarised evidence that EPA and DHA are involved in skin barrier integrity and immune regulation, with benefits most apparent where dietary intake is inadequate.

Evening primrose oil has been studied specifically for premenstrual symptom support. A 2022 clinical review in the Journal of the Indian Medical Association noted that some trials using 1.5 to 3 g of EPO daily over three months reported reductions in PMS severity scores, while other studies found no significant effect. The evidence is mixed, and EPO is best framed as a complementary nutritional option rather than a treatment.

Omega-3 in pregnancy and postpartum: what to know

DHA is the most abundant structural fatty acid in brain tissue, and foetal DHA accumulation accelerates during the third trimester. An Australian study published in Nutrients found that 91% of Australian women are not meeting DHA recommendations during pregnancy and lactation, with a median daily intake of around 96 mg.

The landmark Australian DOMInO trial, funded by the National Health and Medical Research Council and summarised by the NHMRC, tested 800 mg of DHA daily during pregnancy in 2,399 women. Follow-up research from the SAHMRI team led to findings that supplementation may be associated with extended gestation in women with low baseline omega-3 status. Not all outcomes have been consistent across subsequent trials, and evidence continues to develop.

The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) recommends that women with low dietary fish intake consider DHA supplementation during pregnancy, with general Australian guidance suggesting at least 200 mg DHA daily. Because individual needs vary, any supplement regimen during pregnancy or breastfeeding should be discussed with a GP, midwife or obstetrician.

Perimenopause and menopause: joint, brain and heart support

Perimenopause and menopause bring shifts in metabolism, body composition and cellular signalling. Omega-3 fatty acids contribute to the maintenance of cardiovascular system health, support cognitive function, and are associated with anti-inflammatory activity that may support joint comfort in mild osteoarthritis.

A 2025 narrative review in Post Reproductive Health summarised the accumulating evidence that increasing EPA and DHA intake during the menopausal transition is associated with improvements in brain function, while noting that the RCT evidence base is still relatively sparse. A 2023 systematic review in Nutrients found some studies reported benefits for sleep quality and mood during the menopausal transition, with other studies showing no significant effect. Results have varied across trials.

A 2024 GRADE-assessed systematic review and meta-analysis in the European Journal of Clinical Investigation found that omega-3 supplementation was associated with improvements in endothelial function, a measure relevant to maintaining healthy blood vessel function through midlife and beyond.

Omega-3 for healthy ageing and long-term vitality

As women move beyond menopause, the focus of nutritional support shifts towards maintaining everyday function. A 2025 systematic review and dose-response meta-analysis of 58 randomised controlled trials published in Scientific Reports found that omega-3 supplementation was associated with improvements across multiple cognitive domains, including attention, perceptual speed and primary memory.

Long term omega-3 intake also supports skin health when dietary intake is inadequate, and contributes to the maintenance of eye health through its role in retinal tissue. For women building a daily routine from midlife onwards, consistency matters more than short bursts of high dose supplementation.

How much omega-3 do women need daily?

The NHMRC Nutrient Reference Values set an adequate intake of 90 mg per day of long-chain omega-3s for adult women, with a suggested dietary target of 430 mg per day for reducing chronic disease risk. The Heart Foundation recommends 250–500 mg of EPA plus DHA daily for general heart health, achievable through two to three serves of oily fish per week or supplementation where dietary intake falls short.

During pregnancy and breastfeeding, DHA needs rise, with Australian guidance suggesting a minimum of 200 mg DHA daily from a tested marine or algal source. For evening primrose oil, clinical studies have used doses in the range of 1 to 6 g per day, with GLA typically making up 7 to 10% of the oil depending on the formulation.

These figures are general nutritional guidance. Individual needs vary based on diet, life stage, pregnancy status and any medications. A GP, pharmacist or accredited practising dietitian can help work out what is appropriate for a particular situation.

Choosing a multi-benefit omega for everyday use

When considering an omega supplement, three factors matter most: concentration of EPA and DHA per capsule, quality standards for purity and oxidation, and whether the formulation suits everyday use.

What to look for on the label

The active content, EPA and DHA in milligrams, is more informative than the total fish oil figure. A standard 1,000 mg fish oil capsule typically contains about 300 mg of combined EPA and DHA. Concentrated formulations deliver the same active dose in fewer capsules. Purity matters: look for products tested for heavy metals and oxidation, ideally manufactured to the GOED Voluntary Monograph oxidation standard.

A multi-benefit formulation

Blackmores Omega Platinum is a high-concentration formulation containing 720 mg EPA and 480 mg DHA per capsule, with added d-alpha-tocopherol (a form of vitamin E). This combination provides antioxidant activity, and is formulated to support cardiovascular system health, brain health, immune system health and general wellbeing, with skin health support when dietary intake is inadequate.

For women who need higher-concentration marine omega-3s, Blackmores Omega Triple Super Strength Fish Oil delivers 540 mg EPA and 360 mg DHA per capsule. It is formulated to support cardiovascular system health, brain health, nervous system health and skin health, and contains anti-inflammatory activity relevant to supporting mild joint inflammation.

Key takeaways for women across every stage

Omega-3 fatty acids, particularly EPA and DHA, are involved in cellular function, cardiovascular system health, brain health and skin health. Evening primrose oil provides GLA, a different fatty acid with its own traditional role in women’s wellbeing. Research across life stages, from adolescence through reproductive years, pregnancy, perimenopause and healthy ageing, supports the view that these oils form part of a consistent, everyday nutritional routine rather than a short-term intervention.

Evidence is strongest for general health maintenance, with specific claims around menopause-related symptoms remaining mixed across trials. Transparency about this matters: omega-3s and evening primrose oil are best understood as nutritional support, not treatments for any specific condition.

Always read the label and follow the directions for use.

Disclaimer: This article provides general information only and is not intended to diagnose, treat, cure, or prevent any disease. The information presented is not a substitute for professional medical advice. If you have concerns about your health, please consult your GP or healthcare provider for a personalised assessment and recommendations. Supplements should not replace a balanced diet.