Omega-3 Deficiency in Women Tied to Increased Alzheimer's Risk

A new study highlights the pivotal role that omega-3 fatty acids, predominantly found in salmon, walnuts, and chia seeds, play in health maintenance. Researchers have discovered that a deficiency in these essential fats could heighten the risk of Alzheimer's disease in women.

Study Insights

Published in Alzheimer's and Dementia, the study revealed that women diagnosed with Alzheimer's exhibited a significant reduction in unsaturated lipids, especially those containing omega fatty acids, when compared to healthy women and men with the disease. According to Dr. Doha Ayish, neurologist at Houston Methodist West Hospital, these findings underscore potential gender-specific distinctions in how Alzheimer's manifests and advances in women, potentially explaining the higher diagnosis rate in women.

The research also proposes that an omega-3-rich diet might offer protective benefits against Alzheimer's. Vanessa King, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, emphasized the significance of these findings. "Women comprise nearly two-thirds of Americans with Alzheimer's, presenting a crucial opportunity for prevention and intervention," King noted, pointing out that Alzheimer's is the sixth leading cause of death in the U.S.

While King advises that further study is needed to establish definitive recommendations for Alzheimer's prevention, existing research does attest to the broad health benefits of an omega-3-rich diet, particularly for women.

1. Brain Health Support

Supplementary research supports the idea that omega-3s are vital for maintaining brain health, especially as women age. A 2010 study concluded that omega-3s could enhance brain function, mitigate inflammation and cell damage, and potentially decelerate Alzheimer's-related changes.

This is particularly significant for women who generally live longer and, as such, face a higher risk of cognitive decline and dementia.

2. Benefits for Bone and Joint Health

Omega-3s are also beneficial for bone integrity. A 2025 study demonstrated that women with higher omega-3 intake had a reduced risk of osteoporosis, particularly among younger demographics. Additionally, a 2023 meta-analysis verified that omega-3 supplementation can alleviate pain and improve joint function in osteoarthritis patients.

3. Heart Health Enhancement

Omega-3 fatty acids have long been recognized for their cardiovascular merits. An extensive review of over 7,000 studies disclosed that omega-3s from fish or fish oil supplements can decrease early mortality risk and combat heart disease.

Dr. Ayish pointed out that for women, particularly post-menopausal, omega-3s might partially offset the decline in estrogen’s heart-protective effects.

4. Hormonal and Fertility Improvements

A 2024 review found omega-3s enhance fertility by increasing pregnancy and fertilization rates, including for IVF patients. Additional studies indicated benefits for women with PCOS, helping to lower testosterone levels and regulate menstrual cycles.

5. Support for Pregnancy Health

Omega-3s are beneficial during pregnancy, promoting healthy development for the fetus. "They contribute significantly to fetal eye and brain development," Ayish explained. Adequate omega-3 levels are linked with reduced preterm birth and lower instances of postpartum depression.

Sources of Omega-3s

Since the human body doesn't naturally produce omega-3s, sourcing them through diet or supplements is essential. Foods high in omega-3s include:

- Salmon

- Walnuts

- Chia seeds

- Flax seeds

- Omega-3 enriched eggs and dairy

Vanessa King stressed the importance of deriving omega-3s from food whenever possible but acknowledged the need for supplements if dietary intake falls short. She advised opting for third-party tested supplements to ensure quality.