Omega-3s: Why They Matter and How to Get Enough

Omega-3 deficiency is surprisingly common in the United States. Up to 68% of adults and 95% of children fail to meet the recommended intake. This is primarily due to the standard Western diet, which is low in omega-3-rich foods, such as wild fish, and high in processed, nutrient-poor options.

For women in midlife, getting enough omega-3s can make a significant difference in how you feel—physically, mentally, and emotionally.

Why Omega-3s Matter—Especially in Midlife

– Support cognitive function, memory, and mood
– Help preserve muscle mass and strength
– Lower inflammation and support heart health
– Improve joint mobility and reduce stiffness
– Promote healthy, hydrated skin
– Support eye health and reduce age-related vision decline
– Help regulate the immune system and reduce chronic inflammation
– Support fetal development and postpartum health in pregnancy

What if You Don’t Eat Much Fish?

If you don’t regularly eat fatty fish like salmon or sardines, it may be helpful to supplement with a high-quality omega-3. Look for options that include both EPA and DHA—these are the active forms your body needs most. While plant-based sources like flax and chia contain ALA, the body converts only a small amount into EPA/DHA.

Top Omega-3 Food Sources

Fatty Fish:
– Wild salmon
– Mackerel
– Sardines
– Herring
– Anchovies

Plant-Based Sources:
– Chia seeds
– Ground flaxseeds
– Walnuts
– Hemp seeds
– Edamame
– Seaweed (e.g., nori)
– Algal oil (vegetarian source of EPA/DHA)

Final Tips

Omega-3s play a key role in midlife health and longevity. Whether through food, supplements, or both, your goal is to consistently include them in your weekly routine.

If you’re not sure how to increase your intake or which supplement to choose, talk with me during your next session. We’ll make sure your plan fits your goals and your lifestyle.

The Amie Method — Fuel. Strengthen. Thrive.
Helping women achieve lasting, sustainable change.