Omega-3 in Midlife — Why I Take It Every Day
By Caroline Grey, Founder of Craft Your Body
If I had to pick just a handful of supplements to keep in my cupboard, a good quality omega-3 would be one of them. Not because it's fashionable, but because I know — from years of blood tests, genetic testing and simply paying attention to how my body feels — that I do better when I get enough omega-3.
Inflammation is one of the quiet drivers behind so many midlife symptoms: achy joints, slow recovery, brain fog, low mood, stubborn weight and skin that looks inflamed rather than rested. And one of the simplest, most evidence-backed ways to support a healthy inflammatory balance is to make sure you're getting enough omega-3.
What omega-3 actually is
Omega-3 is an essential fatty acid. "Essential" means your body cannot make it — you have to consume it through food or supplementation. The two most important long-chain omega-3s are:
- EPA (Eicosapentaenoic Acid) — best known for its anti-inflammatory and heart-supportive properties.
- DHA (Docosahexaenoic Acid) — a major structural fat in the brain and eyes, important for cognition, mood and vision.
Both are found in meaningful amounts in oily fish, in high-quality fish oil supplements, and in algae oil — which is where fish get their omega-3 from in the first place. Plant sources like flax, chia and walnuts provide a different omega-3 called ALA, which the body has to convert into EPA and DHA — and that conversion is inefficient, especially as we get older. So while I love those foods, they don't give me the EPA and DHA I'm actually after.
The omega-6 problem — and why the ratio matters
Omega-6 is also an essential fat, and it isn't the villain it's sometimes made out to be. We need it. The problem is the balance.
The ideal ratio of omega-3 to omega-6 is thought to be somewhere around 1:1 to 1:3. In many Western diets, it's closer to 1:15 or even 1:20. That matters because omega-6, in excess, can be pro-inflammatory — not because it's harmful on its own, but because it competes with omega-3 for the same enzymes and tilts the body toward producing more inflammatory compounds.
Where does all that omega-6 come from? The biggest sources in the modern diet are:
- Vegetable and seed oils — sunflower, corn, soybean, rapeseed and safflower oils used in cooking and manufacturing.
- Processed and packaged foods — crisps, crackers, biscuits, pastries and snack bars.
- Takeaways and deep-fried foods — often cooked in cheap, repeatedly heated vegetable oils.
- Margarine and spreads — many are based on refined vegetable oils.
- Shop-bought salad dressings and mayonnaise — frequently made with omega-6-heavy oils.
I'm not saying never have these things. I live in the real world too. But if your diet is heavy on them and light on oily fish, your omega-3 to omega-6 ratio is almost certainly working against you.
Why I know I need extra anti-inflammatory support
Years of blood tests and genetic testing have shown me that I personally have a higher need for anti-inflammatory support. Some people's genetics mean they convert fats less efficiently, or produce more inflammatory compounds from the same starting point. I'm one of them.
That knowledge changed how I eat and supplement. I don't just guess any more. I make sure I'm getting a good dose of EPA and DHA daily, because for me, it's one of the most reliable ways to keep my joints happier, my recovery quicker and my head clearer.
What the research says — in plain English
Omega-3 isn't a fad. The benefits are well established:
- DHA contributes to the maintenance of normal brain function and normal vision.
- EPA and DHA together contribute to the normal function of the heart. For this effect, you need a minimum of 250mg of combined EPA and DHA each day.
- Omega-3s also support a healthy inflammatory response, which is relevant for joints, recovery, mood, skin and metabolic health.
Those aren't wild claims. They're the reason a good omega-3 has been part of my routine for years.
The benefits that matter in midlife
Powerfully anti-inflammatory
Omega-3s help balance the body's inflammatory response. For midlife women, this matters because inflammation underpins so many of the things we start to notice — joint stiffness, sluggish recovery, brain fog, low mood, skin that looks tired and weight that won't shift. I notice the difference in my own joints and recovery when I'm consistent with it.
Supports heart health
EPA and DHA contribute to the normal function of the heart. To get this benefit you need at least 250mg of combined EPA and DHA each day. It's not a huge amount, but many women aren't getting close — especially if they don't eat oily fish regularly.
Brain function, mood and vision
DHA is a major structural component of the brain and the retina. It contributes to the maintenance of normal brain function and normal vision. In midlife, when brain fog, low mood and sleep disruption can creep in, supporting DHA intake is one of the simplest things I do for my head as well as my body.
Balances the omega-6 overload
Most modern diets are swimming in omega-6 — vegetable oils, crisps, takeaways, packaged baked goods, fried foods, margarine and many salad dressings. Omega-6 isn't bad in itself, but too much of it and not enough omega-3 can push the body toward a more pro-inflammatory state. A good omega-3 supplement helps redress that balance.
An essential we can't make
Omega-3 is an essential fatty acid, which means the human body cannot produce it. We have to get it from food or supplements. If you're not eating oily fish two or three times a week, you're almost certainly short-changing yourself.
Food first — but be honest about how often you eat oily fish
The best dietary sources of EPA and DHA are oily fish:
- Salmon
- Mackerel
- Sardines
- Anchovies
- Herring
- Trout
Public health guidance generally suggests two portions of fish a week, one of them oily. In reality, most women I speak to aren't hitting that consistently. If you're not eating oily fish at least twice a week, an omega-3 supplement is a sensible way to close the gap.
What to look for in an omega-3
Whether you end up with a fish oil or an algae oil, the same checks apply:
- High EPA and DHA per serving — check the label for the actual EPA and DHA content, not just the total oil in the capsule. I aim for at least 1g combined EPA and DHA daily, and often more depending on my training and how I'm feeling.
- Third-party tested for purity — for heavy metals, PCBs and oxidation. On a fish oil, an IFOS certification is a good sign. A cheap, rancid oil is worse than no oil.
- Triglyceride or re-esterified triglyceride form — these are better absorbed than the cheaper ethyl ester form.
- Sustainability — wild, small fish sources, responsibly farmed fish, or algae oil, which skips the fish altogether.
- No unpleasant aftertaste — a good quality oil shouldn't repeat on you. If it does, it may be oxidised (rancid).
What I take
I'm not vegetarian or vegan, so a high-quality, third-party tested fish oil suits me well and I take one for a good part of the year, usually with my main meal to improve absorption. Mine is a high-strength 2000mg fish oil that's IFOS certified for purity — which is exactly the sort of independent testing I'd tell you to look for on a label.
I also use a vegan omega-3, because I don't want anyone who doesn't eat fish to think omega-3 isn't for them — it isn't the only option. That one is Arbonne Daily Omega, which goes straight to the source and delivers essential omega-3 fatty acids directly from algae and Ahiflower® oil rather than from a fish. It's vegan, there's no fishy aftertaste, the capsules are fresh tasting with a light orange essence, and it's designed to support brain health — sustainably sourced and consciously formulated, which is what makes it easy to actually keep taking.
Having both in the cupboard means I can rotate between them and simply keep taking one, which is really the only thing that matters.
Both are affiliate links — I may earn a small commission at no extra cost to you. Arbonne products are only available in the UK, USA, Canada, Poland, Australia and New Zealand.
I only ever recommend products I take myself or would happily give to my own clients. If I share an affiliate link, I'll always say so.
How much do you need?
For the heart-health claim, you need a minimum of 250mg of combined EPA and DHA daily. For general anti-inflammatory support and midlife wellbeing, many practitioners — myself included — consider 1–2g combined EPA and DHA a useful daily target for active women.
More isn't always better, and if you take blood-thinning medication, have a bleeding disorder, or are scheduled for surgery, speak to your GP before taking higher doses.
The bottom line
Omega-3 is one of the simplest, most evidence-backed supplements I recommend for midlife women. It supports inflammation balance, heart health, brain function and recovery — and most of us simply don't get enough from diet alone.
If your diet is high in processed foods, vegetable oils and takeaways, and low in oily fish, a good quality omega-3 — fish oil or algae oil — is one of the best places to start. It won't undo a poor diet, but it will support the good habits you're already building.
As always, this reflects my own experience and what I personally implement. It isn't medical advice — please check with your GP or a qualified practitioner if you have a health condition, take medication, or are unsure what's right for you.
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