How EPA with DHA Supports Women's Bone Health and Brain Function

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If you are in your 50s and experiencing perimenopause, you may notice changes in your thinking. At times, it can feel like working through a mental fog. You occasionally forget things, or you may find it difficult to focus or concentrate.

If you find yourself in a similar spot, then omega-3 fatty acids like EPA with DHA may help you go through this phase. They play a much bigger role in your body than you might realize. Particularly when it comes to keeping your brain sharp and your bones strong as you age.

Why Women in Their 50s Need EPA with DHA

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain omega-3 fatty acids. They are mostly found in fatty fish and fish oil supplements. Your body can't make enough of these on its own, which is why knowing your dietary sources is important.

What are EPA and DHA good for?

EPA is widely studied for its role in supporting the body's natural inflammatory response. DHA is a key structural component of brain tissue. Research shows that DHA comprises approximately 40% of total fatty acids in the brain.

Do I need both DHA and EPA?

Yes, both EPA and DHA play complementary roles in the body. While they have distinct functions, they are often studied together for their combined contribution to overall wellness as women age.

The Brain-Supporting Benefits of Omega-3 Fatty Acids

Your brain is roughly 60% fat, and a significant portion of it is made up of DHA. This bioactive omega-3 fatty acid concentrates in your cell membranes, helping maintain their fluidity for proper brain function.

One study explored the relationship between omega-3 fatty acid levels and markers of brain health. Researchers observed associations between blood levels of EPA and DHA and measures related to brain volume and cognitive performance. Lower omega-3 levels were also associated with changes in blood flow in brain regions involved in memory.

This matters for women navigating hormonal transitions. Mental fog and forgetfulness are common during perimenopause. These symptoms may reflect changes in how the body uses essential fatty acids.

Interestingly, women of childbearing age convert plant-based ALA to EPA and DHA more efficiently than men do. After menopause, this conversion rate drops significantly. And as a result, dietary sources of omega-3s with DHA and EPA become more important.

Supporting Bone Health Through Omega-3s

Omega-3 fatty acids may also play a role in maintaining healthy bone density.

A study published in PLOS One examined nearly 1,900 Spanish women. It found a positive link between dietary EPA and DHA intake and bone mineral density. Women with normal bone density consumed more of these omega-3s than those with osteopenia or osteoporosis.

Research suggests EPA and DHA may play a role in supporting overall bone health. They have been studied in relation to bone density and may contribute to the balance between bone formation and bone breakdown. In addition, they support a healthy inflammatory response.

Since chronic inflammation is associated with changes in bone health, the anti-inflammatory properties of eicosapentaenoic acid become particularly relevant.

How Much EPA and DHA Do You Need a Day?

Nutrition experts recommend between 250-500mg of combined EPA and DHA daily for general health maintenance. For specific health concerns, 1,000-2,000mg daily may be beneficial for supporting mood and cognitive function.

What is Better in Omega-3, DHA or EPA?

Neither is "better" since they serve complementary functions. For brain health, DHA gets more attention due to its concentration in brain tissue. For inflammatory support, EPA takes the lead.

Most experts recommend getting both. This is why quality fish oil supplements with EPA and DHA offer a better combination.

Food Sources and Supplements

Good dietary sources of these omega-3 fatty acids are fatty fish such as salmon, mackerel, sardines, anchovies, and herring. Wild-caught salmon provides approximately 1.2-1.7 grams of EPA plus DHA per serving.

Fish oil supplements that have EPA with DHA offer an alternative if fish is not readily available. When selecting fish oil with the highest EPA and DHA, consider the following:

  • Concentration matters. Check labels for specific EPA and DHA amounts rather than just total fish oil.
  • Purity is essential since fish oil can contain contaminants.
  • Look for products manufactured in ISO-certified facilities with rigorous quality control. Products made to pharmaceutical-grade standards typically offer better absorption.

For those wondering if you can take fish oil with iron and vitamin C, the answer is yes, you can. Taking fish oil with meals may support absorption. Also, combining fish oil with magnesium glycinate is typically fine and may be complementary for overall wellness.

If you have a specific health condition, it is better to consult your healthcare provider first. If you have thyroid conditions, always discuss supplements with your doctor first.

Plant-Based Considerations

For vegetarians, getting adequate EPA and DHA presents challenges. Plants contain ALA, which your body can convert to EPA and DHA. However, this conversion is inefficient, typically ranging from just 0.5 to 8 percent. Flaxseeds and walnuts offer ALA but may not provide sufficient EPA and DHA for optimal brain and bone support.

Making Omega-3s Part of Your Wellness Strategy

Research continues to explore the role of EPA and DHA in supporting brain health, bone density, and overall well-being as women age. Adequate intake of EPA with DHA may support brain health, bone density, and overall well-being as women age.

Start by assessing your current intake. Are you eating fatty fish at least twice weekly? If not, consider a quality fish oil supplement to bridge the gap. Remember, supplements work best as part of a broader approach including regular exercise, stress management, and nutrient-rich eating.

Your brain and bones deserve thoughtful, long-term support.

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