Why Eating DHA-Rich Marine Food is Crucial for Women’s Health (and Why Omega-3 Supplements Aren’t the Same)

In my experience working with women over the past decade, I’ve seen firsthand the profound impact that DHA, a key omega-3 fatty acid, has on their overall health—especially when it's sourced from whole marine foods. While many women turn to omega-3 supplements as a convenient option, I’ve found that they often don’t yield the same results as incorporating DHA-rich foods like wild-caught fish into a nutrition plan. Understanding why marine-sourced DHA is so crucial for women’s health, and why supplements often fall short, can make a huge difference in achieving optimal well-being.
The Unique Role of DHA in Women’s Health
DHA is essential for so many aspects of health, particularly for women. It plays a critical role in brain function, emotional balance, hormone regulation, and reducing inflammation. Many of the women I’ve worked with, especially those dealing with hormonal imbalances, autoimmune conditions, and mood disorders, have benefited greatly from increasing DHA in their diet. What’s particularly fascinating about DHA is its role in hormone balance—helping to regulate estrogen, support thyroid function, and even modulate cortisol, which is often out of balance in women dealing with chronic stress.
For pregnant or breastfeeding women, DHA is non-negotiable. It supports the brain and eye development of the baby, but it also significantly affects the mother’s cognitive health and emotional well-being. I’ve seen how women with low DHA levels often struggle with mood swings, low energy, and even symptoms of postpartum depression.
Why Omega-3 Supplements Aren’t the Same
While supplements like fish oil are often the go-to recommendation, they don’t always provide the same benefits as eating whole marine foods. Over the years, I’ve created protocols for clients that included omega-3 supplements, but I noticed that women who got their DHA from actual food sources experienced more profound and lasting changes. There’s a reason for that. DHA from whole fish is more bioavailable to the body—meaning it's better absorbed and utilized, particularly by the brain and nervous system.
Michael Crawford, whose research on brain development has influenced much of my approach, highlights how DHA from marine sources has unique properties. When you eat DHA from fish, it comes naturally bound to other important nutrients like phospholipids, which improve the body’s ability to absorb and use it. In contrast, many omega-3 supplements contain DHA in a less absorbable form, which can limit its effectiveness. This is why, in my experience, women often feel more of a shift in their energy, mood, and hormone balance when they start incorporating DHA-rich fish like salmon or sardines into their diets rather than relying on supplements alone.
The Synergy of Nutrients in Whole Marine Foods
Another key factor I emphasize with clients is the nutrient synergy found in marine foods. When you eat wild-caught fish, you're not just getting DHA—you’re also getting a package of complementary nutrients like iodine, selenium, and vitamin D, which all play a role in supporting hormonal health, thyroid function, and immune balance. This kind of nutrient complexity can’t be replicated in a supplement.
I’ve found this to be especially important for women with thyroid issues, autoimmune conditions, or chronic inflammation. These conditions are often more difficult to manage with supplements alone because the body needs a full spectrum of nutrients to support healing. The iodine from fish, for example, is essential for thyroid health, while selenium plays a role in reducing inflammation and supporting immune function. These elements all work together to enhance the absorption and effectiveness of DHA, creating a more holistic and sustainable impact on health.
Quality Matters
Over the years, I’ve also come across numerous clients who have tried various omega-3 supplements with minimal results. Many of these supplements are highly processed and may contain oxidation by-products, making them less effective or even harmful in the long term. In contrast, I recommend clients seek out high-quality, wild-caught fish for a cleaner, more potent source of DHA.
While supplements can be helpful in certain situations, particularly for those with dietary restrictions, my experience has shown that the benefits of eating marine-sourced DHA far outweigh relying solely on supplements. For example, women with high levels of inflammation or hormonal imbalances often see better results when they focus on real, whole foods.
Conclusion: Prioritize Marine Foods for Long-Term Health
In my years of working with women to restore balance to their health, I’ve seen that the key to optimal wellness often lies in the simplicity of nourishing, whole foods. DHA from marine sources is one of those fundamental nutrients that women need, whether for brain health, hormone balance, or inflammation management. While supplements can help bridge gaps in the short term, they can’t match the full benefits that come from eating high-quality, DHA-rich fish.
As Michael Crawford’s research confirms, DHA from marine foods is a critical part of our evolution and a necessity for modern health. For any woman looking to support her brain, hormones, and overall well-being, my advice is clear: prioritize whole, wild-caught fish as a regular part of your diet. The body—and mind—will thank you.
Jelena Petelinkar
Functional medicine specialist
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