Alzheimer’s disease (AD) is one of the most devastating neurodegenerative conditions, slowly eroding memory, cognition and independence. What makes it particularly striking is its gender divide: women make up nearly two-thirds of all Alzheimer’s cases worldwide. While part of this imbalance is due to women generally living longer than men, research suggests there may be deeper biological and hormonal factors at play.
Amidst this, omega-3 fatty acids are emerging as a possible ally for women’s brain health.
The gender gap in Alzheimer’s
Studies have long shown that women are disproportionately affected by Alzheimer’s. Beyond longevity, scientists believe oestrogen may play a role. Oestrogen has protective effects on the brain, supporting memory and learning, but levels decline sharply after menopause. This hormonal shift may increase women’s vulnerability to age-related cognitive decline.
Omega-3 and the brain
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are vital building blocks for the brain. DHA makes up a significant portion of brain cell membranes, helping maintain their structure and communication. These fatty acids also have anti-inflammatory and antioxidant properties, both of which are important in slowing down the processes that contribute to neurodegeneration.
Emerging evidence suggests that omega-3 may help reduce the formation of amyloid plaques, one of the hallmarks of Alzheimer’s and improve blood flow to the brain. For women, whose risk is heightened after menopause, this nutritional support could make a meaningful difference.
Why women may benefit more
Some studies indicate that women may metabolise and utilise omega-3 differently compared to men. Oestrogen, for instance, enhances the conversion of plant-based omega-3 (ALA, found in flaxseeds, chia seeds and walnuts) into DHA and EPA. Although this benefit is reduced after menopause, dietary intake of omega-3 from fatty fish such as salmon, mackerel, sardines or supplements may help bridge the gap.
Everyday sources of omega-3
For women looking to support brain health, incorporating omega-3 into the diet can be simple and enjoyable:
Fatty fish: Salmon, mackerel, sardines, anchovies
Plant sources: Flaxseeds, chia seeds, walnuts
Supplements: High-quality fish oil or algae oil (a good plant-based option)
The bigger picture
Omega-3 is not a cure for Alzheimer’s, but it may be an important piece of the puzzle particularly for women, who bear the greater burden of the disease. Alongside other lifestyle measures such as regular exercise, quality sleep, and mental stimulation, nourishing the brain with healthy fats could help protect memory and cognition as women age.