Omega-3 for Women: Benefits for Heart, Brain, Skin and Healthy Ageing

Quick Answer

Omega-3 fatty acids are a family of essential fats involved in normal human physiology. The three you'll hear about most often are ALA (found mainly in plant foods), EPA (found predominantly in marine foods) and DHA (also found predominantly in marine foods and particularly important as a structural component of the brain and retina).

For women interested in healthy ageing, omega-3 is worth understanding, but not because it is a miracle anti-ageing nutrient. The strongest practical message is much simpler: eat fish regularly, particularly oily fish. UK guidance recommends at least two portions of fish each week, including one portion of oily fish, with a portion around 140 g. Oily fish such as salmon, sardines, mackerel, herring and trout are particularly rich in long-chain omega-3s.

EPA and DHA are particularly relevant to cardiovascular health, while DHA also has recognised physiological roles in normal brain function. Research is also exploring omega-3 in relation to muscle, cognition, skin and menopause. However, the evidence in these areas is more mixed, and we should not pretend every proposed benefit has been proven. Food should therefore come first. If you do not regularly eat oily fish, an appropriately chosen omega-3 supplement can be a convenient way of increasing your intake.

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What You'll Learn

In this guide, we'll explore: what omega-3 actually is; the difference between ALA, EPA and DHA; why women need dietary omega-3; what EPA and DHA do in the body; the evidence for cardiovascular health; whether omega-3 protects your brain as you age; what we know about omega-3 and menopause; whether omega-3 helps muscle; what the research says about skin; the best food sources; whether plant omega-3 is enough; how much oily fish UK guidance recommends; when an omega-3 supplement may be useful; what to look for when choosing one; where salmon oil differs from concentrated fish oil; and how Nibu Wild Salmon+ fits into an evidence-led healthy-ageing routine.

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Introduction: Fat Isn't the Enemy

For decades, dietary fat had an image problem. Low-fat yoghurt. Low-fat spreads. Low-fat everything. Fat became something to avoid rather than something to understand. We now know the story is considerably more nuanced. Fat is an essential part of human nutrition. It provides energy, forms part of cell membranes, helps us absorb fat-soluble vitamins and provides essential fatty acids that our bodies cannot manufacture in sufficient quantities themselves.

But different fats are not physiologically identical. And that brings us to omega-3. You have probably seen it described as being good for almost everything: your heart, your brain, your joints, your skin, your mood, your hormones, your memory, your menopause, your muscles, perhaps even your longevity. Whenever one nutrient accumulates that many promises, it's worth asking: what does the evidence actually say?

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What Is Omega-3?

Omega-3 isn't one single nutrient. It is a family of polyunsaturated fatty acids. Three forms are particularly relevant to human nutrition:

Omega-3	Full name	Common sources
ALA	Alpha-linolenic acid	Flaxseed, chia, walnuts, rapeseed oil
EPA	Eicosapentaenoic acid	Oily fish and marine oils
DHA	Docosahexaenoic acid	Oily fish, marine oils and algae

ALA is considered essential because humans cannot synthesise it. Your body can convert some ALA into EPA and subsequently DHA. But conversion is limited and variable. This is one reason oily fish and marine or algal sources of EPA and DHA receive so much attention.

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EPA and DHA Are Related, But They Aren't Identical

EPA and DHA are often grouped together as though they perform exactly the same jobs. They don't. Both are long-chain omega-3 fatty acids, but their structures and biological roles differ. DHA is an important structural component of cell membranes and is particularly concentrated in tissues such as the brain and retina. EPA has important roles as a precursor to signalling molecules and is extensively researched in relation to cardiovascular physiology. They work within a complex network rather than acting as two interchangeable substances. This distinction becomes important when we look at clinical trials different formulations and different doses can produce different outcomes.

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Why Are Omega-3s Important for Women?

There isn't a special female version of omega-3. Women and men share the same fundamental requirement for essential fatty acids. But several health priorities become particularly relevant across a woman's lifespan, including cardiovascular health, brain health, pregnancy and fetal development, maintaining muscle and physical function, menopause and changing cardiovascular risk, healthy skin and healthy ageing more broadly. The mistake would be to conclude that omega-3 therefore solves all of those things. Think of omega-3 as one piece of nutritional infrastructure. Important. Useful. But still only one piece.

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Omega-3 and Heart Health

Long-chain omega-3 fatty acids have been studied extensively in relation to blood triglycerides, cardiovascular physiology, coronary heart disease and cardiovascular events. But the story is more complicated than: take fish oil and prevent heart disease. Different clinical trials have used different doses, populations and formulations. Some large trials have produced modest or neutral cardiovascular results, while particular high-dose purified EPA interventions in selected high-risk populations have shown benefits. Omega-3-rich foods belong within a heart-healthy dietary pattern. Supplements should not be confused with prescription omega-3 therapies used for specific medical indications.

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Food First: Why Oily Fish Matters

The NHS recommends eating at least two portions of fish each week, including one portion of oily fish. Examples include salmon, sardines, mackerel, herring, trout, pilchards and sprats. A portion is approximately 140 g cooked. Oily fish provides more than omega-3  depending on the fish, it can also provide protein, vitamin D, selenium, iodine and other micronutrients. A salmon fillet isn't simply an EPA and DHA delivery system. It's food.

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Omega-3 and Triglycerides

EPA and DHA can reduce blood triglyceride concentrations, particularly at higher therapeutic doses. The doses used medically to treat raised triglycerides may be substantially higher than the amount provided by an ordinary food supplement. If you have high triglycerides, speak to your GP or another appropriately qualified healthcare professional rather than simply buying several bottles of fish oil.

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What Happens to Cardiovascular Risk Around Menopause?

Before menopause, women often have a lower incidence of cardiovascular disease than similarly aged men. That advantage does not continue indefinitely. During and after the menopause transition, changes can occur in body-fat distribution, blood lipids, blood pressure, insulin sensitivity and vascular function. Know your blood pressure, cholesterol, blood glucose where appropriate, waist measurement and family history. Then support those numbers with movement, strength training, a nutritious diet, not smoking, adequate sleep and appropriate medical care. Omega-3 can belong in that picture. It isn't the whole picture.

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Omega-3 and the Brain

DHA is particularly abundant in the brain. Observational studies have sometimes associated higher fish consumption or omega-3 status with better cognitive outcomes. Supplement trials have been less consistent. A 2024 systematic review and dose-response meta-analysis examined omega-3 and cognitive function in people without dementia, illustrating both the continuing interest and the complexity of the evidence. Should we say omega-3 prevents dementia? No. That goes beyond the evidence.

A Better Way to Think About Brain Health

Healthy brain ageing is influenced by blood pressure, physical activity, cardiovascular health, diabetes risk, smoking, sleep, hearing, social connection, education and cognitive stimulation, and nutrition. DHA belongs within this picture. But eating salmon does not make the rest optional.

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Omega-3 and Menopause

This is an area where marketing has moved considerably faster than the science. A systematic review examining omega-3 supplementation in postmenopausal women found that the combined evidence did not provide substantial support for omega-3 as an effective treatment for vasomotor symptoms, sleep quality or depression. Omega-3 does not restore ovarian function. It does not replace oestrogen. It should not be presented as an alternative to HRT when HRT is clinically appropriate. Supporting cardiovascular health and overall metabolic health during midlife is a much more credible reason to think about omega-3.

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Omega-3 and Muscle: An Interesting but Emerging Area

Researchers have investigated whether omega-3 supplementation could influence muscle protein synthesis, muscle mass, strength and physical function. The results are interesting but not decisive. A systematic review and meta-analysis in older adults found no significant overall effect on lean tissue mass. Another meta-analysis found a very small improvement in muscle strength but no significant effect on muscle mass overall.

If You Want Stronger Muscles, Start Here

The priorities remain: resistance training; adequate protein; sufficient energy; creatine, where appropriate; and recovery, including adequate sleep. Omega-3 may prove to have an interesting supportive role in muscle biology. But it doesn't replace any of those foundations.

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Omega-3 and Skin

Researchers have investigated dietary fatty acids in relation to skin barrier function, inflammatory signalling, UV responses, dryness and certain dermatological conditions. But there is not enough evidence to tell women that omega-3 will make their wrinkles disappear, nor should an omega-3 supplement be marketed as an internal sunscreen. For long-term skin health, think about sun protection, not smoking, adequate nutrition, protein, sleep and appropriate skincare. Then consider nutrients such as omega-3 and antioxidants  including astaxanthin  within that wider framework.

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What About Omega-3 and Inflammation?

EPA and DHA can influence the production of signalling molecules involved in inflammatory processes, and they serve as precursors for specialised pro-resolving mediators. But inflammation itself is not inherently bad you need inflammatory responses to fight infection, heal wounds, respond to exercise and repair tissue. This connects directly with a concept we explore in Inflammaging: The Hidden Cause of Ageing. No capsule can cancel out smoking, physical inactivity, poor diet, excessive alcohol, chronic sleep deprivation or unmanaged metabolic disease.

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Omega-3 and Joints

There is research into marine omega-3s in inflammatory joint diseases such as rheumatoid arthritis. But that evidence should not automatically be converted into a claim that an ordinary omega-3 supplement will prevent joint ageing or eliminate everyday aches. For most women, the most valuable interventions remain staying physically active, maintaining muscle, resistance training appropriately, managing body weight where necessary and seeking assessment for persistent pain.

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Omega-3 and Mood

Some meta-analyses suggest possible benefits from particular EPA-dominant formulations in certain people with depressive disorders. But depression is a medical condition with biological, psychological and social dimensions. Omega-3 should not replace evidence-based mental-health treatment. If you're experiencing persistent low mood, loss of interest, anxiety or other mental-health symptoms, speak to an appropriately qualified healthcare professional.

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The Best Food Sources of Omega-3

For EPA and DHA, oily fish remains the obvious dietary source: salmon, sardines, mackerel, herring, trout, pilchards and sprats. Some shellfish contain EPA and DHA, although generally less than oily fish. Microalgae are the original source of marine omega-3 within aquatic food chains algal DHA and EPA supplements can be useful options for people following vegetarian or vegan diets.

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What About Plant Omega-3?

Useful sources of ALA include flaxseed, chia seeds, walnuts, rapeseed oil and hemp seeds. But ALA is not identical to EPA and DHA. The body can convert ALA to longer-chain omega-3 fatty acids, but conversion is limited. The better question is how to build a varied diet that provides multiple beneficial foods.

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How Much Fish Should Women Eat?

UK guidance recommends at least two portions of fish per week, including one portion of oily fish. A portion is around 140 g cooked. Because some pollutants can accumulate in oily fish, NHS guidance advises women who are trying for a baby, pregnant or breastfeeding not to exceed two portions of oily fish per week.

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Do You Need an Omega-3 Supplement?

Not necessarily. If you regularly eat oily fish and have a varied diet, supplementation may not be necessary. A supplement becomes more relevant when someone rarely or never eats oily fish, dislikes fish, has dietary restrictions, has an individually identified nutritional need, or has been advised to use one by a healthcare professional. The word is supplement. It is supposed to supplement your diet. Not replace it.

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Fish Oil, Salmon Oil or Algal Oil?

There isn't one universally superior choice. Fish oil typically provides EPA and DHA derived from marine fish. Salmon oil provides naturally occurring EPA and DHA within salmon oil. Algal oil can provide DHA and, depending on the product, EPA particularly useful for people who avoid fish. The right choice depends on your diet, EPA and DHA content, product quality, testing, freshness, sustainability and individual needs.

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Don't Judge an Omega-3 by the Number on the Front

A bottle saying 1,000 mg fish oil does not necessarily mean 1,000 mg EPA + DHA. The total quantity of oil and the quantity of EPA and DHA are different things. Turn the pack around. Look for the actual amounts of EPA and DHA. That tells you far more.

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Why Oxidation Matters

Omega-3 fatty acids contain multiple double bonds, making them chemically vulnerable to oxidation. Reputable manufacturers monitor measures such as peroxide value, anisidine value and TOTOX. Quality isn't only about how attractive the packaging looks. It's about what is happening inside it.

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Where Does Nibu Wild Salmon+ Fit?

Nibu Wild Salmon+ was created for women who want a simple marine-oil supplement as part of a broader healthy-ageing routine. It contains Wild Alaskan Salmon Oil in softgel form, with a minimum specification of 85 mg EPA and 64 mg DHA per softgel. For the analysed production batch, each softgel contained:

Nutrient/component	Tested amount per softgel
EPA	87 mg
DHA	70 mg
Naturally occurring astaxanthin	50 mcg
Vitamin D	50 IU per gram of oil

The Certificate of Analysis confirmed the tested batch conformed to its specified limits for lead, cadmium, arsenic, mercury, PCBs, dioxins and dioxin-like PCBs. At the daily serving of two softgels, that analysed batch provides approximately 314 mg combined EPA and DHA above the 250 mg daily intake associated with the recognised beneficial effect on normal heart function.

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Why Does Wild Salmon+ Naturally Contain Astaxanthin?

Astaxanthin is a red carotenoid associated with the characteristic pink-red colour of salmon. Our analysed batch contained 50 mcg per softgel naturally present within the oil rather than the primary reason for taking the product. Wild Salmon+ is not an alternative to Nibu's dedicated astaxanthin supplement. The quantities and purpose are different.

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Wild Salmon+ Is Not a High-Dose Omega-3 Concentrate

Wild Salmon+ is based on Wild Alaskan Salmon Oil rather than being positioned as a highly concentrated EPA/DHA therapeutic product. Someone requiring a high-dose EPA or DHA intervention for a specific medical reason may need a completely different product under professional guidance. This is precisely why reading labels matters.

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When Should You Take Omega-3?

Marine-oil supplements are commonly taken with food. Nibu Wild Salmon+ is taken as two softgels daily with a meal. The exact time of day is far less important than consistency.

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Omega-3 and Pregnancy

The NHS specifically advises avoiding fish liver oil supplements during pregnancy because they can contain high levels of vitamin A in the form of retinol. Pregnant and breastfeeding women should follow current NHS guidance and discuss supplementation with their midwife, pharmacist or GP.

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Is More Omega-3 Better?

No. High-dose omega-3 supplementation may have different physiological effects and safety considerations from ordinary dietary intake. Choose a dose for a reason. Not because the number on the bottle looks impressive.

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Omega-3 Across a Woman's Life

Life stage	Why omega-3 may be relevant	What matters most
20s and 30s	General nutrition, cardiovascular health, pregnancy considerations	Build good dietary habits early
Pregnancy	DHA is relevant to fetal nervous-system development	Follow pregnancy-specific NHS guidance
40s / perimenopause	Cardiovascular and metabolic health become increasingly important	Diet, strength, sleep, blood pressure and menopause care
Postmenopause	Cardiovascular risk deserves greater attention	Whole lifestyle rather than one nutrient
Later life	Brain, cardiovascular and physical health remain priorities	Nutrition, movement, muscle, social connection and medical prevention

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Myth vs Fact

Myth: All omega-3 is the same.
Fact: ALA, EPA and DHA are different fatty acids with different sources and biological roles.

Myth: Flaxseed contains the same omega-3 as salmon.
Fact: Flaxseed primarily provides ALA, while salmon provides preformed EPA and DHA.

Myth: Every woman needs an omega-3 supplement.
Fact: Many women can obtain omega-3 through food. Supplementation depends on diet and individual circumstances.

Myth: Omega-3 prevents dementia.
Fact: DHA is important to normal brain physiology, but evidence does not justify claiming omega-3 supplements prevent dementia.

Myth: Omega-3 balances menopause hormones.
Fact: Omega-3 does not restore ovarian hormone production or balance menopause hormones.

Myth: More omega-3 is always better.
Fact: Dose matters. High-dose supplementation is not automatically more beneficial and may require medical guidance.

Myth: 1,000 mg fish oil means 1,000 mg EPA and DHA.
Fact: Total oil content and EPA/DHA content are different. Always read the nutritional information.

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Frequently Asked Questions

What does omega-3 do for women?
Omega-3 fatty acids have numerous physiological roles. EPA and DHA are particularly relevant to cardiovascular health, while DHA is an important structural component of the brain and retina.

Should women over 40 take omega-3?
Not automatically. Women who regularly eat oily fish may already obtain meaningful EPA and DHA from food. Women who rarely eat oily fish may choose to consider supplementation.

Is omega-3 good for menopause?
Omega-3 remains nutritionally relevant during menopause, particularly within a heart-healthy diet. However, evidence does not currently support presenting omega-3 as a reliable treatment for hot flushes, sleep problems or other menopause symptoms.

Is omega-3 good for your heart?
Long-chain omega-3 fatty acids have established cardiovascular effects, including effects on triglycerides at appropriate doses.

Does omega-3 improve skin?
Omega-3 fatty acids are relevant to normal cell membranes and have been studied in skin health, but they should not be marketed as a treatment for wrinkles or as a replacement for skincare and sun protection.

Is salmon oil better than fish oil?
Not necessarily. Compare EPA and DHA content, source, quality, testing and the reason you are taking them.

Is plant omega-3 enough?
ALA from plant foods is nutritionally valuable, but conversion to EPA and DHA is limited. People who avoid fish may wish to consider algal EPA/DHA.

How much oily fish should I eat?
The NHS recommends at least two portions of fish per week, including one portion of oily fish. A portion is around 140 g cooked.

Can I take omega-3 if I take medication?
If you take prescription medicines, have a medical condition, are pregnant or breastfeeding, or are considering higher-dose omega-3 supplementation, discuss this with an appropriately qualified healthcare professional.

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Key Takeaways

• Omega-3 is a family of fatty acids, not one nutrient.
• ALA is found mainly in plant foods. EPA and DHA are found predominantly in oily fish, marine oils and algae.
• UK guidance recommends at least two portions of fish per week, including one portion of oily fish.
• The cardiovascular evidence for omega-3 is stronger than many of the claims made for skin, menopause and muscle.
• DHA is important to normal brain physiology, but omega-3 supplements should not be claimed to prevent dementia.
• Evidence for omega-3 as a menopause symptom treatment remains insufficient.
• Food should come before supplements wherever practical.
• If choosing a supplement, look at the actual EPA and DHA content, not simply the total amount of oil.
• Quality, freshness, contaminant testing and transparency matter.
• Nibu Wild Salmon+ provides Wild Alaskan Salmon Oil with naturally occurring EPA, DHA and astaxanthin approximately 314 mg combined EPA and DHA per two-softgel daily serving (analysed batch).
• No omega-3 supplement replaces movement, strength training, good nutrition, sleep or appropriate healthcare.

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The Nibu Longevity Take

Omega-3 is a perfect example of why Nibu exists. Somewhere between fat is bad for you and fish oil fixes everything there is a much more useful truth. Your body needs fat. EPA and DHA have important physiological roles. Oily fish is an excellent food. And some women may find an omega-3 supplement useful. We don't need to turn a valuable nutrient into a miracle. Eat the salmon. Add the vegetables. Walk after dinner. Lift something heavy enough to challenge your muscles. Sleep. Know your blood pressure. Look after your relationships. And if your diet leaves a genuine gap, supplement thoughtfully.

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Conclusion

Omega-3 deserves its place in conversations about women's health and healthy ageing — but it deserves an accurate place. Start with food. Aim to include oily fish regularly within a varied, balanced diet. If you don't eat oily fish, consider whether a quality supplement could sensibly fill that nutritional gap. Ask: where does the oil come from? How much EPA and DHA does it actually provide? Has it been tested? Is the company transparent? The goal isn't to take omega-3. The goal is to understand why you're taking it.

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References

1. NHS. Fish and Shellfish. NHS Eat Well guidance.
2. Efficacy and Safety of Omega-3 Fatty Acids in the Prevention of Cardiovascular Disease: A Systematic Review and Meta-analysis.
3. Effects of Eicosapentaenoic Acid vs Eicosapentaenoic/Docosahexaenoic Acids on Cardiovascular Mortality: Meta-Analysis of Clinical Trials.
4. Suh SW, et al. The Influence of n-3 Polyunsaturated Fatty Acids on Cognitive Function in Individuals Without Dementia. BMC Medicine. 2024;22:109.
5. Effects of Omega-3 Polyunsaturated Fatty Acids Intake on Vasomotor Symptoms, Sleep Quality and Depression in Postmenopausal Women. Nutrients. 2023;15:4231.
6. Maghalian M, et al. The Effect of Oral Vitamin E and Omega-3 on Menopausal Hot Flushes. Post Reproductive Health. 2022.
7. Effects of Omega-3 Supplementation on Skeletal Muscle in Older Adults. PMID: 35684018.
8. Timraz M, et al. The Effect of Long Chain n-3 Fatty Acid Supplementation on Muscle Strength in Older Adults. Nutrients. 2023.
9. The Effects of Omega-3 Polyunsaturated Fatty Acids on Muscle and Whole-Body Protein Synthesis. 2024.
10. NHS. Healthy Eating in Pregnancy.
11. NHS. Vitamins and Supplements in Pregnancy.
12. Icelandirect LLC. Certificate of Analysis: Alaskan Salmon Oil 1000 mg Softgels, Lot SGE20250355. November 2025.

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Continue Reading

• Salmon Oil vs Fish Oil: What's the Difference?
• What Is Wild Salmon+? Benefits for Women's Healthy Ageing
• Perimenopause Explained: What Is Happening to Your Body in Your 40s?
• Why Strength Matters More Than Weight as You Age
• Protein for Women Over 40: How Much Do You Really Need for Healthy Ageing?
• Sleep and Healthy Ageing: What Happens to Your Body When You Don't Get Enough?
• Inflammaging: The Hidden Cause of Ageing
• The Complete Guide to Astaxanthin

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About The Nibu Journal

The Nibu Journal is the educational home of Nibu Naturals. Created to help women make informed decisions about healthy ageing, we explore longevity, women's health, nutrition, supplements, skin health and lifestyle through clear, evidence-led education. Educate first. Support second. Sell naturally.

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Medical Disclaimer

This article is provided for general educational purposes and is not intended to diagnose, treat, cure or prevent any medical condition. Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. If you are pregnant, breastfeeding, trying to conceive, taking prescription medication, have a medical condition or are considering higher-dose omega-3 supplementation, speak to your GP, pharmacist, midwife or another appropriately qualified healthcare professional. People with fish allergies should check product ingredients carefully. Do not use an over-the-counter omega-3 supplement as a substitute for prescribed medication or treatment for raised triglycerides, cardiovascular disease, depression, inflammatory disease or any other medical condition.