Benefits of Omega-3: why should you take them?

Abstract

Omega-3s are essential fatty acids that support vision, brain function, the nervous system, cardiovascular balance, and help reduce inflammation.

In the context of PCOS, omega-3s are particularly beneficial for regulating inflammation and supporting hormonal balance.

During pregnancy, omega-3 supplementation helps promote healthy fetal development.

The benefits of omega-3 fatty acids are often highlighted, but why should you take them?
Understanding what omega-3s do, how they work in the body, and the many systems they support will help you use them effectively and turn them into true health allies.

What are omega-3 fatty acids?

Omega-3s are polyunsaturated fatty acids known as essential fats. This means they are vital for the proper functioning of the body, yet cannot be produced by the body itself.

Omega-3s contribute to:

Healthy vision development
Cognitive function (memory, concentration)
Proper nervous system function
Regulation of chronic inflammation
Tissue health (skin, blood vessels, veins and arteries)

Because modern diets are often highly processed and low in natural fats, many people do not consume enough essential fatty acids, making omega-3 deficiency relatively common.

The three types of omega-3

Omega-3s are divided into three main categories:

EPA (eicosapentaenoic acid)
Known for its anti-inflammatory properties and benefits for heart and brain health.
DHA (docosahexaenoic acid)
Essential for brain and retinal development and for maintaining a healthy nervous system.
ALA (alpha-linolenic acid)
A plant-based omega-3 that helps support cardiovascular health and blood pressure regulation.

How do omega-3s work in the body?

Omega-3s play a crucial role in neuronal communication and help maintain the flexibility of tissues, including nerve sheaths (myelin) and blood vessel walls. This flexibility supports healthy blood flow and protects both cardiovascular and nervous system health.

When consumed regularly, omega-3s help prevent chronic, low-grade inflammation from settling in and damaging tissues. They act as protectors of joints, cells and connective tissues.

A 2018 study showed that sufficient omega-3 intake helps reduce the release of inflammatory cells, leading to noticeable improvements in joint pain.

How do I know if I may be deficient in omega-3?

Although these symptoms can have multiple causes, a possible omega-3 deficiency may be associated with:

Dry eyes or light sensitivity
Poor concentration or memory issues
Mood changes, low mood, increased stress
Dry skin, dull hair, brittle nails
Chronic inflammation or joint discomfort

If symptoms persist, medical advice is always recommended.

Why are omega-3s useful for PCOS?

Polycystic Ovary Syndrome (PCOS) is often associated with chronic, low-grade inflammation, sometimes described as “silent inflammation”.

Beyond hormonal imbalance, PCOS may present with digestive discomfort, joint pain, headaches, acne, swelling, and persistent physical and mental fatigue.

According to INSERM, PCOS is multifactorial, involving dietary imbalance, endocrine disruptors, and lifestyle factors, alongside genetic and environmental components.

Omega-3s act on two key mechanisms relevant to PCOS:

Regulation of inflammation
Support of hormonal balance

Research suggests omega-3s may also support nervous system balance and mood, which is particularly relevant for women experiencing mental and emotional fatigue.

Several studies have shown promising results, including reductions in inflammatory markers such as C-reactive protein (CRP) after 12 weeks of supplementation, offering indirect benefits for women with PCOS.

As you may already know, PCOS is also the leading cause of female infertility worldwide. If you’d like to learn more, feel free to read our article on the impact of PCOS on fertility, as well as our guide on how to support a healthy pregnancy when living with this condition.

Omega-3 and fertility

Omega-3s are valuable allies for women at every stage of life, especially when planning a pregnancy.

They help support:

Hormonal balance
Egg quality
Overall reproductive health

Their benefits are maximised when combined with a healthy lifestyle and the elimination of factors that negatively impact fertility such as smoking, alcohol, chronic stress, sedentary habits, and nutritional deficiencies.

SOVA supports fertility through targeted food supplements.

Omega-3s also support male fertility by improving sperm motility, making them beneficial for both partners when trying to conceive.

Omega-3 during pregnancy and breastfeeding

Omega-3s remain essential during pregnancy, supporting the baby’s development — particularly the brain and retina, contributing to vision, memory and motor development.

They are key components of neuronal cell membranes and have been associated with a reduced risk of premature birth.

During breastfeeding, omega-3 intake continues to benefit the baby, while also supporting the mother’s cardiovascular health.

Cardiovascular health, weight regulation and skin benefits

Cardiovascular benefits

Omega-3s support cardiovascular health when combined with a balanced lifestyle by:

Helping reduce blood triglyceride levels
Supporting normal blood pressure
Promoting overall heart health, including in cardiovascular conditions

Omega-3 and weight management

Omega-3s may help regulate weight. Observational data suggests that omega-3 deficiency can impair fat-burning mechanisms, while sufficient intake may limit the formation of fat cells.

Visceral fat accumulation, often linked to metabolic syndrome, is influenced by omega-3 levels. One study showed that women supplementing with 3 g of fish oil daily for 3 months experienced a 14% increase in metabolic rate compared to placebo.

Skin health

Thanks to the anti-inflammatory action of EPA and DHA, omega-3s help relieve dryness, itching and acne. Studies have shown improvements in overall skin quality with supplementation.

Where can you find omega-3s?

Rich sources of EPA & DHA (2–3 times per week):

Salmon
Mackerel
Sardines
Anchovies
Herring
Trout
Cod liver oil
Eggs

Plant-based sources (ALA):

Algae
Flaxseed oil
Camelina oil
Walnut oil
Rapeseed oil
Hemp oil

Choose organic, cold-pressed oils to preserve omega-3 quality.

SOVA Omega-3: what are the benefits?

SOVA Omega-3 is made using high-quality fish oils, providing optimal levels of EPA and DHA to support overall metabolic health.

We recommend a minimum 1-month course to begin noticing effects, with 3 months allowing for more significant improvements whether your goal is fertility, pregnancy, breastfeeding, mood support, or reducing chronic inflammation.

Supplementing with omega-3s is a meaningful investment in your long-term health, at any age.

SOVA, supporting your wellbeing

You now understand the many benefits of omega-3s. All that’s left is to choose the duration of your SOVA Omega-3 course. Remember that supplementation works best alongside a diet adapted to your individual needs and a lifestyle that supports your body.

Take care of yourself, your body will thank you.

Key terms

Chronic inflammation : a long-lasting inflammatory state that persists over time, even in the absence of infection. It gradually damages tissues and may contribute to various health issues such as pain, fatigue, and metabolic disorders.
Epigenetics : refers to mechanisms that influence how genes are expressed without altering the DNA itself. These processes are shaped by lifestyle factors, diet, and environmental exposures.
Antioxidant profile : the overall balance of antioxidant molecules present in the body, which protect cells against oxidative stress and damage caused by free radicals.
Triglycerides : triglycerides are fats circulating in the bloodstream. They serve as an energy reserve, but when present in excess, they increase the risk of cardiovascular disease.

Scientific references

(1) The relationship between fish consumption and disease activity in rheumatoid arthritis Sara K. Tedeschi, MD, MPH,1 Joan M. Bathon, MD.

(2) Syndrome des ovaires polykystiques (SOPK) - INSERM

(3) Nutritional omega-3 deficiency abolishes endocannabinoid-mediated neuronal functions. Mathieu Lafourcade. Thomas Larrieu, Susana Mato.

(4) Omega-3 supplementation in the treatment of polycystic ovary syndrome (PCOS) – a review of clinical trials and cohort.

(5) Dietary Supplement Enriched in Antioxidants and Omega‑3 Protects from Progressive Light-Induced Retinal Degeneration, 2015.

(6) Olsen SF et al., Randomised clinical trials of fish oil supplementation in high risk pregnancies. Fish Oil Trials In Pregnancy (FOTIP) Team

(7) A.C. Skulas-Ray, P.W.F. Wilson, W.H. Harris, E.A. Brinton, P.M. Kris-Etherton, C.K. Richter, et al. Omega-3 fatty acids for the management of hypertriglyceridemia. A science advisory from the American Heart Association

(8) A Western-like fat diet is sufficient to induce a gradual enhancement in fat mass over generations. Florence Massiera, Pascal Barbry, Philippe Guesnet. Aurélie Joly, Serge Luquet, Chimène Moreilhon-Brest, Tala Mohsen-Kanson, Ez-Zoubir Amri, Gérard Ailhaud.

(9) Omega-3 Fatty Acid Supplementation for 12 Weeks Increases Resting and Exercise Metabolic Rate in Healthy Community-Dwelling Older Females Samantha L. Logan* and Lawrence L. Spriet.

(10) Neukam K, De Spirt S, Stahl W, Bejot M, Maurette JM, Tronnier H, Heinrich U. Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition. Skin Pharmacol Physiol

(11) ung JY, Kwon HH, Hong JS, Yoon JY, Park MS, Jang MY, Suh DH. Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris. a randomised. double-blind, controlled trial.