Neurologist explains how a lack of omega-3s could be making women more vulnerable to dementia, memory loss

New research suggests that low-fat diets and lack of omega-3s may increase Alzheimer’s risk in women. Experts explain how fats protect brain health. (Image: Pexels)

Low-fat diets might have once been all the rage, but could they be harming women’s brains? Growing evidence now suggests that a lack of healthy fats, particularly omega-3 fatty acids, may raise the risk of Alzheimer’s disease in women.

According to Dr Sachin Adukia, Senior Consultant Neurologist at Dr L H Hiranandani Hospital, Powai, Mumbai, certain dietary choices, paired with hormonal and metabolic changes, could be setting the stage for memory decline later in life. “Healthy fats, especially DHA and EPA from omega-3 fatty acids, are vital to brain function,” Dr Adukia explained to Moneycontrol, adding, “They keep the brain's cell membranes flexible, support communication between neurons, and control inflammation.” Without them, the brain becomes more vulnerable to damage, from stress, ageing, and even vascular changes.

Recent studies show that women with Alzheimer’s tend to have significantly lower levels of omega-3-related lipids in their blood compared to healthy women. Interestingly, this drop isn't as noticeable in men. “This suggests a sex-specific vulnerability,” Dr Adukia notes, “and we suspect post-menopausal hormonal shifts play a key role in how women’s bodies metabolise and use fats.”

Here’s how lack of omega-3s may put 

Women at higher risk of Alzheimer’s brain cells need fat to function: Omega-3s form the base of brain cell membranes. “Without these, neurons may struggle to pass signals efficiently, which impacts memory, mood and cognition,” says Dr Adukia.

Hormone changes worsen the gap: After menopause, women experience a drop in oestrogen, which affects how fats are processed. “This can leave the brain undernourished at a time when it most needs protection,” he adds.

Also Read: Menopause and heart health: From hot flashes to mood swings, what every woman must know

Modern diets are missing the good stuff: Low-fat fads, ultra-processed foods, and high intake of unhealthy fats all reduce omega-3 levels. “We're seeing women unintentionally starve their brains of the very nutrients that could protect them from ageing-related decline,” says Dr Adukia.

Stress and sedentary lifestyles add fuel to the fire: Throw in high stress and low activity, and the brain’s ageing process can speed up. “These lifestyle factors may make the brain even more sensitive to dietary deficiencies,” he warns.

What women can do now to protect their brains:  Though we can’t yet say omega-3s prevent Alzheimer’s, boosting intake may help. “While large clinical trials are still ongoing, we already know omega-3s benefit heart and blood vessel health, which directly links to brain function,” Dr Adukia says and recommends:

Eat oily fish (salmon, mackerel, sardines) 2–3 times a week

Include plant-based sources like walnuts, chia seeds, and flaxseeds

Consider supplements — but only under medical advice

Avoid extreme low-fat diets, especially post-menopause

Stay physically and mentally active, and manage stress

Also Read: High midlife stress may raise Alzheimer’s risk for women, says study

FAQs on dementia and memory loss in women:

Q: What are the early signs of dementia in women?
A: Early signs include memory loss, difficulty in concentrating, confusion about time and place, and changes in mood or behaviour.

Q: Can dietary choices impact the risk of dementia?
A: Yes, certain dietary choices, including a lack of healthy fats like omega-3s, can increase the risk.

Q: How does menopause affect memory?
A: Menopause leads to a drop in oestrogen, which affects how fats are processed and can leave the brain undernourished, impacting memory.

Q: What can women do to protect their brains?
A: Women can eat a diet rich in omega-3s, stay physically and mentally active, manage stress, and avoid extreme low-fat diets.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis