Healthy Fats for Hormones, Skin, and Energy
- Dr. Francesca Medina, ND
- 2 days ago
- 7 min read
Are you eating enough fat? Omega-3s might be what you're missing.
Do you feel like you're doing all the right things (eating healthier food, exercising, and taking all the supplements), but you're still not feeling like your body and health don't reflect your efforts?
You might be experiencing things like:
Hormonal acne that won't go away
Intense PMS
Energy crashes mid day
Brain fog
Sugar and carb cravings... like you can't get enough of those crunchy, salty potato chips
dry or dull skin
You're definitely not alone.
The biggest culprit I see in my patients experiencing those symptoms and more is not eating enough fat.
What? Fat? - I know what you're thinking... "But I'm trying to lose all my fat! Why should I eat fat?"
That is a valid question that this post will answer for you...
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Why Healthy Fats Matter, Especially for Women
I grew up in the 90s when margarine was the queen of the kitchen and "fat free" dominated the grocery store aisles. The bad rep fat got was so uncalled for given the new evidence in recent years.
Now, I'm not telling you to stuff your faces with sticks of butter. But I am asking you to look at foods high in fat, specifically foods high in healthy fats like omega-3s, as ways to get to your goals faster.
Healthy fats play a role in:
Hormone production (estrogen, progesterone, cortisol)
Brain function and mental clarity. Our brain cells love healthy fats!
Skin hydration and barrier repair
Blood sugar stability
Decreasing inflammation
Improving satiety and decreasing unnecessary food cravings
Because of the demonization of fat in the 80s and 90s and the rampant use of inflammatory oils like margarine and canola, many women are under eating healthy fats and their health and hormones are suffering leaving them more and more inflamed.
Omega-3s - The Fat We All Need
When we talk about healthy fats for hormones and keeping inflammation at bay, omega-3 is the king of all healthy fats.
Omega-3s help support:
Clear and youthful looking skin
Mood stability and emotional resilience
Menstrual cycles and decreasing PMS symptoms
Cardiovascular health
Brain and nervous system function
Plant and animal sources of omega-3s include:
Avocado
Olives/olive oil
Seeds and nuts
Seaweed and algae
Sardines
Salmon
Herring
Shellfish
Anchovies
Mackerel
Grass-fed/grass finished beef
If you are thinking about supplementing with omega-3s, there are two types of omega-3 fatty acids you need to be familiar with: EPA and DHA.
EPA vs DHA: What's the Difference?
Now, there won't be a quiz at the end of this, but it is important to familiarize yourself with these types of omega-3s, especially if you are comparing omega-3 supplements.
EPA (Eicosapentaenoic Acid)
EPA is the more “anti-inflammatory” omega-3.
I often think of it as the one that helps with:
Skin inflammation
Mood support
PMS symptoms
Overall inflammatory balance
DHA (Docosahexaenoic Acid)
DHA is more structural. It literally helps build key tissues.
It supports:
Brain health
Memory and cognition
Nervous system function
Eye health
Now, how can we practically use this information?
If you're comparing omega-3 supplements, and your goal is to decrease inflammation, look for a ratio that is higher in EPA than DHA (I usually recommend a 2:1 ratio of EPA:DHA for inflammation and PMS).
If you want don't have many complaints and want to take a supplement to fill in those nutritional gaps you may have, a 1:1 ratio might be just what you need.
Of course, consult with your doctor to ensure you're choosing the omega supplement right for your health needs.
To shop my most recommended omega-3 supplements, check out my Fullscript supplement dispensary here.
What I Look for in an Omega-3 Supplement
Not all fish oil is created equally, some can be poorly absorbed or made from questionable sources.
When comparing Omega-3 supplements, I look for:
A decent amount of EPA. If you remember, EPA is mainly used to help decrease inflammation. This is important for my patients who are experiencing PMS symptoms, inflamed skin issues, and other hormonal symptoms.
Clean sourcing. If the supplement is animal based, I want the sources of the oils to be from smaller fish because of the lower toxin burden. Look for omega-3 sourced from fish like sardines, anchovies, and mackerel.
Third-party testing. This is super important! You want to make sure your supplement is tested for freshness (no rancid oils allowed), purity, and heavy metal contamination.
Form for good absorption. Triglyceride forms is usually better absorbed by the body. This means the amount of capsules you will need to take for optimal dosing, is usually less.
To shop my most recommended omega-3 supplements, check out my Fullscript supplement dispensary here.
The Tinned Fish Trend 🐠
If you're on social media, you've probably seen so many accounts showing off their tinned fish. Tinned fish is everywhere and I am so happy about it!
As someone who grew up eating tinned fish regularly, I am excited about this trend. This trend is signaling to the markets that tinned fish should no longer be looked at as "gross" or "poverty food."
Tinned fish is a way to have nutrient-dense foods quickly and conveniently without having to spend an arm and a leg.
Tinned fish like sardines, salmon, mackerel, herring, anchovies, and so many more are:
rich in omega-3s
high in protein
nutrient-dense (not only do they have healthy fats, but they are high in vitamins and minerals like vitamin D, zinc, and calcium)
extremely convenient. For my busy patients, convenience is everything, and if a meal can be more convenient than going through a drive through, it's a major win!
If you're just dipping your toes into the tinned fish trend, try them in simple and tasty dishes. Some examples:
Topped on sourdough avocado toast
Mixed into your favorite salad
Added to pasta sauces
These quick meals can be extremely satiating supporting blood sugar, energy, and hormones.
One brand I’ve been loving lately:
👉 Fishwife (higher-end, but amazing quality + taste). My husband gifted me a number of Fishwife tins for Christmas and each one was amazing. I highly recommend, especially if you're new to tinned fish. They have a number of approachable recipes on their website.
If you want something more budget-friendly:
👉 Trader Joe’s and other grocery stores have great options also (their smoked salmon + mussels are staples in my kitchen)
What You May Notice When You Increase Healthy Fats
This is where things tend to get interesting for people.
When you consistently support your body with the right fats, many women start noticing shifts like:
Within a few weeks:
more stable energy
fewer cravings
better focus
less “afternoon crash” feeling
feeling satisfied after meals
Within 1–2 months:
improved skin hydration
less inflammatory breakouts
more stable mood
reduced PMS intensity
Over time:
improved cholesterol markers (HDL and triglycerides)
better cardiovascular support
stronger hair and nails
more resilient hormone balance
From a clinical perspective, omega-3s are one of the most well-studied nutrients for supporting inflammation balance in the body, which influences far more than most people realize.
Healthy fats aren’t something to fear or restrict.
For many women, they’re actually one of the missing foundational pieces behind:
hormone imbalance
skin issues
low energy
inflammation
cravings
And the encouraging part is that small, realistic shifts often make a meaningful difference over time.
Ready for Personalized Support?
If you want help getting to the root of your symptoms and building a plan tailored to your body, you can work with me here: https://www.drfrancescand.com/locations
FAQ - Frequently Asked Questions
Q: How much omega-3 should I take daily?
A: Most people benefit from about 1,000–3,000 mg of combined EPA and DHA depending on diet and needs.
Q: Can omega-3s help with acne?
A: They may support inflammatory balance, which can improve some types of acne over time.
Q: What’s the difference between EPA and DHA?
A: EPA is more anti-inflammatory, while DHA is more structural for brain and nervous system health.
Q: Are plant omega-3s enough?
A: Plant sources (like flax) convert poorly into EPA and DHA, so marine sources are often more effective.
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*Dr. Francesca works only with patients physically located in California.*
*Disclaimer: Although I am a doctor, I may not be your doctor. The information contained within the pages of this site is for educational purposes only and should not be used to treat conditions. Please consult with your doctor, or make an appointment with me, before implementing any of the treatments, diets, supplements, etc. mentioned in this article.*
Just a heads-up: some of the links on this website are affiliate links. That means if you click and purchase, I might earn a small commission (think: a small black coffee!) and it’s at no extra cost to you. This small commission helps me provide free content for you to consume and share with your friends and families. Your support, in every way possible, truly means the world to me. For all the details, check out my Affiliate Disclosure.
