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Clair
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March 14, 2025
Menopause And Omega Oils
A popular question from women going through menopause is “how important are omega 3 oils to help with my symptoms”? I believe they are very key for hormonal regulation at this stage but also for many other important reasons.
A 2022 study carried out on the effects of fish oil supplementation on menopausal women showed an anti-anxiety effect as well as maintaining inflammatory balance.
Omega 3 fatty acids are a family of important fats that you must obtain from your diet as our bodies cannot make them. Essential fats “oil” your body by lubricating your joints and skin as well as being a vital component of every cell in your body.
The main sources of these healthy fats include oily fish, nuts and seeds, rapeseed oil and fish oil supplements.
How do these healthy fats help during menopause?
Menopause is a significant transition in a woman’s life, often accompanied by a range of physical and emotional symptoms. Omega 3 supplementation, a natural treatment option, can help alleviate symptoms like hot flushes, night sweats, mood swings, joint pain and vaginal dryness. While omega 3s do not directly influence estrogen levels, their overall health benefits can support hormonal balance, leading to reduced severity of menopausal symptoms. Menopause can increase risk of cardiovascular issues due to decreased estrogen. Omega 3s promote heart health in women by lowering blood pressure and reducing cholesterol levels.
Research shows that sleep may be improved with adequate omega 3 fatty acid intake since low levels seem to be associated with lower melatonin levels. Naturally, getting our omega 3 fatty acids from our diet is ideal but even with an excellent diet, it is difficult to achieve optimal omega 3 levels, especially if we already have health problems.
It is important to keep in mind the role estrogen will have played in supporting women’s brain function, heart health, joint care, skin, mood and energy levels up to perimenopause and onwards until reaching menopause. Women can help alleviate the loss of estrogen’s health benefits through a combination of diet and supplementation focusing on omega 3 essential fats, in particular.
What are the best oils for the menopause support?
In terms of supplementing with Omega 3 fish oils, the following are my top three for menopause support:
Eskimo 3 Fish Oil - available in capsule and liquid.
Minami MorEPA Fish Oil - one a day capsule.
Nordic Naturals - available in softgel and liquid.
If you are a vegetarian or vegan, it is even more crucial to supplement with an appropriate omega 3 oil sourced from seeds or algae.
The best omega oils to supplement for a vegetarian or vegan diet during menopause are;
Udo’s Choice Ultimate Oil Blend
If you are thinking of incorporating a fish oil supplement and are currently taking medication, it is recommended that you discuss it with your pharmacist or doctor.
Blog By Davina Dowling Nutritional Therapist
