Why omega 3 is essential for peri and menopausal women

Menopause is a time of significant hormonal changes that can impact physical, mental, and emotional wellbeing. Omega 3 fatty acids are essential for this life stage. Incorporating Omega 3s through diet and supplementation can provide numerous benefits for perimenopausal and menopausal women.

Supporting hormonal balance

Omega 3 fatty acids have properties that can help with hormonal fluctuations. Omega 3 fats assist in modulating the production of prostaglandins—hormone-like compounds that influence hormone regulation. By supporting hormonal balance, Omega 3s may help reduce the intensity of symptoms such as mood swings, hot flushes and fatigue. 

Enhancing heart health

Cardiovascular health becomes increasingly important during menopause as oestrogen declines, which can lead to a higher risk of heart disease. Omega 3 fatty acids, particularly EPA and DHA, are well-documented for their heart-protective effects. They help lower triglyceride levels, reduce blood pressure, and improve arterial flexibility, all of which contribute to reducing cardiovascular risk. You may enjoy reading our nutritionist's food guide to a healthy heart.

Supporting brain health and mood swings

Menopause is often accompanied by changes in mood, and the risk of anxiety and depression increases. Omega 3 fats are essential to brain health as they are needed for the structure of brain cells and support cell-to-cell communication. EPA and DHA are especially useful in cases of anxiety and depression. Learn more about why menopause causes mood swings and discover 5 mood supporting foods.

Improving joint health

Oestrogen declines during menopause and can lead to joint discomfort. The effects of Omega 3 can help reduce joint aches and stiffness.

Supporting skin and hair health

Declining oestrogen levels can lead to drier skin and thinning hair during menopause. Omega 3 fatty acids help support skin hydration by reinforcing the skin barrier and improving elasticity. They also nourish hair follicles, promoting stronger and healthier hair. You may also be interested in learning about how to care for your skin during menopause.

Diet and supplementation

While dietary sources of Omega 3s like walnuts and flaxseeds are excellent, supplementation may be necessary to ensure adequate intake. Many women find it challenging to consume the recommended amount of EPA and DHA through diet alone. Omega 3 supplements can provide a reliable and consistent source of these essential fats.

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