You often hear that omega 3 is important, but it’s less common to hear what you should actually focus on. During menopause, omega 3 warrants extra attention because your hormones, fat metabolism, and sensitivity to inflammation undergo changes. EPA and DHA are particularly significant in this context. These forms are primarily sourced from fatty fish, fish oil, or algae oil.
Omega-3 fatty acids are essential fats that must be obtained through your diet, as your body cannot produce them in sufficient quantities on its own. The most well-known forms are ALA, EPA, and DHA.
This distinction is crucial. Plant-based omega 3 is beneficial, but your body must first convert ALA into EPA and DHA. This conversion is limited. As a result, flaxseed, chia seeds, and walnuts are typically not a complete substitute for fatty fish or algae oil.
Many women think of omega 3 as just an additional capsule, but during menopause, I prefer to take a broader look at the fatty acid balance: are you getting enough EPA and DHA, are you unknowingly consuming too much omega 6, and does this align with your symptoms and omega-3 status?
During menopause, not only does your hormonal balance shift, but your fat metabolism, cholesterol levels, blood vessels, skin, brain, and joints may also respond differently.
A low omega-3 intake can be a factor worth considering, particularly if you eat little fatty fish and experience symptoms such as fatigue, brain fog, mood swings, dry skin, sensitive joints, or slow recovery. This does not mean that these symptoms are caused by omega 3. However, it is a foundational aspect to examine, especially if your intake of fatty fish is low or if symptoms persist.
Research on omega 3 and menopause-related symptoms is not yet conclusive on all fronts. For hot flushes, sleep, and mood, study results vary. Therefore, omega 3 is not a treatment for menopause symptoms in itself. At the same time, EPA and DHA play an essential role in the body. They are part of cell membranes and contribute to the normal functioning of the heart and brain.
Fatty acid balance refers to the ratio between omega 3 and omega 6.
Omega 6 is not inherently bad. Your body needs it as well. However, in a Western diet, you often consume relatively high amounts of omega 6 through processed foods, snacks, ready-made products, and certain vegetable oils. At the same time, many women eat little fatty fish, which results in low EPA and DHA intake.
Omega 3 and omega 6 are involved in signalling molecules that can trigger, regulate, or suppress inflammatory responses. Practically speaking, you don’t need to avoid omega 6, but you should ensure sufficient omega 3 intake so that the ratio between these fatty acids remains balanced.
The foundation begins with your diet. At SeeMe-nopause, we recommend the practical guideline: eat fatty fish twice a week. Examples include herring, sardines, mackerel, anchovies, salmon, or trout. This ensures you obtain EPA and DHA in a form your body can directly utilise.
Preferably, include fatty fish such as sardines, herring, anchovies, mackerel, salmon, or trout regularly. Vary the type and source, also taking sustainability and potential contamination into account. Smaller fatty fish, such as sardines, herring, and anchovies, generally contain fewer contaminants than larger predatory fish.
If you eat little or no fish, a supplement may be beneficial. Choose a supplement containing both EPA and DHA. If you follow a plant-based diet or prefer not to use fish oil, algae oil is the most logical choice. Algae are the original source of omega 3 in the food chain.
When selecting a supplement, don’t just focus on the amount of fish oil or algae per capsule. A label might state 1000 mg of fish oil, but the actual amount of EPA and DHA could be much lower. Always check the actual amount of EPA and DHA per daily dose.
As a general guideline, 250 to 500 mg of EPA and DHA per day is often recommended. If you consume little fish, have a low omega-3 status, specific symptoms, or an unfavourable fatty acid balance, a different amount may be required.
More is not always better. If you use blood thinners, have heart conditions, an increased risk of arrhythmias, or wish to take a higher dose than indicated on the label, consult a doctor or specialist. High doses require greater caution, particularly with cardiovascular risks or medication use.
Not all omega-3 supplements are created equal. Pay particular attention to:
The form of the oil can also make a difference. Omega 3 in triglyceride form is often well absorbed, but don’t focus solely on the form. A supplement should primarily provide sufficient EPA and DHA and be well-tested. As a consumer, look for clear information about the amount of EPA and DHA per daily dose, testing for heavy metals and contaminants, a quality certification or batch report, and information about oil oxidation.
You can measure omega 3 levels with a fatty acid test in your blood, sometimes via a finger prick. Such a test usually examines EPA and DHA and often their ratio to other fatty acids, such as omega 6.
Testing can provide additional insights in some cases, for instance, if you eat little or no fatty fish or have been using supplements for a long time. The results should be considered alongside your diet, health, and any medications.
A fatty acid test is usually not standard through your GP. It is often carried out via a therapist, specialised practice, or online provider that works with fatty acid tests. Don’t focus solely on one number; take into account your diet, symptoms, medications, health, and overall fatty acid balance.
Omega 3 is not a quick fix for menopause symptoms, but it is a foundational factor that deserves more attention during this stage of life.
If you eat little or no fatty fish, a supplement with EPA and DHA or algae oil may be helpful. For recurring symptoms or uncertainty about your intake, a fatty acid test can help you take a more targeted approach.
Would you like to address your menopause symptoms more specifically? At SeeMe-nopause, you begin by mapping out your symptoms, health, diet, and lifestyle through a comprehensive questionnaire. You then receive a personalised treatment plan with advice tailored to your situation.
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