Can Omega-3s Help With Menopause? Here's What You Need to Know

If you're in your 40s or 50s and feeling the effects of perimenopause or menopause, you've probably heard about omega-3s. Maybe a friend swears by them, or you've seen them mentioned in your favorite wellness articles. But do these fatty acids actually help with hot flashes, mood swings and brain fog? Let's look at what the research tells us.

Why Omega-3s Matter During Menopause

Menopause brings real changes to your body. Your estrogen levels drop, which can trigger inflammation throughout your system. That inflammation affects everything from your joints to your mood to your heart health.

This is where omega-3 fatty acids come in. These nutrients, found in fish and certain plant foods, work as natural anti-inflammatories. They help calm your body's inflammatory response while supporting your brain and cardiovascular system at a time when both need extra care.

The Brain and Mood Connection

Here's something encouraging: The findings of a 2011 study published in The Journal of The Menopause Society concluded there is significant promise that omega-3 fatty acids can help improve symptoms related to major depressive disorders and hot flashes in women during the menopausal transition.

Dr. Jolene Brighten, a hormone expert and nutrition scientist, puts it very simply on her website: “From brain health to hormones, these fats are incredibly beneficial for overall health.”

Your brain is made up of about 60% fat, and omega-3s are a key building block. When you're dealing with menopause-related mood swings or memory lapses, these fatty acids help your brain cells communicate more effectively.

The research on cognitive function is promising too. Women who regularly consume omega-3s show better memory retention and focus compared to those who don't. Although omega-3s won't eliminate brain fog entirely, they can help take the edge off.

Your Heart Needs Extra Support Now

After menopause, your risk for heart disease increases. The American Heart Association recommends eating at least two servings of fatty fish each week, and there's good reason for that guidance.

Omega-3s help keep your blood vessels flexible and reduce triglyceride levels. They also help regulate your heart rhythm. During menopause, when your natural estrogen protection decreases, these benefits become even more valuable.

Getting Your Omega-3s: Food First, Supplements Second

The best sources of omega-3s are fatty fish including salmon, sardines and mackerel. A 3- to 4-ounce serving of salmon gives you about 1,500 milligrams of EPA and DHA, the two most beneficial types of omega-3s.

If you don't eat fish, you have some plant-based options. Flaxseed, chia seeds and walnuts contain ALA, a type of omega-3 your body can convert to EPA and DHA. But the catch is your body only converts about 5-10% of ALA into the forms it needs most. You'll need to eat more plant sources to get the same benefit.

For supplements, check the label for EPA and DHA content. A good daily dose ranges from 1,000 to 2,000 milligrams combined.

How Much Do You Need?

Most experts recommend 1,000 to 2,000 milligrams of combined EPA and DHA daily for menopausal women. You can get this from food, supplements or a combination of both.

Start with food sources. Two servings of fatty fish per week gets you close to your goal. Add a handful of walnuts or a tablespoon of ground flaxseed to your morning oatmeal, and you're off to a solid start.

If you choose supplements, take them with a meal that contains some fat. This helps your body absorb them better. And talk to your doctor first, especially if you take blood thinners or have a seafood allergy.

Pairing Omega-3s With Other Nutrients

Omega-3s work even better when combined with vitamin D and magnesium. Vitamin D supports bone health (which becomes more fragile after menopause), while magnesium helps with sleep and muscle relaxation.

You might take your omega-3 supplement with breakfast, your vitamin D with lunch and magnesium in the evening. This spacing helps your body absorb each nutrient properly.

What to Watch For

Omega-3 supplements are generally safe, but they can cause mild side effects. Some women notice a fishy aftertaste or slight digestive upset. Taking your supplement with food usually helps.

If you're on blood thinners, check with your doctor before adding omega-3s. They have a mild blood-thinning effect, which is usually beneficial but needs monitoring if you're already on medication.