Discover the benefits of Omega-3s during menopause

Menopause is a natural event in a woman's life, but it can be accompanied by several undesirable symptoms-from hot flashes to mood changes. Omega-3 fatty acids emerge as possible allies for women seeking remedies to alleviate these complaints and improve their quality of life during this transitional phase. In fact, these important nutrients are known for both their cardiovascular benefits and their ability to modulate inflammatory and hormonal responses-all useful features for women going through this event.

Omega-3: a natural support for hormonal health

During menopause, a woman's body has to deal with a reduction in the production of estrogen, the quintessential female hormone; this reduction can in fact manifest itself in a number of physical and emotional side effects. Omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), play a crucial role in hormone balance. Regular consumption of these fatty acids has been associated with reducing the frequency and intensity of hot flashes, one of the most common and troublesome symptoms of menopause. In addition, Omega-3s have anti-inflammatory properties that may be particularly beneficial in combating the systemic inflammation associated with menopause, helping to manage other symptoms such as joint stiffness and muscle pain.

Improving mental well-being with omega-3

Menopause can affect psychological well-being, causing episodes of depression and anxiety. Omega-3s are critical for brain health and have been associated with improvements in cognitive function and mood. In particular, taking supplements containing these fats has been associated with reducing depression and improving emotional well-being. Therefore, Omega 3s could offer significant support at this stage of life when women are particularly vulnerable.

How to introduce omega-3s into your diet

Introducing EPA and DHA omega-3s into your diet during menopause is essential. The food that helps you do this is fatty fish, such as salmon, mackerel and herring. If you don't eat enough fish or are looking for a good alternative, Omega-3 supplements can be an excellent choice. To maximize their benefits, however, it is important to purchase high-quality supplements that provide both EPA and DHA.

Conclusions

Omega-3s are more than nutritional support-they are a real necessity for women facing menopause. They offer natural and effective help to mitigate many of the symptoms associated with this phase, improving both physical and mental health. Consider talking to a health professional about properly incorporating Omega-3s into your daily regimen; that way you can take advantage, to the fullest, of their benefits during menopause.

And remember: these fats promote good cardiovascular health, which is crucial at this stage of your life. 

Bibliographic references:

Decandia D, Landolfo E, Sacchetti S, Gelfo F, Petrosini L, Cutuli D. n-3 PUFA Improve Emotion and Cognition during Menopause: A Systematic Review. Nutrients. 2022 May 9;14(9):1982. doi: 10.3390/nu14091982

Freeman MP, Hibbeln JR, Silver M, Hirschberg AM, Wang B, Yule AM, Petrillo LF, Pascuillo E, Economou NI, Joffe H, Cohen LS. Omega-3 fatty acids for major depressive disorder associated with the menopausal transition: a preliminary open trial. Menopause. 2011 Mar;18(3):279-84. doi: 10.1097/gme.0b013e3181f2ea2e

Wang J, Gaman MA, Albadawi NI, Salem A, Kord-Varkaneh H, Okunade KS, Alomar O, Al-Badawi IA, Abu-Zaid A. Does Omega-3 Fatty Acid Supplementation Have Favorable Effects on the Lipid Profile in Postmenopausal Women? A Systematic Review and Dose-response Meta-analysis of Randomized Controlled Trials. Clin Ther. 2023 Jan;45(1):e74-e87. doi: 10.1016/j.clinthera.2022.12.009