Omega-3 fatty acids are often touted for their many health benefits. But how exactly can they benefit women, especially women in perimenopause, menopause, or postmenopause?

What are omega-3 fatty acids?

When we talk about the omega-3 fatty acids, we are referring to the two main characters: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). A third member, alpha-linolenic acid (ALA), is converted into EPA and then DHA, but only in very small amounts. Therefore, EPA and DHA are the primary forms. ALA is found in plant oils while EPA and DHA are found in fish and other seafood.

The omega-3 fatty acids have been studied extensively and are associated with a number of important health benefits, many of which are especially important for women in the perimenopause years and beyond.

How omega-3 fatty acids can help women in menopause

Depression: Women in menopause are at increased risk of depression and major depressive disorder. Research has shown that individuals who consume omega-3s regularly are less likely to be depressed, and those who are depressed experience an improvement in symptoms when they take omega-3 supplements. EPA seems to be superior to DHA in managing depression, and it’s even been shown to be better than a common antidepressant.

Heart disease: This is the number one cause of death among women older than 50, so a little help from omega-3s is appreciated. Omega-3s have been shown to be beneficial when it comes to various risk factors for heart disease. For example:

• Omega-3s can result in a significant reduction in triglycerides, a type of fat that, at high levels in the blood, is a risk factor for heart disease.
• High blood pressure responds to omega-3s, as demonstrated in a study of overweight and obese individuals who consumed salmon three times a week. Diastolic blood pressure declined significantly.
• The use of omega-3s can help prevent the formation of blood clots. A study of more than 11,000 individuals who had survived a heart attack showed that taking omega-3s had a positive impact on sudden death and total mortality.
• In a study of postmenopausal women, experts showed that omega-3s can reduce the production of inflammatory substances that contribute to heart disease, such as C-reactive protein and interleukin-6.

Metabolic syndrome: This syndrome includes five elements: belly fat, high blood pressure, insulin resistance, low HDL (“good”) cholesterol, and high triglycerides. The risk of metabolic syndrome begins to increase around the time perimenopause arrives. Omega-3 fatty acids can improve inflammation, risk factors for heart disease, and insulin resistance in people with metabolic syndrome. Berberine is also helpful in supporting insulin sensitivity.

Inflammation: Chronic inflammation plays a role in dozens of diseases and illnesses ranging from arthritis to heart disease, Alzheimer’s disease, asthma, inflammatory bowel disease, cancers, and more. Research shows that omega-3 fatty acids can reduce the production of substances associated with inflammation, such as cytokines and eicosanoids.

Brain health: Higher intake of omega-3s has been associated with decreased mental decline and risk of Alzheimer’s disease, two concerns among aging women. The use of omega-3 supplements when Alzheimer’s symptoms are mild has been shown to be most beneficial.

Osteoporosis: Loss of bone density and strength is a major concern among menopausal and postmenopausal women. Research indicates that omega-3s can enhance bone strength by boosting the amount of calcium deposited in bone and increasing bone collagen synthesis.

Sleep problems: This is a significant complaint among women in the throes of hormonal fluctuations. Low levels of DHA have been linked to melatonin, which helps with sleep. Research also has shown that omega-3 supplements increase the length of sleep.

Skin health: Loss of hormones in menopause typically results in dry, sagging skin with lines and wrinkles. Omega-3 supplements can help reduce premature aging of the skin and keep it more supple by managing oil production and hydration.

How to use omega-3 fatty acids

For those who don’t eat enough fish or avoid it completely, omega-3 fatty acid supplements are available. Omega-3s are available alone or combined with other omega fatty acids. Take according to package directions or consult your healthcare provider.

Bottom line

Omega-3 fatty acids possess many health benefits for women in their menopause years. Women should consider taking these supplements to help address menopause symptoms and for overall health in the years beyond.