How omega-3 fatty acids in your diet can support your health
- Omega-3s can support your heart, brain, mood and joints
- They can also be beneficial during times of hormonal change
- Advice on choosing omega-3 supplements
Omega-3 fatty acids are essential nutrients that support your heart health, cognitive function, mood stability, joint health and help inflammation too – issues which can all be affected by hormone changes during perimenopause and menopause.
But how do omega-3s work – and how can they support your health, including at times of hormonal change?
This guide sets out what you need to know.
How do omega-3s work?
Omega-3 is an umbrella term for a family of essential fatty acids, which are chain-like chemical molecules that help your cells in your body function well – giving them structure and helping them interact with each other – and providing your body with energy.
While your body relies on these essential nutrients to function, it doesn’t make them naturally – that’s why you need to get omega-3s from the foods you eat, or via supplements.
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Why are omega-3s beneficial?
- Mood balance: omega-3s, particularly DHA, support brain health and help improve mood by enhancing the function of your brain chemicals (neurotransmitters like serotonin and dopamine) which can help improve depression, anxiety and irritability
- Cognitive support: omega-3s are important for cognitive health. Supplementing with omega-3s may help improve memory, focus, and mental clarity, countering brain fog
- Heart health: omega-3s help lower triglycerides, reduce blood pressure, and support healthy cholesterol levels
- Joint and bone health: Omega-3s possess anti-inflammatory properties that can help reduce joint pain and stiffness. They may also play a role in preserving bone density.
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How can omega-3s be beneficial during perimenopause and menopause?
Hormone changes in perimenopause and menopause, particularly the fluctuation and fall in oestradiol (the most beneficial form of the hormone oestrogen), can lead to a range of physical and psychological symptoms including low mood and anxiety, brain fog as well as joint pain and stiffness.
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In addition, oestradiol is a key hormone for cardiovascular health, including its ability to reduce the levels of ‘bad’(LDL) cholesterol in your blood. This is a type of cholesterol that can clog your arteries and increase your risk of heart attack, heart disease and stroke.
Oestradiol also protects and maintains bone density: when hormone levels are low, your bone is breaking down at a faster rate than your body can grow new bone tissue, which increases the risk of osteoporosis.
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Omega-3s could be beneficial at this time in addition to a balanced diet, exercise and balancing your hormones.
How do I get enough omega-3s?
These essential fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found in fatty fish like salmon and mackerel, and in smaller amounts in plant oils like rapeseed, soya, flax and linseed, walnuts and omega 3-enriched eggs.
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Choosing the right type of omega-3 supplements for you
It’s important to remember that while supplements can offer benefits, they aren’t a replacement for a nutrient-rich diet. For the best results, combine a healthy, balanced diet with carefully chosen, targeted supplements.
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Omega-3 supplements are available in several forms, each with its own advantages:
- Fish oil: fish oil is the most popular source of omega-3s, containing high levels of EPA and DHA. It’s typically derived from fatty fish like salmon, mackerel, and sardines. Fish oil is widely studied and known for its potent effects on heart, brain, and joint health. Look out on the packaging for fish oils that are purified to remove heavy metals and are certified for quality and sustainability
- Krill oil: krill oil is sourced from tiny crustaceans and has a naturally occurring antioxidant called astaxanthin, which enhances its stability and may have additional health benefits. Krill oil also has higher bioavailability, meaning it may be better absorbed than standard fish oil
- Algal oil: suitable for vegetarians and vegans, algal oil is a plant-based source of omega-3s derived from algae. It’s an excellent alternative to fish oil, offering many of the same cognitive and heart health benefits, and is often sustainably produced
- Flaxseed oil: Flaxseed oil is rich in alpha-linolenic acid(ALA), a plant-based omega-3. However, ALA needs to be converted by the body into EPA and DHA, and this conversion is relatively inefficient. Flaxseed oil can be beneficial for general wellness but may be less effective than fish or algal oil for direct brain and heart health support.
Dosage
The recommended daily intake for omega-3s can vary depending on specific health needs. However, a general guideline is around 1,000 to 2,000 mg of combined EPA and DHA per day. They are best taken with meals to aid in absorption and to avoid any aftertaste.
Supplements are usually available in liquid or capsule form and both are great options depending on your own preference.
Some established brands include:
- Bionutri fish oil DHA 5:1 EPA with vitamin D3
- Bionutri vegan DHA
- Nordic Naturals complete omega liquid
- Nordic Naturals ultimate omega with CO-Q10
- Nordic Naturals ultimate omega gel capsules
- Bare Biology life and soul omega capsules
- Bare Biology mindful pure omega
- Bare Biology life and soul omega liquid
- Biocare vegan omega
- Biocare omega liquid
- Nutri Advanced Eskimo balanced mind
- Nutri Advanced omegagenics high dose.
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Dr Louise Newson is a GP and Menopause Specialist. Dr Jo Sewell is a GP and Menopause Specialist. Joanna Lyall is a registered Nutritional Therapist with a practice in women’s health and menopause. She is a co-founder and Head of Nutrition at The Better Menopause.
All information given in this article is designed for general usage, and does not replace a conversation with your own medical or health practitioner. Supplements should never replace a healthy, balanced diet.
