How Omega 3 Supports Peri-menopause

A Natural Ally for the Transition

Perimenopause is a chapter every woman enters, but few feel ready for. It's not menopause yet, but it's the rocky road leading there full of hormone swings, mood changes, sleep struggles, joint aches, and hot flashes. The good news? Omega-3 fatty acids could be one of your best allies during this shift.

What is Perimenopause?

Perimenopause is the transition period before menopause when oestrogen and progesterone start to fluctuate. Symptoms vary, but common ones include:

• Mood swings, anxiety, or low mood

• Hot flashes or night sweats

• Irregular periods

• Sleep disruption

• Joint pain and inflammation

• Increased risk of heart disease and bone loss

Enter: Omega-3 Fatty Acids

Omega-3s (EPA, DHA, and ALA) are essential fats your body can’t produce on its own. They’re found in fatty fish like salmon, sardines, and mackerel, as well as flaxseeds and walnuts. But most importantly, they support several systems that are impacted during perimenopause.

The Benefits of Omega-3 During Perimenopause

1. Mood Support

As oestrogen drops, serotonin and dopamine (your feel-good brain chemicals) can also shift. Omega-3s, especially EPA, support healthy brain function and neurotransmitter balance, potentially reducing anxiety and depression.

2. Joint & Inflammation Relief

If your joints feel creaky or inflamed, you’re not imagining it. Oestrogen has natural anti-inflammatory effects, so when levels drop, inflammation can rise. Omega-3s help calm that internal fire.

3. Heart Health Protection

Oestrogen plays a protective role in cardiovascular health. As levels decline, risks like high cholesterol and high blood pressure rise. Omega-3s help lower triglycerides and improve blood vessel function.

4. Brain Clarity & Focus

Many women report brain fog during perimenopause. DHA, one of the key omega-3s, is a major building block of the brain. Supplementing may help improve memory, focus, and cognitive clarity.

5. Possible Reduction in Hot Flushes

Some studies suggest omega-3s can reduce the frequency or severity of hot flushes, though evidence is still emerging. Even if it doesn’t stop them, it may reduce the distress they cause.

How to Get Omega-3s

• Food Sources: Aim for 2 servings of fatty fish per week.

• Supplements: Look for high-quality fish oil or algal oil (vegan) supplements with EPA and DHA.

• Balance is Key: Omega-3s work best as part of a holistic lifestyle: think movement, stress reduction, and nutrient-rich foods.

Final Thoughts

Perimenopause doesn’t have to be a mystery or a misery. Omega-3s can help ease the transition, offering natural support for your brain, body, and mood.

It’s not a magic pill, but it’s a solid part of the strategy.

Want help picking the right Omega-3 supplement? Check out my free Nutrition Guide available to download today.

Disclaimer: Always consult with a healthcare provider before starting new supplements, especially if you’re taking medication or have underlying health conditions.