Omega-3: a potential ally for menopausal women

Menopause can make your day-to-day life challenging with symptoms like hot flushes and mood swings. To manage these, dietary supplements such as omega-3 fatty acids have gained attention for their potential benefits. 

Let's delve into what the research suggests about omega-3 supplements and their effects on menopausal symptoms.

The basic benefits of omega-3

Omega-3 fatty acids, found in fish oils, chia seeds, and other sources, are known to be essential for health. They help in various areas, such as heart health and brain function.¹ Scientists have been exploring whether these fatty acids could also alleviate symptoms associated with menopause, particularly hot flushes and mood changes.

What does the research say?

Recent studies suggest that omega-3, especially when paired with vitamin E, might ease hot flushes and night sweats – two common issues during menopause.² 

In one study, women who took a combination of omega-3 and vitamin E saw a marked decrease in the frequency and intensity of their hot flushes compared to those who didn’t take the supplements.² This finding is encouraging, signalling that this combination could be a natural option for managing some of the more uncomfortable symptoms of menopause.

Impact on sleep and mood

Sleep problems are an all-too-familiar issue for many going through menopause. So far, omega-3 hasn’t proven to be that beneficial in improving sleep, according to the research.³ If sleep is a struggle, consider exploring other science-backed remedies that might help you catch some Zs.

On a brighter note, omega-3 might positively affect mood disorders, like depression, which are common during menopause. Some research has observed improvements in mood following omega-3 supplementation.⁴

Practical advice for considering omega-3

While the benefits of omega-3 may not be conclusively proven for every menopausal symptom, they're generally considered safe and essential.⁵ They might offer some relief, especially for hot flushes or mood-related challenges.

It's crucial to discuss with a healthcare provider before beginning any new supplement to ensure it's appropriate for your health needs.

The numan take

Omega-3 fatty acids hold promise for managing menopausal symptoms, though more targeted research is needed. As science delves deeper into the potential of omega-3s, they stand as a promising ally for those going through menopause.

References

1. Office of Dietary Supplements. (n.d.). Omega-3 fatty acids: Fact sheet for health professionals. National Institutes of Health. Retrieved September 5, 2025, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

2. Edalatiyan, M., Mogharabi Ostad Kelayeh, S., Mohammadi, S., Saadatnia, S., & Ghenaat Pisheh Sanani, M. (2020). Evaluation of the effect of oral vitamin E and omega-3 supplement on postmenopausal hot flushes. Archives of Pharmacy Practice, 11(S1), 31-34.

3. Zafar Iqbal, A., Wu, S.-K., Zailani, H., Chiu, W.-C., Liu, W.-C., Su, K.-P., & Lee, S.-D. (2023). Effects of omega-3 polyunsaturated fatty acids intake on vasomotor symptoms, sleep quality and depression in postmenopausal women: A systematic review. Nutrients, 15(19), Article 4231. https://doi.org/10.3390/nu15194231 

4. Freeman, M. P., Hibbeln, J. R., Silver, M., Hirschberg, A. M., Wang, B., Yule, A. M., ... & Cohen, L. S. (2011). Omega-3 fatty acids for major depressive disorder associated with the menopausal transition: A preliminary open trial. Menopause (New York, N.Y.), 18(3), 279-284. https://doi.org/10.1097/gme.0b013e3181f2ea2e 

5. Richardson A. J. (2006). Omega-3 fatty acids in ADHD and related neurodevelopmental disorders. International review of psychiatry (Abingdon, England), 18(2), 155–172. https://doi.org/10.1080/09540260600583031