Is Omega-3 Good for Perimenopause? Unpacking the Benefits

October 1, 2025 •

3 min read

According to research, around 70% of women aged 40 to 60 use dietary supplements to help manage their health through the transition to menopause. For many, the question is, is omega-3 good for perimenopause? These essential fatty acids offer numerous potential benefits that may help mitigate some of the most challenging symptoms of hormonal change.

Quick Summary

Omega-3s can provide valuable support during perimenopause by addressing symptoms like mood swings, joint pain, and cognitive issues. The anti-inflammatory and cardio-protective effects of omega-3s are especially beneficial during this transitional phase. Sourcing these fats from both diet and supplements is an effective strategy for optimizing well-being. Always consult a healthcare provider for personalized advice.

Key Points

Mood and Cognitive Support: Omega-3s, especially EPA, may help stabilize mood, reduce anxiety, and improve brain fog during perimenopause.
Cardiovascular Health Protection: As estrogen declines, omega-3s can help lower triglycerides, reduce blood pressure, and protect against heart disease risk.
Anti-Inflammatory Joint and Bone Aid: The anti-inflammatory effects of omega-3s can ease joint pain and stiffness while potentially supporting bone density.
Symptom Relief: Some studies suggest omega-3s can help reduce the intensity of night sweats, though evidence for hot flashes is mixed.
Improved Skin and Hair Health: Omega-3s support skin hydration and hair follicle health, counteracting perimenopausal dryness.
Choose High-Quality Supplements: If supplementing, opt for products with third-party certifications and in bioavailable forms like triglycerides.
Consult a Doctor: Always talk to a healthcare provider before starting supplements to ensure safety and proper use, especially if you have existing health conditions.

Understanding Perimenopause and Omega-3s

Perimenopause is the phase leading up to menopause, marked by fluctuating hormone levels, primarily a decrease in estrogen. This decline can cause various symptoms and increase health risks, such as those related to heart and bone health.

Omega-3 fatty acids are essential polyunsaturated fats, including EPA, DHA, and ALA. EPA and DHA are mainly found in fatty fish, while ALA is plant-based. Omega-3s are vital for cell function and inflammation management.

How Omega-3s Address Perimenopausal Symptoms

Mood and Cognitive Function

Perimenopausal hormonal changes can lead to mood swings, anxiety, and cognitive issues like "brain fog". Omega-3s, particularly EPA, may support mood stability by affecting brain chemicals and improving neuronal communication. Some research suggests a potential benefit for depressive symptoms during menopause.

Heart Health

The decline in estrogen during perimenopause increases the risk of cardiovascular disease. Omega-3s are known to benefit heart health by lowering triglycerides, reducing blood pressure, and improving arterial flexibility, which can help mitigate these risks.

Joint and Bone Health

Estrogen is important for bone density, and its reduction can increase the risk of osteoporosis and joint pain. The anti-inflammatory properties of omega-3s may help reduce joint pain and stiffness, and some studies indicate potential support for bone density.

Hot Flashes and Sleep

Research on omega-3s and hot flashes is inconsistent. However, some analysis suggests a possible benefit for night sweats. Omega-3s may also be linked to better sleep quality, which can be helpful as sleep disturbances are common during perimenopause.

Skin and Hair Health

Hormonal changes can lead to dryness in skin and hair. Omega-3s help maintain the skin's barrier function, improving hydration and elasticity. They can also support healthier hair follicles.

Sources of Omega-3s: Food vs. Supplements

Omega-3s can be obtained from both dietary sources and supplements. For detailed information on food sources, supplements, and a comparison table, refer to Liz Earle Wellbeing.

Choosing the Right Omega-3 Supplement

When choosing a supplement, look for third-party certifications (e.g., IFOS, NSF) to ensure purity and quality. Opt for triglyceride or phospholipid forms for better absorption and check for freshness. A higher EPA to DHA ratio may be beneficial for mood.

Potential Side Effects and Precautions

Omega-3 supplements are generally safe, but high doses can cause side effects like a fishy aftertaste or digestive issues. High doses can also increase bleeding risk, especially for those on blood thinners. Very high doses might increase the risk of atrial fibrillation in some cases. Always consult a healthcare provider before starting supplements to ensure safety and avoid interactions.

Conclusion: Is Omega-3 Right for Your Perimenopause?

So, is omega-3 good for perimenopause? Omega-3s can be a valuable addition to a perimenopausal wellness strategy, offering benefits for mood, heart, bone, joint, skin, and hair health. They are not a standalone solution but can complement a healthy lifestyle. Discussing your individual needs with a healthcare provider is essential for personalized guidance.

For more information on supplements and women's health, visit the National Institutes of Health Office of Dietary Supplements website.

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Consult with a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

Omega-3 fatty acids, particularly EPA and DHA, work primarily through their anti-inflammatory properties. They support brain health to stabilize mood, protect the cardiovascular system as estrogen declines, and reduce inflammation that contributes to joint pain and skin dryness during perimenopause.

While dietary sources like oily fish, flaxseeds, and walnuts are excellent, it can be challenging to get optimal amounts of EPA and DHA from food alone. A high-quality supplement can help fill nutritional gaps, especially for those who don't eat fish frequently.

EPA and DHA, primarily found in marine sources like fish and krill oil or algae, are the most beneficial types for perimenopausal symptoms. ALA, found in plants, has a less efficient conversion rate in the body. For mood symptoms, some research suggests a higher EPA concentration might be more effective.

Most side effects are mild and may include a fishy taste, acid reflux, or digestive issues. High amounts can increase the risk of bleeding. Individuals on blood thinners or with certain heart conditions should consult a doctor before use.

Look for supplements with third-party certifications (e.g., IFOS, NSF) to ensure purity and accuracy of contents. Opt for bioavailable forms like triglycerides or phospholipids. For better tolerance, consider products with enteric coating to prevent fishy burps.

Some studies suggest omega-3s might support weight management by increasing metabolism and curbing appetite, though more research is needed. Supporting heart health and reducing inflammation are well-established benefits that indirectly contribute to overall wellness during the perimenopausal period.

Yes, the anti-inflammatory properties of omega-3 fatty acids, especially EPA and DHA, can help reduce inflammation in the joints, potentially easing pain and stiffness often experienced during perimenopause.