Why older women should take Omega-3 to help with menopause symptoms

Nutritionist Tom Oliver examines why Omega 3 rich foods and supplements are important to women as we age.
older woman jumping - Why older women should take Omega-3
Omega-3 can help balance the oestrogen and progesterone hormones of older women.

Knowing which is the best supplement to take can be overwhelming.

If you don’t know your Vitamin A, from your zinc, you could end up popping a ton of pills that aren’t necessary and in certain cases, can be detrimental.

And it gets more complicated still when you start mixing everything up in one tablet. For example, different minerals compete for absorption. If you take large quantities of calcium you won’t be able to absorb your iron. If you take large quantities of iron you won’t be able to absorb zinc. If you take vitamin C you’ll reduce your copper level etc.

Knowing which vitamin or mineral to take can be daunting but the one supplement which has scientifically been proven to provide a multitude of health benefits in just one capsule is the humble Omega-3.

Research shows that omega3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

For menopausal women in particular, incorporating omega-3 into their diet will balance their oestrogen and progesterone hormones, which, when out of sync, has been proven to cause a range of undesirable menopausal symptoms such as hair loss, weight gain, vaginal dryness, low libido, osteoporosis, joint pain and dry eyes. And those are just the physical side effects.

The menopause has proven to also affect cognitive behavior and can cause depression and memory loss.

Scientists have found that people with high omega-3 levels in their blood had more grey matter in the brain sectors that are linked to positive emotions and moods. However, people with mild to moderate depression symptoms showed decreased grey matter in those same areas.

Omega-3 supplements also offer increased protection for your heart and blood vessels by decreasing your triglyceride levels and increasing your HDL. Taking omega-3 supplementation is a good idea if you’re on conventional hormone replacement therapy (HRT), because HRT can increase triglyceride levels to harmful levels.

Top 3 Omega-3 supplements on the market

Omega-3 - Why older women should take Omega-3

There is a plethora of Omega-3 supplement on the market but what separates the best from the rest is its level of DHA and EPA.

Nature’s Best Chewy Fruit Bursts is great for those who are averse to swallowing pills and has a natural blackcurrant flavor and is free from hydrogenated fats £9.95 from Lambert’s Healthcare online

TIANA Organic Exquisite Omega 3 Spreadable is a delicious, butter like taste without any hint of coconut aroma the spread uses top quality cold pressed flaxseed oil that is high in α-linolenic acid – Omega 3. £7.89 from Holland and Barrett

If you found X helpful, you’ll find more expert tips on coping with menopause on our Women’s Health channel.

Last modified: July 26, 2023

Written by 2:27 pm Nutrition