Omega-3s During Perimenopause

Natural support for the heart, brain, and mood

Omega-3s are among the most extensively studied nutrients in the field of health. Their benefits during perimenopause are particularly well documented: they help regulate inflammation, protect the heart, and support brain function—three areas directly affected by hormonal changes.

The body cannot produce them on its own, and they are known as “essential” fatty acids. They must be obtained from food (fatty fish, flaxseeds, nuts) or through supplementation.

What exactly are omega-3s?

Omega-3s are essential fatty acids. They belong to the family of polyunsaturated fatty acids, which includes omega-6s and omega-3s. The other families are saturated and monounsaturated fatty acids (omega-9s).

Another key factor to consider is the balance between omega-6 and omega-3 fatty acids. It is well established that when the omega-6 to omega-3 ratio is skewed toward omega-6, it has a pro-inflammatory effect and increases the risk of certain diseases (particularly cardiovascular diseases). The main biologically active omega-6 fatty acid is arachidonic acid, which is found in the diet and is also synthesized by our bodies from its precursor, linoleic acid (LA). Sunflower and grapeseed vegetable oils are rich in linoleic acid. Note that, contrary to popular belief, walnut oil, even though it contains a small amount of omega-3 (alpha-linolenic acid), is very rich in omega-6 (linoleic acid).

The two most biologically active forms of omega-3 fatty acids are EPA and DHA, which are found primarily in fatty fish and seafood in general, such as crustaceans and shellfish. A third form, known as a precursor, is ALA (alpha-linolenic acid), which is found in flaxseed and perilla oils and directly in seeds such as flaxseed and chia seeds. However, the conversion of ALA to EPA and DHA in the body remains low, with only a few percent actually being converted.

En périménopause, il est pertinent de prêter une attention particulière à son apport en EPA et DHA.

Most women do not meet the recommended intake of omega-3 fatty acids—particularly EPA and DHA—through diet alone. Supplementation can often help fill this gap.

The Effects of Omega-3 Fatty Acids During Perimenopause

Inflammation

Les fluctuations hormonales de la périménopause peuvent favoriser une inflammation chronique dite de bas grade. Silencieuse, elle est pourtant un facteur de risque transversal pour de nombreuses pathologies. Les oméga-3 (avec la vitamine D) sont parmi les nutriments les mieux documentés pour moduler cette réponse inflammatoire.

Cardiovascular health

After menopause, cardiovascular risk increases. Triglyceride levels tend to rise, and blood lipid profiles may become imbalanced. Studies conducted on postmenopausal women show that omega-3 supplementation helps lower triglyceride levels and may also improve HDL cholesterol levels.

The omega-3 index corresponds to the percentageof EPA + DHA in erythrocyte membranes (i.e., red blood cells) and serves as a reliable biomarker of omega-3 EPA and DHA intake. The omega-3 index is a relevant biomarker of cardiovascular risk, with a strong inverse relationship between EPA/DHA levels and cardiovascular events. An index of at least 8% is considered necessary for a significant protective effect. 

This omega-3 index can be calculated based on an analysis of erythrocyte fatty acids, which makes it possible to assess an individual’s nutritional status, particularly their intake of essential fatty acids such as omega-3 and omega-6.

The Brain and Mood

The brain is particularly rich in DHA, which plays a structural role in nerve cells. During perimenopause, cognitive function and emotional balance may be more sensitive to hormonal fluctuations.

Epidemiological data suggest a link between adequate omega-3 intake and improved mood stability. There is also evidence in postmenopausal women that the omega-3 fatty acids EPA and DHA may play a role in improving cognitive function.

Hot flashes and night sweats

The findings on this point are more mixed; while there are encouraging signs, there is no definitive evidence at this time. Some studies report an improvement in night sweats with omega-3 supplementation, while others find no effect on hot flashes per se. The evidence remains insufficient to draw a definitive conclusion.

What is certain is that the benefits for other systems (cardiovascular health, neurocognitive function, etc.) remain well documented.

How to get enough of it

The main dietary sources of EPA and DHA are fatty fish: salmon, mackerel, sardines, herring, and anchovies. Two to three servings per week is the recommended intake, but many women fall short of this. Products labeled “Bleu Blanc Cœur” are relevant for eggs and guarantee that the hens have been fed a diet supplemented with flaxseed, which helps increase the EPA and DHA content in the eggs.

It is also important to vary the types of cooking oils you use and to use a blend of oils for seasoning that contains a balanced mix of omega-6 and omega-3 fatty acids.

Fish oil supplements are well tolerated and an effective way to easily obtain omega-3s. It is recommended to choose products with clearly labeled EPA and DHA content and to take them with a meal containing fats to optimize absorption. Choosing high-quality supplements with certifications such as the “EPAX” label ensures low levels of oxidation and heavy metals in the product. Omega-3 supplements actually contain fewer heavy metals than fish, as they undergo purification processes.

Omega-3s aren't a cure-all. But when it comes to inflammation, heart health, and brain health, they are one of the supplements with the strongest scientific backing.

Key takeaways

Omega-3s are intended to provide long-term support, and supplementation may be necessary if intake is insufficient. It is also possible and recommended to measure erythrocyte (red blood cell) fatty acids to fully assess the balance of saturated, monounsaturated (omega-9), and polyunsaturated (omega-3 and 6) fatty acids. If abnormalities are found, appropriate dietary changes and, if necessary, supplementation may be recommended. 

As with any supplement, it is advisable to consult a healthcare professional to determine the appropriate dosage and ensure there are no interactions with any current medications.