Why Omega-3 Fatty Acids in your Diet Matter More During Perimenopause & Menopause
Health & Nutrition
Key Takeaways:
- Omega-3 fats (EPA, DHA, and ALA) are essential nutrients that must come from food and play a critical role in brain, heart, and metabolic health.
- Hormonal changes during perimenopause and menopause increase inflammation and alter fat metabolism, making adequate omega-3 intake even more important.
- DHA supports brain structure and cognition, helping counter brain fog, memory issues, and cognitive shifts that many women notice in midlife.
- EPA supports mood and emotional stability, partly by influencing neurotransmitters like serotonin and dopamine and reducing inflammation linked to depression and anxiety.
- Food sources are most important. Fatty fish, omega-3 enriched eggs, and fortified foods can meaningfully raise EPA and DHA levels in the body.
Perimenopause and Menopause are a time of great change for a woman’s body and mind. Changing eating habits, patterns and goals becomes a necessity to meet the specific nutrients that are required during this life-stage. One nutrient deserves a spotlight: omega-3 fatty acids. They are essential because we cannot manufacture them in our body and must get them in our diets. They become even more essential, along with protein for a woman going through menopause. Low serum levels of Omega-3 fats during this life-change are associated with risks to brain, heart, and hormonal functions and mood and memory regulation.
Here we will break down what omega-3s are, why they’re especially important during hormonal transitions.
What Are Omega-3 Fatty Acids?
There are three major omega-3 fats:
- ALA (alpha-linolenic acid) — a plant-based omega-3 found in things like chia seeds, flaxseed, and walnuts.
- EPA (eicosapentaenoic acid) — found mainly in fatty fish and algae oil, a major anti-inflammatory player.
-
DHA (docosahexaenoic acid)
— also found in fatty fish and algae oil,
critical
for brain structure and function.
Your body can convert ALA into EPA and DHA, but that conversion is very poor and limited—especially in women over 40. So, while plant sources are valuable, getting direct EPA and DHA fats from animal foods, fortified foods are key. Supplements may play a role, but it’s important to optimize diet first. When Omega-3 fatty acids are consumed in food, they have more potent effects than supplements alone.
As estrogen drops in menopause, several things happen:
- Fat metabolism (how the body stores and expands fat cells) changes
- LDL cholesterol may rise (that’s the “bad” cholesterol)
- Inflammatory markers can increase
- Brain-protective pathways shift, affecting cognitive function and mood
These changes can affect how omega-3s from our diet are stored and used in the body. This is why getting enough dietary EPA + DHA becomes even more important: your menopausal body and brain body becomes less efficient at maintaining optimal levels on its own.
As estrogen and progesterone levels fluctuate and eventually bottom out, your mind and body go through immense changes affecting body fat, mood, memory, pain, inflammation to name a few. So, let’s unpack the areas where omega-3s make a powerful difference:
Omega-3’s in Brain Function, Memory & Cognition:
DHA is a major structural component of the brain. In fact, DHA makes up a significant portion of the gray matter in regions responsible for memory, attention, and emotional regulation.
Low DHA has been associated with:
- Reduced memory and cognitive function.
- Difficulty concentrating.
- Increased “brain fog”
Estrogen is a hormone that bathes the brain cells, as well as the cells in all major organs. As these levels change in the brain, so does the brain’s ability to hold onto Omega-3 fatty acids, so maintaining or increasing Omega-3 fats in the diet become necessary. Maintaining optimal levels of Omega-3 fatty acids can support neuronal membrane fluidity and the transmission of signals between brain cells.
Omega-3’s in Mood & Neurotransmitter Support:
EPA is strongly linked to mood regulation. It supports healthy levels of serotonin and dopamine; which are both key neurotransmitters involved in emotional balance.
In midlife women, research shows that low omega-3 status is associated with increased rates of anxiety and depressive symptoms . EPA helps shift inflammatory markers that can negatively influence mood and stress response.
Foods to include to boost Omega-3s in the diet:
Foods that are naturally rich in Omega-3s such as fatty fish (salmon, sardines, trout), or those that are fortified, such as eggs and diary products offer great options to get that all important DHA / EPA density, to really move the needle on your Omega-3 fatty acids levels in the blood and brain.
Eggs are an easy, effective protein that can be had at any meal or snack of the day. This high-versatility and protein-to-cost ratio make them the perfect choice for easy omega-3 access. Look for our Naturegg Omega-3 enriched eggs where you regularly purchase eggs.
Naturegg Omega Plus eggs contain more omega-3 than standard eggs. They provide a fast, convenient way to raise your EPA/DHA intake.
Bottom Line:
Omega-3 fatty acid levels are significantly impacted during the hormonal chaos of perimenopause and menopause. Knowing this ahead of time can reduce and prevent symptoms associated with low serum omega-3 fats: cognitive decline, poor neurotransmitter function, mood disruption, memory issues and higher risk of systemic inflammation. Eat foods that work as hard as you do! Make sure Omega-3s are part of that solid nutrition foundation.
The information outlined in this article is supported by the following
research and publications
.
*** For additional information about menopause and perimenopause read our insightful articles on
the importance of protein
as well as recommendations for
reducing heart disease risk
. ***
Nishta Saxena
MSc, Registered Dietitian
@nishtasaxenard