Omega 3 fatty acids are an essential nutrient, meaning that they are necessary for cell function but the human body does not produce them. Oil from cold-water fish is the richest natural source of Omega 3 fatty acids, but they can also be found in flax seed, borage oil, evening primrose oil, and fruits and vegetables, especially sea vegetables.
Read more about nutritional supplements during and after menopause.
1Lucas, Michel, PhD, RD et al. “Effects of ethyl-eicosapentaenoic acid omega-3 fatty acid supplementation on hot flashes and quality of life among middle-aged women: a double-blind, placebo-controlled, randomized clinical trial,” Menopause 16, no 2 (2009): 357-366. DOI: 10.1097/gme.0b013e3181865386
2Freeman, Marlene P, MD et al. “Omega-3 fatty acids for major depressive disorder associated with the menopausal transition: a preliminary open trial,” Menopause 18, no 3 (2011) 279-284. doi: 10.1097/gme.0b013e3181f2ea2e
A 2009 study measured hot flash frequency, intensity, and duration and quality of life in women ages 40-55. At the baseline measurement, the average number of hot flashes per day was 3.8. After 8 weeks of supplementation three times a day, hot flash frequency was reduced to about 2 a day. No difference was recorded in quality of life surveys. 1
Depression and mood swings are common aspects of menopause, and women who experience hot flashes are also more likely to experience depression during menopause. A 2011 preliminary trial on omega 3s was done on 20 women experiencing major depressive disorder (MDD). Number of hot flashes went down significantly based on the Hot Flash Related Daily Interference Scale (HFRDIS) and diaries kept by participants. Depression was measured using Montgomery-Asberg Depression Rating Scale (MADRS), which runs from 0-60. Mean MADRS scores decreased from 22.4 to 10.7.
Those participants whose self-reported depressive symptoms responded to the omega 3 treatment had significantly lower pretreatment DHA plasma levels compared with those who did not respond.
Only minor adverse effects were recorded (slight bloating, gas, and puffiness in the face), and were not confirmed to have been caused by the treatment. 2
Omega 3 fatty acids are an essential nutrient, meaning that they are necessary for cell function but the human body does not produce them. Oil from cold-water fish is the richest natural source of Omega 3 fatty acids, but they can also be found in flax seed, borage oil, evening primrose oil, and fruits and vegetables, especially sea vegetables.
Read more about nutritional supplements during and after menopause.
I've been taking molecularly distilled (important for controlling mercury contamination) fish oil for about three months. Before taking them, I got painful, deep acne breakouts fairly often. My acne hasn't been cured, but it's gotten much, much better to the point where I don't feel that I need to wear cover-up every day. Huge success!
I've been taking molecularly distilled (important for controlling mercury contamination) fish oil for about three months. Before taking them, I got painful, deep acne breakouts fairly often. My acne...
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