Fish Oil, Omega 3 & Menopause

Omega 3 fish oil has shown to have many health benefits. These benefits to the heart, hormonal balance and mood can be especially helpful for women in menopause. In fact, a study in "The American Journal of Clinical Nutrition" conducted at the Université Laval's Faculty of Medicine actually proved the effectiveness of omega 3 in treating some of its participants' menopausal symptoms.

Protect the Heart & Bones

• Menopausal women have an increased risk of heart disease and osteoporosis. Omega 3 can lower the triglyceride and LDL levels to reduce overall cholesterol. It can also lower blood pressure and decrease the chance of arrhythmias and atherosclerotic plaque for an improvement in cardiovascular health. At the same time, omega 3 fish oil lowers the risk of osteoporosis, which weakens the bones.

Balance Hormones

• The fatty acids in fish oil can help to regulate the hormonal balance of a menopausal woman. With more stability in hormones, many of the symptoms the imbalance had brought on -- hot flashes, sleep disturbances, weight gain -- can improve. Hot flashes can actually be reduced with omega 3 fish oil as much as antidepressants or hormones given for that symptom.

Improve Mood

• Mood swings and depression are not uncommon for women in menopause. Omega 3 fish oil has been shown to help depression, but researchers at the Université Laval's Faculty of Medicine proved in their study that it significantly helped menopausal women who had symptoms of mild depression and psychological distress. (Anyone suffering from severe depression should be under the care of a medical professional.)

Intake

• There are a number of foods that contain omega 3, with the largest amounts in fish. It is also found in walnuts, oatmeal, soy and certain oils (canola, rapeseed). Flaxseed also has omega 3 and is available in the oil or powder form. Omega 3 fish oil supplements are available if the recommended amount (two servings per week of fish, according to the American Heart Association) cannot be consumed. Be sure to look for capsules that contain EPA and DHA.

Considerations

• The consumption of too much fish can be dangerous. High levels of mercury and toxins have been found in shark, swordfish, grouper, tuna, salmon and mackerel so avoid going over the suggested limits. Omega 3 fish oil can have some unpleasant gastrointestinal side effects including a fish odor when you belch. The supplements should also be avoided by those with fish allergies. Even healthy women should not go over the recommended dose as omega 3 in excess can promote bleeding.