The report found that EPA and DHA may help women entering midlife address cardiovascular risks, cognitive decline and hot flashes as estrogen levels fluctuate.
By yourNEWS Media Newsroom
A new analysis of clinical trials and population studies is drawing attention to omega-3 fatty acids as a potentially important nutritional tool for women over 40, particularly as hormonal changes during perimenopause and menopause begin to affect the heart, brain and overall inflammatory balance.
The report found that higher intake of omega-3 fatty acids was associated with lower heart disease risk, reduced cognitive decline and fewer menopause-related symptoms among women entering midlife. It also noted that nearly 95% of Americans do not consume adequate omega-3 levels, a shortfall the report described as especially important for women approaching or experiencing menopause.
The findings focused primarily on eicosapentaenoic acid and docosahexaenoic acid, commonly known as EPA and DHA. These long-chain omega-3 fats are found mainly in fatty fish and some marine-based supplements and are widely studied for their anti-inflammatory effects.
According to the report, estrogen helps support vascular flexibility and healthier cholesterol patterns. As estrogen levels fluctuate and decline during perimenopause, women may become more vulnerable to higher triglycerides, rising blood pressure and increases in LDL cholesterol. The report said omega-3s may help counter some of those changes by supporting blood flow, reducing inflammation and improving lipid markers.
Heart disease remains the leading cause of death among women in the United States, according to the Centers for Disease Control and Prevention. The report cited multiple clinical trials showing that omega-3 intake can lower elevated triglycerides, including findings discussed in Zina Kroner’s book “Vitamins and Minerals.” It also referenced a January 2022 study analyzing two randomized clinical trials that found omega-3 fatty acids can reduce cardiovascular risk factors.
Women who consumed more omega-3s through fatty fish or supplements tended to show healthier cholesterol profiles and improved circulation, the report said. Those effects may help reduce the risk of heart attack and stroke, particularly during the years when hormonal changes begin increasing cardiovascular vulnerability.
The report also emphasized omega-3s’ role in brain health. DHA is a major structural component of the brain and supports memory, learning and cognitive function. In “Superfuel,” Dr. James DiNicolantonio noted that low levels of DHA and EPA have been associated with a broad range of mental health concerns, while dementia becomes increasingly common among the elderly.
One long-term study cited in the report found that older adults who took omega-3 supplements had a 64% lower risk of developing Alzheimer’s disease over six years. A separate meta-analysis involving more than 100,000 people linked higher omega-3 intake to an approximately 20% lower risk of dementia or cognitive decline.
The report said prevention may need to begin earlier than many women expect, because brain changes associated with later cognitive decline can begin in the 40s. It also noted that DHA makes up 15% to 34% of the brain’s cerebral cortex, depending on age, underscoring its structural importance to brain function.
Omega-3s were also associated with relief from hot flashes, one of the most common symptoms of perimenopause and menopause. The report said more than 80% of women experience hot flashes at some point, often beginning in the mid-to-late 40s.
A clinical trial of women ages 40 to 55 found that participants who took an omega-3 supplement for eight weeks experienced a significant reduction in hot flash frequency, averaging about 1.6 fewer hot flashes per day. The report said omega-3s may influence vasomotor symptoms, including hot flashes and night sweats, by helping regulate inflammatory pathways, though researchers have not fully identified the mechanism.
Dietary sources remain a central part of the report’s recommendations. Fatty fish such as salmon, anchovies, mackerel and herring were identified as the best food sources of EPA and DHA. Three ounces of salmon provides nearly 2,000 milligrams of combined EPA and DHA, while the same amount of anchovies provides about 1,500 milligrams, the report said.
The report recommended eating at least two servings of fatty fish each week. For women who do not regularly consume fish, it said supplements may help provide a therapeutic daily dose of 1,000 to 2,200 milligrams of combined EPA and DHA.
The report cautioned that supplement quality varies and advised consumers to evaluate products for purity, potency and contaminant testing. It also identified calamari oil as a sustainable alternative for those seeking a marine-based source of omega-3s while limiting concerns about contaminants in some fish oils.
The report concluded that improving omega-3 intake may be a foundational step for women addressing new health concerns that often emerge in their 40s. It advised women to consult a healthcare provider before beginning a supplement regimen, especially if they take blood-thinning medications or have existing medical conditions.
By increasing omega-3-rich foods or using high-quality supplements when appropriate, the report said women may be able to better support cardiovascular health, cognitive function and overall well-being during the menopausal transition and later life.
Source: Natural News