Omega-3: The Fatty Acid Essential for Perimenopause and Menopause

Women have been navigating Menopause since the beginning of existence, yet it somehow seems more confronting and confusing than ever. Transitioning through perimenopause and beyond can bring a range of physical and emotional challenges, not to mention the option to take on HRT (hormone replacement therapy) or face Menopause head on with natural management alternatives. While hormone changes are often the primary focus throughout this season, nutrition plays and overall wellbeing plays a vital role in how women feel during perimenopause and menopause. This is where Omega 3 Fatty Acids enter the room. 

Omega-3s are essential fats that the body cannot make on its own; they must come from diet or supplements. Found primarily in fatty fish, flaxseeds, chia seeds, and walnuts, omega-3s are well known for supporting heart and brain health. But their role during the menopause transition is even more significant, supporting everything from mood to skin health.

The importance of Omega 3 for skin health during perimenopause and beyond

As women age, the skin naturally undergoes changes influenced by genetics, environment and most notably - the dreaded shift in hormones. Fine lines become more noticeable, elasticity decreases, and skin may feel drier or more sensitive than before. While a good skincare routine is essential, a boost in Omega 3 from diet and topical skincare sources can be the key to keeping the skin hydrated, supple, and resilient as you navigate the challenges of menopause.

Understanding Perimenopause and Menopause

While Perimenopause and Menopause are often spoken about in a similar context, it’s important to note that they are different life stages.

Perimenopause

Perimenopause is the transitional phase leading up to menopause. It typically begins in a woman’s 40s, though it can start a little earlier. Hormone levels (particularly oestrogen and progesterone, begin to fluctuate, often causing irregular menstrual cycles, mood swings, hot flashes, and trouble sleeping.

Menopause

You officially enter Menopause when you have gone 12 consecutive months without a menstrual period. The average age of menopause is the early to mid 50s. At this stage, oestrogen levels are much lower, and symptoms such as night sweats, dry skin reduced bone density become more prominent.

These hormonal shifts throughout Peri and Menopause can influence the body in many ways, from metabolism to mood and cardiovascular health - this is where the holistic health benefits of omega 3s can make a noticeable difference.

What Are Omega-3 Fatty Acids?

Omega-3s are a type of fatty acid that play a crucial role in cell structure, inflammation regulation, and communication between cells. There are three main types:

ALA (alpha-linolenic acid)

EPA (eicosapentaenoic acid)

DHA (docosahexaenoic acid)

The body can convert ALA into EPA and DHA, but the conversion rate is very low. This is why direct sources of EPA and DHA, either from a diet rich in fatty fish or supplements is so important and highly recommended for anyone on their peri or menopausal journey.

Why Omega-3s Matter During Perimenopause and Menopause

There are so many reasons to love Omega 3s for health, wellbeing and skin health at any stage of life. However, there’s a few reasons why Omega Fatty Acids are particularly beneficial throughout menopause.

Omega 3s Support Heart Health

Estrogen provides a protective effect on the cardiovascular system, helping to keep cholesterol levels balanced and blood vessels flexible. When estrogen declines during menopause, the risk of heart has the potential to rise.

Omega-3s are proven to:

• Reduce triglycerides

• Lower blood pressure

• Improve arterial flexibility

• Decrease inflammation in blood vessels

Omega 3s Help Balance Mood Swings and Support Mental Health

We all know that mood changes are one of the most obvious symptoms of perimenopause and menopause. Many women report an increase in anxiety and depression during perimenopause and menopause as a result of fluctuating estrogen levels - resulting in disturbed sleep that can lead to irritability and an unstable mental health.

DHA and EPA are critical for brain health, and this is where Omega 3s can help with:

• Stabilising mood swings

• Reducing symptoms of depression and anxiety

• Supporting memory and cognitive function

Omega 3s Reduce Inflammation and Joint Pain

Joint pain and stiffness is common as we age, but can become particularly noticeable during menopause. Estrogen has anti-inflammatory properties, so its decline throughout perimenopause and beyond may exacerbate conditions like arthritis.

Omega-3s offer anti-inflammatory support thanks to EPA and DHA fatty acids, which have the ability to reduce inflammation and ease discomfort in the body. 

Protecting Bone Health

Bone density naturally decreases as we age and becomes worse after menopause thanks to lower estrogen levels. While calcium and vitamin D are often recommended to reduce the risk of osteoporosis, omega 3s are also an important contributor to bone health. Omega 3 has been linked to enhanced calcium absorption, improved bone density and a reduction in inflammation that supports joint and bone health.

Omega 3s support Metabolism

Weight gain, particularly around the abdomen, is a common symptom of menopause. Lower levels of estrogen paired with a slower metabolism can make it harder to maintain a healthy weight as you navigate through menopause. 

Omega 3s have been linked to:

• Improving insulin balance

• Supporting metabolism

• Reducing inflammation linked to weight gain

While Omega 3s can support weight maintenance, they must be combined with a healthy diet, regular exercise and quality sleep to show real results.

Omega 3 Fatty Acid supports Skin and Hair Health

Reduced estrogen levels doesn’t just impact internal health, it can also result in dry skin, thinning hair, and loss of elasticity. Omega 3s are essential structural components of cell membranes, where they support fluidity and flexibility - which is why they are so important for skin health. 

Omega 3 rich skincare combined with diet intake may:

• Improve skin hydration and reduce dryness

• Support barrier function

• Protect collagen integrity for firmer skin

• Strengthen hair follicles

How Omega 3s Support Skin Health in Mature Women

Hydration and Skin Barrier Support

As estrogen declines the skin produces less oil, often resulting in a dry complexion that is more prone to irritation. Omega 3s support the skin’s lipid barrier to lock in moisture and keep irritants out. A stronger skin barrier will:

- Lock in and maintain hydration levels

-  Prevent dry, sensitive flare ups

- Support collagen and elastin 

Anti-Inflammatory Support

Inflammation in the skin has the potential to accelerate ageing as it breaks down collagen and elastin. Incorporating Omega 3 Skincare into your daily routine may help calm inflammation to reduce redness, irritation and protect agains environmental damage.

Collagen Protection 

When it comes to age defence, protecting collagen integrity is priority. This protein responsible for skin structure and firmness declines as we age and reduces even further as the inflammation and stress associated with menopause arrives. 

Omega 3s may help to protect collagen by:

• Reducing enzymes that break down collagen

• Supporting cells that produce collagen and elastin

• Protecting the skin’s barrier and enhancing skin’s resilience

Sun Damage Prevention and Repair

We all know SPF is the only skincare that actually protects our skin from the sun, however Omega 3s have the potential to add an internal layer of protection against UV damage. 

The Fatty Acids within Omega 3 may:

• Reduce sensitivity to UV rays

• Lower risk of photoaging

• Support barrier repair after sun exposure

Best Sources of Omega 3s for Menopause Support

To gain the most out of Omega 3s it’s important to get your daily intake from diet, skincare and supplements to boost your health and wellbeing from the inside out.

Omega 3 Food Sources

Fatty fish including salmon, sardines, mackerel and anchovies

Plant sources such as flaxseeds, chia seeds, hemp seeds, walnuts and soybeans

Fortified foods including eggs, dairy and plant-based milk

Supplements

Supplements such as Fish Oil and Krill Oil are available at different doses so it’s important to consult with your practitioner before you add any supplements to your diet. This is particularly important if you are pregnant or suffer from any medical conditions.

Omega Rich Skincare Ingredients

To give your skin a boost of Omega 3s look for the below ingredients in your skincare.

• Flaxseed Oil - Contains high levels of alpha-linolenic acid.

• Chia Seed Oil - An excellent source of omega 3 fatty acids that nourishes and protects the skin. 

• Hemp Seed Oil - Rich in both omega-3 and omega-6

• Rosehip Oil - Contains omega-3 and omega-6

The Omega 3 Skincare Routine to support your skin through menopause

Morning Routine

Gentle Cleanser – LAMAV’s Hydra-Calm Cream Cleanser + Bamboo cleansing cloth (you can also skip cleanser and just do a gentle water wash with the bamboo cleansing cloth if your skin is feeling particularly sensitive)

Hydrating Toner – LAMAV’s Rose Hydrating Mist Toner to soothe and hydrate sensitive skin after cleansing 

Morning Moisturiser - LAMAV’s Hyaluronic Moisture Cream contains fatty acid rich nut and avocado seed oils, along with hyaluronic acid to boost and lock in hydration for all day protection.

SPF – Use one with zinc oxide for natural sun protection.

Evening Routine

Double Cleanse – Remove the day’s impurities with LAMAV’s Marula Oil Cleanser. This purifying blend of fatty acid rich oils will cleanse the skin and gently dissolve makeup to reveal clear, radiant complexion. The nourishing formula containing rosehip oil enhances skin’s natural repair and keeps the lipid barrier intact, restoring moisture balance and a healthy glow.

Hydrating Toner - LAMAV Rose Hydrating Mist Spray

Treat & Nourish – LAMAV’s Omega 3, 6, 7 & 9 Antioxidant Oil contains 100% pure actives to deliver a concentrated burst of moisture and essential fatty acids to strengthen and smooth the skin’s surface. Ideal for dry and dehydrated skin throughout perimenopause, this complex formula repairs the skin barrier, boosting moisture and skin elasticity. 

Repair & Protect - Use a rich night cream to lock everything in such as LAMAV’s Omega 3 Advanced Night Cream. This night cream is a match made in skin heaven for complexions battling menopause symptoms. Created to recharge, repair and hydrate the skin while you sleep, it’s packed with hyaluronic acid, Chia and Raspberry Seed Oil to support the skin's natural barrier function, whilst Wakame, Kakadu Plum and Quandong Extracts enhance skin's repairing action. The complex formula also supercharges collagen production for a more youthful complexion delivering visible age-defying results.

Tips to Maximise Omega-3 Benefits through Perimenopause

Pair Omega rich skincare with antioxidants: Vitamins C and E can help omega 3s combat environmental stress and protect collagen.

Stay hydrated: Adequate water intake boosts omega 3s’ ability to maintain hydration in the skin.

Limit unhealthy foods: Highly processed foods and foods high in sugars can cause inflammation in the body. 

Choose gentle skincare: Mature skin going through menopause is likely to be more reactive and prone to sensitivity so it’s important to go easy on your skin with soap and fragrance free skincare. It’s also a good idea to cut back active ingredients 1-2 times per week to give your skin time to repair in between treatments.  

Daily sun protection: There’s no point going to the effort of optimising a healthy diet and Omega 3s rich skincare routine if you’re not going to protect your complexion.

Include fatty fish in your diet every week: 1-2 servings of grilled salmon or sardines will maintain your omega 3 health through your diet.

Include seeds in your meals and snacks: Add chia or flaxseeds to smoothies, oatmeal or yogurt.

Explore Supplements: If you can’t eat fish or are worried you may be low in Omega 3s, talk to your healthcare professional to explore which Omega Rich supplements may be best for you.

Final thoughts on the Omega 3 - Menopause Connection

As you’ve just discovered, Omega 3s offer incredible support to overall health, wellbeing and skin health as you navigate through the complexities of menopause, however it is not a standalone solution to symptoms. Omega 3 intake works best when implemented alongside a holistic lifestyle approach, including:

• Balanced Diet rich in a variety of fruits, vegetables, whole grains, lean protein, and calcium-rich foods

• Regular exercise such as strength training, walking, and yoga to support balance, bone and muscle strength

• Stress management including meditation, spending time in nature and breath work
  

• Prioritising healthy sleep habits to regulate hormones and mood

When combined with these healthy lifestyle choices, omega 3s can help women feel more balanced, grounded and energetic during the menopausal transition.