Can supplementing Omega 3 balance hormones?

Female hormones, especially estrogen and progesterone, play a crucial role in maintaining women’s reproductive health, mood, and skin. When hormones are imbalanced, the body may face various issues such as menstrual disorders, osteoporosis, or reduced mental health. So, how does “Omega 3 balance hormones”? This article will explore the effects of omega 3 on female hormones and how to supplement it properly.

What is Omega 3?

Omega 3 is a group of essential fatty acids that the body cannot produce on its own and must obtain from food. The main types of Omega 3 include:

• ALA (alpha-linolenic acid): Found in plants like flaxseeds, chia seeds, and walnuts.
• EPA (eicosapentaenoic acid): Found in fatty fish like salmon, mackerel, and fish oil.
• DHA (docosahexaenoic acid): Also found in fatty fish and fish oil, supporting brain function and hormones.

Effects of Omega 3 on female hormones

1. Omega 3 helps balance hormones and reduce inflammation

• Inflammation is a factor that can disrupt hormone production, especially estrogen and progesterone.
• Omega 3 regulates hormones by reducing inflammation in the body.

2. Omega 3 supports ovarian function and regulates hormones

• DHA and EPA, two types of Omega 3 from animal sources, have been proven to improve ovarian function.
• Omega 3 enhances fertility and reduces symptoms of polycystic ovary syndrome (PCOS).

3. Omega 3 improves mood and reduces stress

• Omega 3 boosts serotonin production, a hormone crucial for improving mood.
• Reducing stress can help balance other hormones in the body, particularly cortisol.

4. Omega 3 reduces perimenopausal and menopausal symptoms

• Omega 3 alleviates symptoms such as hot flashes, insomnia, and anxiety during perimenopause.
• Additionally, DHA and EPA protect bones and reduce the risk of osteoporosis in menopausal women.

How should women supplement Omega 3 to support hormonal balance?

Foods rich in Omega 3 for women

• Fatty fish: Salmon, mackerel, sardines.
• Seeds and nuts: Flaxseeds, chia seeds, walnuts.
• Plant oils: Flaxseed oil, olive oil.
• Seaweed and algae: Especially good for vegetarians, providing plant-based DHA.

Use dietary supplements when necessary

• If it’s challenging to get enough Omega 3 from food, you can use fish oil or algae oil capsules.
• Recommended dosage: About 250–500mg of EPA and DHA per day, depending on the body’s needs.

Notes when supplementing Omega 3 in women

• Avoid overuse: Excessive supplementation can cause side effects like diarrhea or an increased risk of bleeding.
• Combine with a healthy lifestyle: Omega 3 is more effective when you maintain a balanced diet and exercise regularly.
• Consult a doctor: If you are pregnant, breastfeeding, or taking blood-thinning medication, consult a specialist before supplementation.

Supplementing Omega 3 to balance hormones is a natural and safe method to support women’s hormonal health. Thanks to its anti-inflammatory effects, improved ovarian function, and mood enhancement, Omega 3 is truly an “essential companion” in women’s diets. For optimal results, combine Omega 3 from natural food sources with a healthy lifestyle.

References:

• https://www.webmd.com/diet/ss/slideshow-omega-3-health-benefits
• https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
• https://www.webmd.com/diet/foods-high-in-omega-3 

Read more:

• Can Omega 3 supplements enhance memory?