Menopause and omega-3

Menopause means the end of menstruation, a time when the body undergoes many changes that alter her daily life and environment. Firstly, hormone changes produce uncomfortable symptoms and create difficult moments in daily life. Depression and anxiety often go hand in hand, those moments when you are feeling hypersensitive, always just about to burst into tears; you’re sad, you don’t feel like doing anything, you feel powerless when you think how active you used to be, how you were always smiling… And now you’re grumpy, with no energy for anything and getting no pleasure from the little things in life.

Insomnia, cold sweats, hot flushes, general discomfort with your body… A body that has gone through pregnancies, illnesses and other situations, but which you no longer recognise because menopause has changed it, causing you headaches, endless restless nights, absurd cold sweats at inappropriate moments and in unlikely seasons.

75% of women at the start and 25% at the end of menopause suffer depression and anxiety (1).

However, there are still some factors that can be developed and prevented.

  • Did you know that osteoporosis and increased cardiovascular risk can appear with menopause?
  • Osteoporosis is caused by loss of calcium in bones, which become fragile and easy to break.
  • Studies show that low calcium and mineral levels in a woman’s bones after menopause are associated with increased non-trauma mortality (2).
  • The decrease in these hormones (oestrogens) can lead to increased heart problems, to such an extent that in most developed countries heart disease is (once again) the leading cause of death and morbidity in women over 50 years of age (3), and it is forecast that in Europe alone, 55% of women will die from heart disease (4).

This is undoubtedly a disturbing situation and is why prevention is important. When a woman enters this stage of maturity, it is essential that she take better care of herself than ever, because a healthy life is one’s own responsibility. How? With a healthy diet, taking regular exercise (30 minutes a day is sufficient to activate circulation), making time for yourself, going out with friends or doing your favourite hobby and last, but not least, taking omega-3 in sufficient amounts and concentration.

Why choose omega-3?

There is scientific evidence showing that omega-3 fatty acids EPA and DHA can help to:

  • Omega-3 reduces the feeling of heat, sweating and discomfort, the famous hot flushes (5).
  • Omega-3 improves your mood, a key part of life. Taking omega-3 can lessen those mood changes that either make your cry or laugh in a second (6).
  • Omega-3 keeps your bones healthy, which with menopause, remember, can become weak and break more easily (7).
  • Omega-3 reduces risk factors such as high blood pressure, cholesterol and diabetes, among others, with the aim of decreasing possible cardiovascular diseases (8).


1. Bromberger JT, et al. Psychologic distress and natural menopause: a multiethnic community study. AmJ Public Health. 2001 Sep;91(9):1435-42. 2. Von der Recke P, et al. The association between low bone mass at the menopause and cardiovascular mortality. Am J Med. 1999 Mar;106 (3):273-8. 3. Rosano GM, et al. Menopause and cardiovascular disease: the evidence. Climacteric. 2007 Feb;10 Suppl 1:19-24. 4. Collins P, et al. Management of cardiovascular risk in the peri-menopausal woman: a consensus statement of European cardiologists and gynaecologists. Eur Heart J. 2007 Aug;28(16):2028-40. 5. Freeman MP, et al. Omega-3 fatty acids for major depressive disorder associated with the menopausal transition: a preliminary open trial. Menopause. 2011 Mar;18(3):279-84. 6. Freeman MP, et al. Omega-3 fatty acids for major depressive disorder associated with the menopausal transition: a preliminary open trial. Menopause. 2011 Mar;18(3):279-84. 7. Järvinen R, et al. Associations of dietary polyunsaturated fatty acids with bone mineral density in elderly women. Eur J Clin Nutr. 2012 Apr;66(4):496-503. 8. Breslow JL. n-3 fatty acids and cardiovascular disease. Am J Clin Nutr. 2006 Jun;83(6 Suppl):1477S-1482S.

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  2. This is a document whose purpose is to collect and reflect widely accepted scientific evidence with document references on omega-3 fatty acids.
  3. All scientific opinions that appear in this document are properly numbered and referenced at the end.
  4. Megafort Pharma, S.L. does not attribute the health claims contained in the scientific opinions in this document to its products.
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