Omega 3 & Hormone Balance

When your hormones are out of sync, everything feels harder, from your mood to your sleep and even your skin. Sound familiar?

In my blog 5 Top Hormone Balancing Supplements for Women, I shared my top five powerful supplements that can help bring your body back into harmony, and Omega 3 is one of them.

Omega-3 fatty acids are essential fats that your body cannot produce on its own, which means you need to get them from food or supplements. These healthy fats are well-known for their powerful anti-inflammatory properties, making them vital for supporting hormonal health. They’re particularly helpful for women dealing with conditions like PMS, PCOS, and perimenopause.

Omega-3s are found in foods such as:

• Fatty fish (salmon, mackerel, sardines, and anchovies)

• Walnuts

• Chia seeds and flaxseeds

• Algae-based sources (great for vegetarians and vegans)

How Omega-3s Support Hormones

Omega-3 fatty acids play a crucial role in maintaining hormonal balance by:

• Reducing inflammation: Chronic inflammation can disrupt hormone signalling and worsen conditions like PCOS or endometriosis. Omega-3s help reduce inflammation and restore communication between the cells so the right signals can be sent.

  
  

• Easing PMS and perimenopause symptoms: Omega-3s have been shown to reduce period pain, breast tenderness, and mood swings, while also supporting brain health during hormonal transitions.

  
  

• Boosting cell communication: Hormones rely on healthy cell membranes to send their signals effectively. Omega-3s keep these membranes fluid and functioning at their best.

Why Many Women Lack Omega-3s

Modern diets are often low in omega-3s and high in inflammatory omega-6 fats (found in processed and fried foods). This imbalance can make it difficult for your body to regulate hormones effectively.

How to Increase Your Omega-3 Intake

To ensure you’re getting enough omega-3s, include fatty fish in your diet at least twice a week. For plant-based options, add chia seeds, flaxseeds, or walnuts to your meals.

If you find it difficult to meet your needs through diet alone, supplementation is a fantastic option. Look for a high-quality omega-3 supplement that provides at least 1,000 mg of EPA and DHA per day. This ensures you’re getting the key active forms of omega-3s that your body can readily use. As a Functional Nutritionist, I can guide you in choosing a clean, sustainably-sourced supplement that aligns with your health goals.

If you'd like to speak to me to find out how I might be able to help you find a better balance with your hormones, please book a complimentary consultation using the link below:

Book a Call

Thank you for reading!

Sue x