Women who consume fish oil supplements regularly may be able to delay the onset of menopause, as per recent findings from the University of Leeds analyzing data from over 3,500 British women. The study, published in the journal “Nutrients,” revealed that women taking fish oil supplements had a significantly lower risk of experiencing early menopause.
The research indicated a remarkable 95% decrease in the chances of early menopause onset. Typically occurring between the ages of 45 and 55, menopause can happen earlier, particularly for non-white women. South Asian women tend to undergo menopause approximately five years earlier.
Early onset of menopause before the age of 45 can pose higher risks of serious health conditions like heart disease, osteoporosis, and diabetes. Conversely, experiencing menopause after 55 increases the risk of certain hormone-related cancers. The timing of menopause significantly impacts about one-third of a British woman’s lifespan, making it a crucial public health issue.
The study by the Leeds University team focused on women in the UK Women’s Cohort Study, monitoring their supplement intake in conjunction with lifestyle aspects such as diet, physical activity, and smoking habits. Besides fish oil, the researchers found that other supplements were associated with delayed menopause:
– Vitamin B-complex reduced the risk of early menopause by 52%
– Antioxidant mixtures (vitamins A, C, E, selenium, and zinc) reduced the risk by 46%
– Vitamin C alone reduced the risk by 25%
In contrast, women who smoked, consumed more red meat, or had lower educational levels tended to experience menopause earlier.
Researchers explained that fish oil operates through various biological pathways. The omega-3 fatty acids in fish oil help reduce inflammation in the body and may safeguard the ovaries from oxidative stress, a form of cellular damage that accelerates aging. Furthermore, they support DNA repair mechanisms vital for maintaining reproductive health.
Nutritional scientist from the UK and advisor to Wiley’s Finest supplements, Toral Shah, not involved in the study, highlighted the importance of diet and supplements in influencing long-term health. She stressed that omega-3 fatty acids are essential nutrients that must be obtained through diet or supplementation, particularly for women who do not frequently consume oily fish.
While fish oil supplements provide a convenient way to ensure sufficient omega-3 intake, especially for those not consuming oily fish regularly, a balanced diet and healthy lifestyle are crucial. Shah recommended opting for high-quality fish oil supplements rich in EPA and DHA, the active omega-3s, in a form easily absorbed by the body, like Wiley’s Finest Peak EPA.
Shah advised incorporating a balanced diet featuring oily fish like salmon, mackerel, and sardines, along with fruits and vegetables. For those struggling to include fish in their diet, high-quality Omega-3 supplements with appropriate EPA and DHA levels from Wild fish are a good option.
Additionally, she suggested quitting smoking, maintaining a healthy weight, staying physically active with at least 150 minutes of exercise per week, or 266 minutes for the South Asian population to promote overall health.
The study analyzed data from 3,566 women in the UK Women’s Cohort Study, established in the mid-1990s. Participants provided detailed information on their diet, supplement use, and lifestyle habits, while researchers tracked their menopausal experiences.
Although the study found strong associations, it was observational and could not definitively prove that supplements cause delayed menopause. Randomized controlled trials are necessary to validate these findings.