Can I Take Omega 3 For Hormonal Imbalance?
Medically Reviewed By Margaret Etudo, BPharm. Written By The Vitamins For Woman Team.
Omega-3 fatty acids are commonly found in fatty fish like sardines, salmon, mackerel, and other foods like walnuts, chia seeds, and egg yolks. Research has shown that you can take omega-3 for hormonal imbalance.
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If you want to manage and keep your hormonal levels within a healthy range, omega 3 for hormonal balance does wonders for your body.
Omega-3 fatty acids are important fats in your diet as a woman. However, most people don’t know what they are.
It is from a family of essential fatty acids that provide your body with many health benefits. They are ‘essential’ because your body needs them to perform several biological processes. Omega 3 is a nutrient that you must consume because your body cannot produce on its own. They can get them from foods like fish oils, and in some cases, women turn to omega-3 supplements.
One significant role this nutrient plays in the body is that it creates hormone balance, primarily because of its anti-inflammatory properties. In this article, we will look into the natural sources of Omega-3, how to take them, and the many health benefits they give your body.
Omega 3 And Hormonal Imbalance
Hormones are chemical messengers that have the power to change both the functions of your body and mind. Because your endocrine system naturally creates these compounds, this action is regular. On the other hand, specific changes brought on by hormone imbalances can impact nearly every aspect of a woman’s life. It can cause weariness, severe stress, insomnia, and a decrease in sex drive in specific individuals.
The good news is that omega-3 for hormone health can help you achieve balanced hormones.
For instance, elevated blood sugar levels are seen by our systems as stressors, which may trigger the release of cortisol, a hormone that triggers a stress response. You may be unable to regulate your hormones over a month if you cannot control your daily blood sugar levels. Omega is thought to considerably lower the risk of type 2 diabetes, despite contradictory findings. This finding is particularly relevant to fish eaters.
It would be best to concentrate on regulating the omega-3 to omega-6 ratio, even though consuming omega-3 may be necessary for hormone balance. The ideal ratio for a balanced combination of omega-3 and omega-6 is 2:1. Excessive consumption of omega-6 fatty acids relative to omega-3 fatty acids raises the risk of elevated inflammatory levels in the body. Your body may experience a severe hormonal imbalance due to these outcomes.
Benefits of Omega-3 for Hormonal Imbalance
There are several healthy omega 3 benefits for hormones you can get from consuming omega 3 foods and supplements. These benefits include the following:
Omega-3 for Irregular Menstruation
One of the most common signs of hormonal imbalance in women is irregular menstrual flow. For some women, these changes may be subtle, but for others, they can be extreme.
During menstrual flow, your body produces a hormone-like compound called prostaglandin, which causes contractions of the uterine muscles. With high levels of prostaglandins, you can be sure of menstrual cramps. Omega 3 hormone regulation can reduce prostaglandin, causing inflammation and easing pain. This reduction works because prostaglandin can be made from omega-3 or omega-6 fatty acids.
Does Omega-3 Help with Hormonal Acne?
There are various ways that hormonal imbalances can cause acne. For example, it can increase androgen levels that occur during puberty, menstrual cycles, and menopause. DHA is a structural component of the skin and plays a major role in improving the appearance of your skin.
Studies show that high levels of omega-3 fatty acid intake may reduce acne formation by decreasing IGF-1, preventing hyperkeratinization of sebaceous follicles. IGF-1(insulin-like growth factor) is a factor that triggers acne in women, mainly because of diets high in refined sugars, alcohol, and processed food.
A balanced omega-3 diet may help prevent IGF-1 from causing more acne outbreaks. Moreover, acne may occur as a result of omega-3 deficiencies. It would be best if you had a healthy balance of omega-3s in your diet to help prevent any acne-associated experiences.
Omega-3 for Insomnia
An imbalance in the hormone called estrogen is the cause of insomnia or the inability to fall asleep. Magnesium binds to GABA receptors in the brain with the assistance of estrogen, promoting rest and sleep. This process is similar to applying the brakes to your brain’s activity to facilitate sleep.
An elevation in the norepinephrine hormone could potentially be the reason for difficulty falling asleep. Due to its stimulant properties, this hormone may keep you awake and make it difficult to fall asleep.
Melatonin is produced by the hormone docosahexaenoic acid (DHA), omega-3 that promotes sleep. Melatonin may occasionally enhance a woman’s ovarian health and fertility. Taking omega-3-containing supplements is another excellent method to improve the quality of your sleep.
Omega 3 and Fatigue
Weariness is not the same as fatigue. It is more similar to being worn out, which results in restlessness. Additionally, you could find it difficult to concentrate on doing your regular tasks. A hormonal imbalance may bring on fatigue. Fatigue may result from fluctuations in estrogen and progesterone levels, particularly in women going through the menopause.
One probable cause of your restlessness could be a diet low in omega-3 fatty acids. Enhancing your hormone levels and improving the quantity and caliber of your sleep are two significant benefits of omega-3 for hormonal balance.
Natural Sources of Omega-3
Omega-3 fatty acids are high in seafood, but there are also plant-based sources of this wonderful nutrient. Some of the best natural sources of omega-3 include:
Flaxseed
One of the richest natural food sources of the omega-3 fat alpha-linolenic acid (ALA). Its oil can be used as an omega-3 supplement. Flax seeds help to support hormone balance in two significant ways.
Firstly, lignins bind to estrogen in the intestine, ensuring that estrogens are released through the feces. This process stops the reabsorption of estrogen in the blood. In other words, it is possible to reduce the body’s overall estrogen, especially for women with dominant estrogen hormone conditions.
Secondly, lignans cause the production of Sex Hormone Binding Globulin (SHBG) in the liver. The more SHBG circulates in the blood, the more it binds to estrogen, and makes it less available for receptors to bind. This process is necessary for those experiencing estrogen-dominance symptoms.
Hemp Seed
Hemp seeds contain up to 30% fat and are rich in two essential omega-3 fatty acids, gamma-linoleic and alpha-linolenic acid. Adult women may experience physical or emotional symptoms as a result of premenstrual syndrome. These symptoms are due to high sensitivity to the hormone called prolactin. However, gamma-linolenic acid (GLA) produces prostaglandin E1, which reduces the effects of prolactin in your body.
Salmon
Salmon is well known as a nutrient-dense food in the world. It contains other nutrients, vitamin D, selenium, and B vitamins. Mood disorders and depression may be a result of hormonal changes in the body. A study shows that women who regularly eat fatty fish like salmon have low chances of experiencing depression and mood swings.
Olive Oil
One of the significant properties of olive oil is a healthy monounsaturated fat known as oleic acid. Studies show that oleic acid in olive oil can regulate your appetite and ease fat and protein digestion. The monounsaturated fats in olive oil help release leptin, a hormone that also serves as an appetite suppressant. However, when consuming olive oil to control your appetite, it is vital to manage calories with the proper lifestyle habits.
Walnuts
Walnuts are highly nutritious and loaded with fiber. They also contain a high amount of polyunsaturated fat, which is essential for proper brain functioning. When it comes to hormone regulation, this source of omega-3 helps in the production of melatonin. It is a hormone that improves and regulates your sleep. However, researchers have not provided a solid conclusion between consuming nuts and getting a night of good sleep.
Avocadoes
This plant-based fat is just as delicious as healthy for your body. Although it is not a rich source of omega-3 fatty acids, it contains the omega-3 fatty acid ALA. Unfortunately, your body does not use it as effectively as it uses EPA and DHA.
However, eating avocados will help your body maintain a healthy level of cholesterol, which is necessary for regular hormone control. It is also an excellent way for your skin membranes to retain water, keeping a plump and ageless skin.
How Much Omega-3 Should I Consume Daily?
There’s no specific Recommended Daily Allowance (RDA) for Omega-3. However, most health organizations recommend 500 mg of EPA and DHA for healthy individuals daily. It would be best if you found out how much omega-3 suits your health, taking into consideration the specific ratio of DHA to EPA to 1:2. It is possible to obtain such a ratio from about 8 ounces of fatty fish weekly.
Higher amounts of omega-3 for hormonal imbalance are often recommended for specific health conditions.
How Do I Choose An Omega-3 Supplement?
When choosing the best omega-3 supplements for hormonal imbalance, ensure you look for omega-3 products with the following features:
- It is molecularly distilled, removing impurities, saturated fats, and other undesirable organic compounds
- Undergoes filtration to remove any heavy metals, solvents, PCBs, and pesticides
- It is gotten from small fishes and are most likely to have lower levels of mercury
- The product has a ratio of DHA to EPA of 1:2
- It is tested to ensure all contaminants are carefully removed and disposed of
- It contains lipase to ensure there are no fish burps after it is swallowed
Frequently Asked Questions
Omega 3 for hormones can positively increase estrogen levels in postmenopausal women. A recent clinical trial on healthy postmenopausal women shows that omega-3 supplements and performing moderate exercise can trigger a positive effect on the level of estrogen. These fatty acids are suitable for your hormone health because they regulate the production and metabolism of hormones such as estrogen and progesterone.
Yes. Omega-3s help protect eggs from damage, improving your egg quality. They aid fertility by reducing inflammation and positively affecting the growth of immature eggs in your ovaries. As soon as pregnancy begins, the benefits of taking fish oil continue to offer omega-3 hormone regulation.
You may notice some omega 3 benefits for hormones after six weeks of starting omega 3 supplements for hormonal imbalance. Sometimes, it may take four to six months or even longer to get the full effect. Several studies show that the benefits of omega-3s start to be assessable after a few months of taking supplements.
Final Thoughts For You
If you are experiencing any of the common signs of hormone imbalance, don’t be afraid. Many women may share the same experiences at some point in their lives.
Omega-3 plays several vital roles, and you need to know how it works and how to use it. Omega-3 supplements for hormonal imbalance could also go a long way in optimizing your hormonal health. The mood swings, anxiety, skin breakouts, and food cravings could be a thing of the past.
However, the first thing you may want to do before starting your omega-3 journey is to consult a professional healthcare provider to get hormone imbalance testing. A test will help you know what your body needs and whether you have a hormonal imbalance.
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- Pappas A. The relationship of diet and acne: a review. Dermatoendocrinol. 2009;1:262–267.
- Bowery N. GABA(B) receptors and their significance in mammalian pharmacology. Trends Pharmacol Sci. 1989;10:401–407.
- Bourre JM, et al. Dose-effect of dietary oleic acid: oleic acid is conditionally essential for some organs. Reprod Nutr Dev (2004) 44:371–80.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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Love how flaxseed got a shoutout! Been adding it to my smoothies for that omega-3 boost. Helps with my skin and energy levels like nothing else.
Totally with you on that! Do you notice any difference in recovery times after workouts with the omega-3 boost?
Always wondered, can you grow your own flaxseed? Love the idea of homegrown omega-3.
how much omega-3 is like too much? don’t wanna over do it you know lol
Isn’t it convenient how these articles always push supplements? Real food should be enough, but no, let’s make sure the supplement industry thrives.
Hold on, how reliable are these claims that Omega-3 helps with insomnia? Been there, tried many things, and still counting sheep.
Salmon’s my go-to not just for its taste but those omega-3 benefits. Great to see it being recommended here!
trying to get my kids on omega-3, any tips for picky eaters that can’t stand fish?
Smoothies are your friend! Mask the taste with their fav fruits. Works like a charm for mine.
Omega-3 has been a game changer for my recovery and overall well-being. Great article Vitamins For Woman!
Fascinated by the hormonal balance aspect. Could Omega-3 also aid in cognitive functions and mental well-being?
Is there a sustainable way to consume omega-3 without harming the environment? Concerned about overfishing.
how do I know if an omega-3 supplement is actually good? so many out there.
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