Last checked September 2026 against 12 sources · Editorial policy
Omega-3 for menopause
Omega-3 fish oil doesn't help hot flashes: in the MsFLASH trials, 1.8 g a day had no effect on hot flash frequency or bother. Its better-supported uses are for heart health: reviews found omega-3 supplements slightly lowered the risk of heart attacks and coronary death, and people with high triglycerides may benefit. Evidence for depression is weak. The Dietary Guidelines advise eating 8 ounces or more of seafood a week, which covers most needs.
Omega-3 fish oil doesn't reduce hot flashes, the MsFLASH trials found. Where it helps (heart, triglycerides), weak evidence for mood, and fish vs supplements.
Omega-3 for menopause: expectation vs reality
What people often expect
“Fish oil will ease my menopause mood swings and hot flashes”
What the evidence shows
In MsFLASH, omega-3 supplements didn't reduce hot flashes, unlike low-dose estradiol, escitalopram or venlafaxine. For depression, a 2021 review of 35 studies found that any effect of omega-3 may be too small to matter, based on low-quality evidence. Omega-3 may still be worth it for your heart, especially if you rarely eat fish.
Omega-3 and fish oil for menopause: what studies show
Omega-3 and hot flashes
The MsFLASH network pooled trials of 899 perimenopausal and postmenopausal women with frequent hot flashes. Omega-3 supplements at 1.8 g a day had no effect on hot flash frequency or bother, and neither did yoga or aerobic exercise, while low-dose estradiol, escitalopram and venlafaxine each reduced hot flashes. The North American Menopause Society doesn't recommend supplements for hot flashes.
Learn more →Omega-3 for heart health after menopause
A 2020 review of 86 studies with 162,796 people found that increasing EPA and DHA slightly reduced coronary events and coronary death. A 2019 analysis of 13 trials with 127,477 participants found marine omega-3 supplements lowered heart attack and coronary heart disease risk. People with heart disease or high triglycerides may benefit most.
Omega-3 and mood
It's uncertain whether omega-3 supplements help depression. A 2021 review of 35 studies with 1,964 participants concluded that any effect may be too small to be meaningful, and the evidence was low or very low quality. Some reviews suggest EPA may work better than DHA and that omega-3 might be best used alongside antidepressants, not instead of them.
Learn more →Omega-3 for joint pain
Joint pain is common in menopause. For rheumatoid arthritis, a 2022 review of 30 studies found diets rich in omega-3s may improve pain and swollen, tender joints as an addition to drug treatment. Evidence for ordinary menopausal joint aches is lacking, so omega-3 isn't a proven treatment for them.
Learn more →EPA, DHA and ALA
Most research focuses on EPA and DHA, found in fish and shellfish, especially cold-water fish such as salmon, mackerel and tuna, and in fish oil supplements. ALA is a different omega-3 found in flaxseed, soybean and canola oils, chia seeds and walnuts. Flaxseed didn't reduce hot flashes in a trial of 188 women.
Learn more →Food first: seafood
The Dietary Guidelines for Americans recommend that adults eat 8 ounces or more of a variety of seafood a week, including choices higher in EPA and DHA. Eating fish also provides protein and vitamin D, both important in menopause, which a supplement doesn't.
Learn more →Fish oil side effects
Side effects of omega-3 supplements are usually mild: unpleasant taste, bad breath, bad-smelling sweat, headache, and stomach symptoms such as heartburn, nausea and diarrhea. Supplements aren't FDA-approved before sale, so quality varies between products. Tell your doctor about any supplement you take, as some interact with medicines.
Who might consider an omega-3 supplement
If you rarely eat fish, have high triglycerides or have heart disease, an omega-3 supplement is reasonable to discuss with your doctor. For the general population, reviews found about 1 g a day provides some heart benefit. It won't treat hot flashes, and it doesn't replace treatments with stronger evidence for menopause symptoms.
Omega-3 by the numbers
1.8 g
162,796
8 oz
1 g
Heart findings come from mixed populations, not specifically women in menopause.
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Omega-3 sources and supplements compared
Fatty fish
Good for
Provides EPA, DHA, protein and vitamin D; recommended at 8 oz or more of seafood a week.Watch
Choose a variety of fish.Fish oil supplements (EPA and DHA)
Good for
Slightly lower coronary risk in reviews; may help high triglycerides.Watch
No effect on hot flashes; mild stomach side effects.Our pick: Nordic Naturals Ultimate Omega. The label lists EPA and DHA per serving.
Check price on Amazon →Plant omega-3 (ALA)
Good for
Found in flaxseed, walnuts, chia and canola oil.Watch
Most research is on EPA and DHA; flaxseed didn't help hot flashes.Proven hot flash treatments
Learn more →Good for
HRT, SSRIs or SNRIs, gabapentin, fezolinetant and CBT reduce hot flashes.Watch
Some need a prescription.
How to choose an omega-3 supplement
- Check the label for the amount of EPA and DHA, not just total fish oil.
- Try eating fish twice a week before adding a supplement.
- Talk to your doctor if you have heart disease or take regular medicines.
- Don't buy fish oil for hot flashes; it didn't work in MsFLASH.
When to talk to a doctor about fish oil
High triglycerides or heart disease
Ask whether an omega-3 supplement or prescription omega-3 is right for you.
Low mood lasting two weeks or more
See a doctor; omega-3 isn't a substitute for proven depression treatment.
More →Hot flashes affecting daily life
Ask about HRT or non-hormonal medicines.
Urgent: Thoughts of self-harm
Call or text 988, or 911 in an emergency.
Omega-3 and menopause: questions women ask
Does omega-3 help menopause symptoms?
Not hot flashes: 1.8 g a day had no effect in the MsFLASH trials. Omega-3 may benefit heart health, but evidence for mood is weak and it isn't a menopause treatment.
Is fish oil good for menopause?
It may help heart health, particularly with high triglycerides, and reviews found slightly lower coronary risk. It doesn't reduce hot flashes. Eating seafood regularly provides omega-3 plus protein and vitamin D.
What is the best omega-3 for menopause?
No omega-3 product is proven for menopause symptoms. If you take one for heart health, choose a supplement that lists EPA and DHA; most research is on those forms.
Does omega-3 help menopause mood swings?
The evidence is weak. A 2021 review found any effect of omega-3 on depression may be too small to be meaningful. CBT and, where appropriate, HRT or antidepressants have better evidence.
Should perimenopausal women take omega-3?
Only if you rarely eat fish or have a heart-related reason. The recommended approach is 8 ounces or more of seafood a week. Omega-3 won't treat perimenopause symptoms.
Are omega-3 supplements safe?
Generally yes. Side effects are usually mild: fishy taste, bad breath, headache, heartburn, nausea or diarrhea. Tell your doctor about any supplement you take.
Can omega-3 help joint pain in menopause?
Omega-3-rich diets may help rheumatoid arthritis pain as an addition to medicine. There's no good evidence for typical menopausal joint aches.
Related →Is flaxseed oil as good as fish oil?
Flaxseed oil provides ALA, a different omega-3 from the EPA and DHA in fish. Most heart research is on EPA and DHA, and flaxseed didn't reduce hot flashes in a trial.
Sources
- Guthrie KA, LaCroix AZ, Ensrud KE, et al. Pooled Analysis of Six Pharmacologic and Nonpharmacologic Interventions for Vasomotor Symptoms. Obstet Gynecol. 2015;126(2):413-422.
- NCCIH. Omega-3 supplements: what you need to know.
- The North American Menopause Society. The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause. 2023;30(6):573-590.
- NHS. Symptoms of menopause and perimenopause.
- Pruthi S, Qin R, Terstreip SA, et al. A phase III, randomized, placebo-controlled, double-blind trial of flaxseed for the treatment of hot flashes: North Central Cancer Treatment Group N08C7. Menopause. 2012;19(1):48-53.
- MedlinePlus Medical Encyclopedia. Vitamin D.
- MedlinePlus Medical Encyclopedia. Protein in diet.
- US Food and Drug Administration. Dietary supplements.
- NHS. Depression in adults.
- Federal Communications Commission. 988 Suicide & Crisis Lifeline.
- National 911 Program. 911.gov.
- Ayers B, Smith M, Hellier J, et al. Effectiveness of group and self-help cognitive behavior therapy in reducing problematic menopausal hot flushes and night sweats (MENOS 2): a randomized controlled trial. Menopause. 2012;19(7):749-59.
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