Women who regularly consume fish oil supplements could potentially delay the onset of menopause, according to new research from the University of Leeds. The study, which analysed data from more than 3,500 British women and was published in the journal Nutrients, found that those who took fish oil supplements had a significantly lower risk of early menopause compared to those who didn’t.
In fact, the research indicated a 95% reduction in the likelihood of menopause starting earlier than average. Menopause typically commences between the ages of 45 and 55, with non-white women often experiencing this earlier. South Asian women, for instance, tend to go through menopause around five years earlier.
When it occurs prematurely – before 45 – women face heightened risks of serious health conditions, including heart disease, osteoporosis and diabetes. Conversely, when menopause happens later – after 55 – there’s an increased risk of certain hormone-related cancers.
The timing of menopause impacts approximately one-third of a British woman’s entire life, making it a significant public health issue. The team at Leeds University scrutinised women participating in the UK Women’s Cohort Study and monitored their supplement use alongside lifestyle factors such as diet, exercise, and smoking habits. In addition to fish oil, the researchers found that other supplements were also associated with later menopause:
Vitamin B-complex reduced the risk of early menopause by 52%
Antioxidant combinations (vitamins A, C, E, selenium, and zinc) cut risk by 46%
Vitamin C on its own slashed risk by 25%
In contrast, women who smoked, consumed more red meat, or had lower educational attainment tended to reach menopause sooner.
The science explained
The researchers found that fish oil operates through multiple biological mechanisms. Omega-3 fatty acids present in fish oil help tackle inflammation throughout the body and may shield the ovaries from oxidative stress – a form of cellular damage that speeds up ageing.
They also bolster DNA repair processes that are vital for maintaining reproductive wellbeing.
UK nutritional scientist and adviser to Wiley’s Finest supplements Toral Shah, who was not involved in the study, said: “This research adds to a growing body of evidence showing that what we eat and the supplements we take can influence our long-term health in profound ways. Omega-3 fatty acids are essential nutrients that our bodies can’t produce on their own, so we must get them through diet or supplementation.
“While fish oil supplements offer a convenient way to ensure adequate omega-3 intake, especially for women who don’t regularly eat oily fish, it’s important to remember that supplements work best as part of a balanced diet and healthy lifestyle. The quality of fish oil matters too – look for supplements that are high-quality and provide high levels of EPA and DHA, the active omega-3s, in a form your body can easily absorb. I personally recommend Wiley’s Finest Peak EPA to my clients as it ticks all these boxes.”
A nutritionist’s guidance – what should women do?
Toral Shah suggests consuming a well-balanced diet packed with oily fish (salmon, mackerel, sardines), fruits and vegetables. She also advised considering premium Omega-3 supplements if you find it difficult to eat fish regularly – examine the label for EPA and DHA content and ensure they derive from wild fish.
She also advised stopping smoking if you do, maintaining a healthy weight and body composition, and staying physically active, with at least 150 minutes of exercise per week or 266 minutes for the South Asian diaspora.
The study and context
The research examined data from 3,566 women in the UK Women’s Cohort Study, established in the mid-1990s. Participants supplied comprehensive information about their diet, supplement usage, and lifestyle practices, and researchers monitored when they went through menopause.
The researchers stressed that although the associations were robust, this was an observational study, indicating a link but not definitively proving that supplements lead to later menopause. Randomised controlled trials are required to validate these findings.
