Supplements guide
The best omega-3 supplements for perimenopause
Omega-3 fatty acids are among the most well-researched nutrients for women in perimenopause, with evidence spanning cardiovascular health, mood, joint inflammation, and brain function. Not all fish oil is equal though. This guide explains what to look for, which forms are worth paying for, and five products that meet the standard.
Our content is developed with input from a registered dietitian specialising in women’s health
Affiliate disclosure: This article contains affiliate links. If you purchase through them we may earn a small commission at no extra cost to you. This never influences our recommendations.
Why omega-3 matters in perimenopause
Omega-3 fatty acids are essential fats the body cannot produce in sufficient amounts on its own. The two that matter most are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found primarily in oily fish and marine algae.
During perimenopause, several biological changes make adequate omega-3 intake particularly relevant.
Cardiovascular risk increases
Oestrogen has a protective effect on the cardiovascular system. As it fluctuates and declines, triglycerides tend to rise and blood pressure can increase. EPA and DHA have well-documented effects on triglyceride reduction and vascular inflammation.
Mood becomes more vulnerable
Declining and fluctuating oestrogen affects serotonin and dopamine signalling. EPA has evidence for supporting mood regulation, which is relevant given the elevated risk of depression during the menopausal transition.
Brain function and cognition change
DHA is the dominant structural fatty acid in the brain. The menopausal transition is associated with transient cognitive changes and adequate omega-3 intake may be relevant during this window, though perimenopause-specific RCT evidence is limited.
Joint pain and inflammation become more common
Musculoskeletal pain is common during perimenopause. Omega-3 fatty acids have anti-inflammatory properties consistently associated with reduced joint pain and stiffness.
What the evidence shows
Here is an honest breakdown of where the evidence is stronger and where it is more limited.
Mood and depression
Moderate to strongA 2023 systematic review and meta-analysis found that long-chain omega-3 supplementation significantly reduced anxiety and depressive symptoms in adults (Kelaiditis et al., Prostaglandins, Leukotrienes and Essential Fatty Acids, 2023). Perimenopause-specific RCT data on mood remains limited.
Brain function and cognition
Emerging evidenceDHA is the primary structural fatty acid in the brain. Epidemiological evidence broadly supports a link between omega-3 status and cognitive health. RCT evidence for cognitive outcomes is mixed and no RCT to date has specifically focused on perimenopause and cognition. This remains an active research area.
Vasomotor symptoms (hot flushes and night sweats)
Limited evidenceA well-designed RCT found that omega-3 supplementation did not significantly reduce vasomotor symptom frequency or bother compared to placebo (Cohen et al., Menopause, 2014). Omega-3 should not be positioned as a treatment for hot flushes on current evidence.
Joint pain and inflammation
Moderate to strongMultiple systematic reviews support a role for EPA and DHA in reducing inflammatory markers and joint pain. Given that musculoskeletal pain is common during perimenopause and has a significant inflammatory component, this is a clinically relevant area of benefit.
How to choose a quality omega-3 supplement
Check EPA and DHA content, not just total fish oil
A 1,000mg fish oil capsule might contain only 300mg of combined EPA and DHA. Look for at least 500mg combined per daily dose, ideally 1,000mg or more.
Choose triglyceride or phospholipid form over ethyl ester
Triglyceride forms are generally better absorbed than ethyl ester forms. The label usually states this if the brand is transparent about it.
Look for third-party testing
IFOS (International Fish Oil Standards) certification verifies purity, potency, and oxidation levels. Products that publish third-party test results offer more transparency.
Choose small, sustainable fish sources
Sardines, anchovies, and mackerel are lower in the food chain, accumulate fewer contaminants, and are generally considered more sustainable than larger fish species.
Check for signs of oxidation
A strong fishy smell is often a sign of oxidation. Quality brands publish their TOTOX (total oxidation) values where available.
Quick comparison
Scroll right on mobile
| Product | Form | Best for | Buy |
|---|---|---|---|
| Bare Biology Life and Soul | Natural triglyceride | Overall top pick | View → |
| Wild Nutrition Pure Strength Omega-3 | Natural triglyceride | Clean formulation | View → |
| Nordic Naturals Ultimate Omega | Natural triglyceride | Trusted everyday choice | View → |
| Wiley’s Finest Peak EPA | Natural triglyceride | High EPA, mood focus | View → |
| Cytoplan Omega-3 Algae Oil | Algae-derived | Vegan option | View → |
Wild Nutrition and Cytoplan are not currently available via our Amazon affiliate links. We recommend purchasing directly from their websites.
Product reviews
01 — Our top pick
Bare Biology Life and Soul
Bare Biology is a UK-based, female-founded brand. Their Life and Soul range is IFOS five-star certified, meaning it has been independently tested for purity, potency, and oxidation. The oil is in natural triglyceride form, sourced from wild sardines, anchovies, and mackerel, and test results are published on their product pages. Both capsule and liquid formats are available.
Form
Natural triglyceride
Certification
IFOS five-star
Source
Wild sardine, anchovy, mackerel
Options
Capsules or liquid
What we like
UK brand with full transparency on sourcing and testing. Publishes IFOS certificates on product pages. Both liquid and capsule formats available.
02 — Best clean formulation
Wild Nutrition Pure Strength Omega-3
Wild Nutrition is a UK brand with a specific focus on women’s health across all life stages. Their Pure Strength Omega-3 provides 800mg EPA and 400mg DHA per serving in a 2:1 ratio, sourced from small cold-water sardines and anchovies from North Atlantic waters, extracted using cold-water extraction. Free from excipients, gluten, soya, milk products, artificial colours, flavourings, and preservatives. Safe in pregnancy and lactation as it is sourced from the body of the fish rather than the liver.
EPA
800mg per serving
DHA
400mg per serving
Source
Sardine and anchovy, North Atlantic
Excipient free
Yes
What we like
Clean formulation with no fillers. Women-focused brand with specific interest in supporting women across reproductive life stages. Cold-water extraction method.
03 — Trusted everyday choice
Nordic Naturals Ultimate Omega
Nordic Naturals is a well-established supplement brand that publishes third-party testing results and uses natural triglyceride form fish oil. Their Ultimate Omega is sourced from wild-caught sardines and anchovies, has a light lemon flavour, and is non-GMO verified and Friend of the Sea certified for sustainability.
Form
Natural triglyceride
Testing
Third-party tested
Source
Wild sardine and anchovy
Verified
Non-GMO, Friend of the Sea
What we like
Transparent third-party testing, natural triglyceride form, sustainable sourcing, non-GMO verified, widely available on Amazon UK.
04 — Best for mood and brain
Wiley’s Finest Wild Alaskan Fish Oil Peak EPA
Wiley’s Finest Peak EPA is formulated with a high EPA to DHA ratio, which aligns with the evidence for EPA in mood regulation. Sourced from sustainably caught Alaskan pollock, non-GMO verified, and in natural triglyceride form. For women prioritising mood support, the higher EPA concentration makes this a well-targeted choice.
Form
Natural triglyceride, high EPA
Source
Wild Alaskan pollock
What we like
High EPA ratio aligns with mood and cardiovascular evidence. Sustainably sourced, non-GMO verified.
05 — Best vegan option
Cytoplan Omega-3 Algae Oil
Fish get their omega-3 content by consuming algae, making algae the original source. Cytoplan’s algae-derived omega-3 provides a plant-based source of both EPA and DHA, suitable for women following a vegan or vegetarian diet or those with a fish allergy. Cytoplan is a UK supplement brand with transparent labelling and a charity-owned structure.
Source
Marine algae
Suitable for
Vegans, vegetarians, fish allergy
What we like
The cleanest plant-based source of EPA and DHA. No fishy taste, no sustainability concerns, consistent Cytoplan quality standards.
How to use omega-3 in perimenopause
The British Dietetic Association recommends approximately 450mg combined EPA and DHA daily as a baseline. For active health support, many people use 1,000 to 2,000mg of combined EPA and DHA daily. Always check the label for EPA and DHA content rather than total fish oil weight.
Take with a meal containing fat for best absorption. There is no strong evidence for a particular time of day. Consistency matters more than timing.
Allow at least 8 to 12 weeks before assessing impact on mood or inflammation. Triglyceride lowering effects may be measurable within a shorter timeframe.
Generally well tolerated. At higher doses there is a modest increased risk of bleeding. If you are on blood-thinning medication or planning surgery, discuss with your GP first.
Frequently asked questions
Should I take omega-3 during perimenopause?
For most women who are not eating oily fish two to three times per week, omega-3 supplementation is a well-supported choice. The cardiovascular, mood, and inflammation benefits are all relevant to the hormonal changes of perimenopause.
Will omega-3 help with hot flushes?
The evidence for omega-3 and vasomotor symptoms is not strong. A well-designed RCT found no significant reduction in hot flush frequency compared to placebo. Omega-3 is better understood as a broad health support nutrient rather than a targeted treatment for hot flushes.
What is the difference between EPA and DHA?
Both are long-chain omega-3 fatty acids. EPA has stronger evidence for mood regulation and cardiovascular protection. DHA is the dominant structural fatty acid in the brain. For mood-focused support, a higher EPA ratio is generally preferable.
Can I get enough omega-3 from food alone?
Yes, if you eat oily fish such as salmon, sardines, mackerel, or trout two to three times per week. Plant-based sources such as flaxseeds and walnuts contain ALA, which the body can convert to EPA and DHA, but this conversion is generally considered inefficient. If fish intake is low, supplementation is a practical way to ensure adequate levels.
Is omega-3 safe to take with HRT?
There are no known clinically significant interactions between standard omega-3 supplementation and HRT. If you are on blood-thinning medication, check with your GP before starting.
References (highest level of evidence first)
Systematic reviews and meta-analyses
- Kelaiditis CF, Leigh Gibson E, Dyall SC. Effects of long-chain omega-3 polyunsaturated fatty acids on reducing anxiety and depression in adults: a systematic review and meta-analysis of RCTs. Prostaglandins, Leukotrienes and Essential Fatty Acids. 2023;192:102572.
- Dighriri IM, Alsubaie AM, Hakami FM et al. Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review. Cureus. 2022;14(10):e30091.
Randomised controlled trials
- Cohen LS, Joffe H, Guthrie KA et al. Efficacy of omega-3 for vasomotor symptoms treatment: a randomized controlled trial. Menopause. 2014;21(4):347-354. doi:10.1097/GME.0b013e31829e40b8.
Narrative reviews
- Minihane AM. Omega-3 fatty acids, brain health and the menopause. Post Reproductive Health. 2025;31(2):97-104. doi:10.1177/20533691251341701.
Guidelines
- British Dietetic Association. Omega-3 Food Fact Sheet. 2021. Available at bda.uk.com.
- NICE Menopause Guideline NG23. National Institute for Health and Care Excellence. Updated 2023.
Free download
The perimenopause symptom guide
34 symptoms explained clearly, what is happening in your body, and where to start. Free, no spam, unsubscribe any time.
Keep reading
Building a supplement plan for perimenopause?
Our magnesium guide covers the other key supplement for sleep, mood, and overall wellbeing during this transition.