Women's Wellness 3 MIN READ 52 VIEWS June 16, 2022

Omega 3 Fatty Acids Benefits During Menstruation

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Omega 3 fatty acids benefits
Menstrual Cramps and Omega – 3s
Food Sources of Omega 3 Fatty Acids
Are Omega-3 Supplements Really Good?

Omega-3s are essential for your overall health. These are fatty acids that are not produced by your body and you need to get them from the foods in your regular diet. These promote healthy vision, lower the risk of having any chronic diseases, and improve brain function. There are many omega 3 fatty acids benefits that’ll help your body to function properly. You may think if you are a vegetarian, then you have no option of having foods rich in omega-3. Remember that nuts and seeds are great sources of omega-3 and you can eat them every day. In general, omega-3 helps to reduce the risks of heart diseases and cancer. The three types of fatty acids you must know about are – ALA (found in plants), DHA and EPA (mostly found in animal foods and algae). There are different ways in which omega 3s prove to be helpful during menstruation. Read through to learn how you can trust them.

Menstrual Cramps and Omega-3s

More than half of women who menstruate experience some pain and cramping for 1 to 2 days each month during their periods. Women who have a heavy flow, passing clots, or are diagnosed with conditions like uterine fibroids and endometriosis especially have these issues. This pain often gets unbearable and you may need to take anti-inflammatory and pain medications.

Omega-3 is a fatty acid known for its natural anti-inflammatory action. It affects the body’s production of prostaglandins, which is a chemical that has a role in inflammation. It also affects uterine contractions, blood flow, which results in cramps. Intake of Omega-3 can thus provide relief from period cramps

Food Sources of Omega 3 Fatty Acids

There are several omega 3 fatty acids benefits. Here are some of the foods with this essential nutrient that you can try:

  1. Fish: Not only does fish provide overall nutrition but it is loaded with omega 3 fatty acids too and must be added to your diet. It effectively reduces the intensity of period pain and you may not have to rely on painkillers. Omega-3s can also reduce depression and is helpful if you experience period-related mood swings.
  1. Nuts and seeds: These are rich sources of omega 3 fatty acids and are full of protein. You can include walnuts, flax seeds, chia seeds, etc. in your regular diet. These provide relief from annoying period cramps. While walnuts are loaded with fibre content, the seeds are highly nutritious and take care of your skin and overall health. 
  1. Flaxseed oil: Every 15 millilitres of flaxseed oil contain more than 7,000 milligrams of omega 3 fatty acids. If you consume this oil, then it can provide relief from constipation, a symptom commonly seen during menstruation.     

Are Omega-3 Supplements Really Good?

Research suggests that omega-3 fatty acids are useful supplements when it comes to relieving menstrual pain. It is important to have a balance between omega-3 and omega-6 levels, to check inflammation. Hence, one must take fish oil and B12 supplements together to bring down the pain. 

While you are aware of omega-3 fish oil benefits, you must always speak to your doctor before having them and note that omega supplements can lead to blood thinning and increase the risk of bleeding when taken with blood thinners

Here are a few other omega 3 benefits for women:

  1. Since women are at a higher risk of suffering from rheumatoid arthritis than men, they must have foods that contain omega-3. The joints in their body are likely to experience inflammation and pain. Omega-3 fatty acids can help treat this condition.
  2. It reduces the risk of heart diseases in women. 
  3. Women are widely affected by breast, cervical, ovarian, and endometrial cancers. Adding omega-3 to your diet can significantly reduce the risks of cancer. 
  4. Women who undergo menopause are at a huge risk of having osteoporosis. The sudden drop of oestrogen level is the cause and having omega-3 fatty acids can help maintain bone mineral density.  
  5. Women are prone to depression and omega-3 is proven to have a positive impact on their mood.


You can manage your symptoms and painful periods by watching your diet. It is a fact that consuming foods with omega content or taking omega 3 supplements for periods work well and reduce menstrual cramps and pain to a great extent. However, get in touch with your doctor to know how much omega-3 is good for your body and inform them about your health conditions or allergies before starting a supplement. If omega-3s are ideal for you, then you can find the right dosage that helps alleviate your menstrual pain.

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