How Omega-3 can Help Reduce Endometriosis Symptoms

omega 3 oil for endometriosis


Omega-3 is a natural supplement that is gaining in popularity to help reduce the symptoms of endometriosis. The healthy fats in omega-3 are very effective at reducing inflammation which can help reduce the pain caused by endometriosis.

Omega-3 is an essential polyunsaturated fatty acid; it is called essential because the body cannot produce it so we must eat enough of it in our diet. There are different forms of omega-3, with docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) being the active forms that are readily available for the body to use – the best source of DHA and EPA is from oily fish.

Another form called alpha-linolenic acid (ALA) can be obtained from some plant foods, including chia seeds and walnuts. However, ALA isn’t readily available to use and the body doesn’t convert it to DHA and EPA very well, so the preferred food source is oily fish.

​DHA is the most common fatty acid found in brain tissue and plays a key role in brain development and function; studies have shown many times that people with a lower intake of DHA fatty acids have an increased risk of low mood and depression, and those with a higher intake have a reduced risk, demonstrating its importance in mood regulation.

Low-grade chronic inflammation and oxidative stress has also been implicated in many diseases, especially endometriosis. As a natural anti-inflammatory, omega 3 is crucial in reducing inflammation and as such, supplementation has been shown to be really helpful in reducing inflammation throughout the body.

Omega-3 helps to inhibit the enzymes that produce pro-inflammatory chemicals such as prostaglandins and cytokines. By lowering the levels of these chemicals, women with endometriosis experience reduced pain signals and lesion development.


Supplementing with DHA and EPA from omeage-3 significantly decreases inflammatory markers within the peritoneal fluid and reduced endometriosis lesion size

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Omega 3 can also support our mood because it helps our brains to adapt; the technical term for this is brain plasticity, which simply means how well our brains can adapt and change based on our experiences. Depression has been shown to interrupt this process, but there is evidence that omega 3 can promote brain plasticity and this is thought to be protective against depression. Finally, our gut has a big influence on our mood, through regulation of the gut/brain axis; omega 3 is a vital nutrient for the health of our gut and in turn the health of our brain.

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Omega 3 from diet

As oily fish is such a rich source of high-quality omega-3, you should try to consume 1-2 portions a week if possible. However, this can be challenging for many people who simply do not like the taste. As well as choosing other sources of omega 3, such as chia seeds, hemp seeds and walnuts, you may also wish to add in a high-quality omega 3 supplement to ensure that your body is getting all it needs.

Side Effects

Omega-3 supplements are generally safe. Some may experience gastrointestinal discomfort or a fishy after-taste. At higher doses, there can be an increased risk of bleeding and it is advised to stop supplementing if you have planned surgery or taking blood thinning medication.

Quality: Look for high-quality supplements tested for purity and potency. Choose brands that use molecular distillation to remove contaminants like mercury and PCBs

Dosage: The appropriate dosage of omega-3 supplements can vary depending on individual needs and health status. Consult with a healthcare provider to determine the correct dosage for you.

Note: Omega-3 taken in supplement form can reduce cortisol levels especially when taken at higher strength. I can vouch for this problem, having taken a high strength dosage and my cortisol dropped quiet noticeably within an hour and I felt the effects of extreme fatigue.  Therefore, if you already have low cortisol it is advised to only take low doses spread throughout the day or aim to get you omega-3's from your diet.


A large study of 70,709 women in the United States found that consuming more of the healthy fats, especially omeag-3, along with reducing saturated fats, was associated with a lower risk of endometriosis.


Key Points

  • There are three main types of omega-3 - those found in oily fish, those from plants, and those made by the body in small amounts. 
  • Omega-3 fatty acids help ease inflammation, which is closely linked to endometriosis pain.
  • Omega-3 helps to reduce inflammatory prostaglandins
  • Many in the West are deficient and worldwide analysis found the majority of the world to be in the low range for EPA and DHA
  • Regular intake may support hormone balance and reduce pain during menstrual cycles.
  • Omega-3 helps to create a healthier endometrial environment and improve blood flow to reproductive organs, which may improve fertility.
  • Can support brain health and mood by supporting the gut.
  • Both food sources and supplements offer accessible ways to include omega-3s in daily life.
  • Plant-based and fish-based options provide flexibility for different dietary preferences. Foods like salmon, walnuts, and chia seeds are recommended for their high EPA and DHA content.
  • For plant-based diets, flaxseed oil, chia seeds, hemp seeds, and walnuts are excellent sources of omega-3.
  • Turmeric, ginger and probiotics can boost the benefits of omega-3s. These added benefits further reduce pelvic pain and support gut health, which is closely linked to hormonal regulation.


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Reference:

https://link.springer.com/article/10.1186/s40814-018-0274-8

https://endoexcellencecenter.com/how-omega-3-fatty-acids-support-endometriosis-treatment/

https://www.sciencedirect.com/science/article/pii/S1807593225000791

https://pmc.ncbi.nlm.nih.gov/articles/PMC3614254/

https://www.dovepress.com/self-management-and-psychological-sexological-interventions-in-patient-peer-reviewed-fulltext-article-IJWH


Who is behind this site . . . . 

Hi, I’m Carolyn Levett, an endometriosis author, mentor, Integrative Health Coach and fellow endo warrior.

Having experienced endometriosis myself, I found my way towards better health through nutrition, natural remedies and support. I’m the bestselling author of 'Recipes & Diet Advice for Endometriosis' and 'Endometriosis – Healing from the Inside Out', and hold qualifications in nutrition, naturopathy and women’s hormone health.

I know how isolating and overwhelming endometriosis can be, especially when you feel unheard or your symptoms aren’t taken seriously. My aim is to share the knowledge, practical advice and support I wish I’d had, helping other women feel more informed, empowered and able to manage their endometriosis more naturally.

You don’t have to navigate endometriosis alone.

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