Experiencing menopause before the age of 45 is considered early and raises the risk of severe health issues, such as heart disease, osteoporosis, and diabetes. On the other hand, late menopause, occurring after 55, is associated with a higher risk of certain cancers linked to hormones.

The timing of menopause affects nearly a third of a British woman’s life, highlighting its importance as a public health matter. Researchers from Leeds University examined the participants of the UK Women’s Cohort Study, observing their supplement intake along with diet, physical activity, 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 per cent
• Antioxidant combinations (vitamins A, C, E, selenium, and zinc) cut risk by 46 per cent
• Vitamin C on its own slashed risk by 25 per cent

In contrast, women who smoked, consumed more red meat, or had lower educational attainment tended to reach menopause sooner.

The science explained

The findings indicate that fish oil may function through various biological pathways. Omega-3 fatty acids in fish oil contribute to reducing inflammation in the body and may protect the ovaries from oxidative stress, a type of cellular damage that accelerates aging.

They also bolster DNA repair processes that are vital for maintaining reproductive wellbeing.

Toral Shah, a UK nutritional scientist and adviser to Wiley’s Finest supplements who did not participate in the study, commented: “This research reinforces the expanding evidence that diet and supplements we consume significantly impact our long-term health. Omega-3 fatty acids are vital nutrients that our bodies cannot produce naturally, necessitating intake through either diet or supplements.

“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.