A nutritionist has commented on the findings and given advice
Women who regularly take fish oil supplements could delay the onset of menopause, according to new research from the University of Leeds that has analysed data from more than 3,500 British women. The study, published in the journal Nutrients, found that women who took fish oil supplements experienced a dramatically lower risk of early menopause compared to those who didn’t.
In fact, the research showed a 95% reduction in the likelihood of menopause starting earlier than average. Menopause typically begins between the ages of 45 and 55, and non-white women often experience this earlier. South Asian women experience menopause around five years earlier.
When it happens earlier – before 45 – women face increased risks of serious health conditions, including heart disease, osteoporosis and diabetes. However, when menopause occurs later – after 55 – there’s a higher risk of certain hormone-related cancers. The timing of menopause affects roughly one-third of a British woman’s entire life, making it a significant public health concern.
What the research found
The Leeds University team examined women participating in the UK Women’s Cohort Study and tracked their supplement use alongside lifestyle factors such as diet, exercise, and smoking habits. Beyond fish oil, the researchers discovered that other supplements were also linked to later menopause:
Vitamin B-complex reduced the risk of early menopause by 52%
Antioxidant mixtures (vitamins A, C, E, selenium, and zinc) reduced risk by 46%
Vitamin C alone reduced risk by 25%
Conversely, women who smoked, ate more red meat, or had lower educational levels tended to experience menopause earlier.
The science behind it
According to the researchers, fish oil works through several biological pathways. Omega-3 fatty acids found in fish oil help reduce inflammation in the body and may protect the ovaries from oxidative stress – a type of cellular damage that accelerates ageing. They also support DNA repair mechanisms that are crucial for maintaining reproductive health.
UK nutritional scientist and advisor to Wiley’s Finest supplements Toral Shah, who was not affiliated with 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 advice – what should women do?
Toral Shah recommends eating a balanced diet rich in oily fish (salmon, mackerel, sardines), fruits and vegetables. She also said to consider high-quality Omega-3 supplements if you struggle to eat fish regularly – check the bottle for EPA and DHA levels and ensure they are from Wild fish.
She also said to quitif you smoke, maintain a healthy weight and body composition and stay physically active, with at least 150 minutes of exercise per week or 266 minutes for the South Asian diaspora.
About the study and context
The research analysed data from 3,566 women in the UK Women’s Cohort Study, established in the mid-1990s. Participants provided detailed information about their diet, supplement use, and lifestyle habits, and researchers tracked when they experienced menopause.
The researchers emphasised that while the associations were strong, this was an observational study, meaning it shows a link but cannot definitively prove that supplements cause later menopause. Randomised controlled trials are needed to confirm these findings.