Omega-3 in Peri-, Post- and Menopause: How Much Should You Take Each Day?

During peri-, post- and menopause the body goes through changes that affect the heart, brain, joints and muscle mass. At this stage, keeping good levels of omega-3 fatty acids (EPA and DHA) stops being just a general wellness tip and becomes a concrete ally for several of the issues that matter most after 45. Today we look at what the evidence says and which dose makes sense, with NORSAN as an example of a partner brand we work with at Vive Tu Balance.

What the medical evidence says

The Spanish Menopause Society (AEEM, Asociación Española para el Estudio de la Menopausia) has published an information guide on omega-3 aimed at both healthcare professionals and patients. Some key points it covers:

• Cardiovascular function: keeping adequate omega-3 levels helps regulate heart rate, blood pressure, inflammation markers and blood lipids, factors that change precisely during the menopause transition as oestrogen falls.
• Brain and mood: the brain is largely made up of omega-3 fatty acids, and sufficient intake is linked to memory, reaction time and executive function.
• Muscles and joints: omega-3's anti-inflammatory effect helps maintain muscle mass, which matters given age-related sarcopenia, and to ease discomfort in conditions such as osteoarthritis.
• Safety: according to a report by the former Spanish food safety agency AECOSAN (now part of AESAN), up to 3 g/day of omega-3 (EPA+DHA combined) is considered safe as a food supplement. The European Food Safety Authority (EFSA), for its part, considers that supplemental intakes of up to 5 g/day of EPA+DHA raise no safety concerns for adults. Either way, it's best not to exceed the dose on the product label unless a professional advises otherwise.
• Precautions: anyone taking anticoagulants, allergic to fish or shellfish, or pregnant or breastfeeding should check with their doctor before supplementing. The most common side effects are mild (fishy burps, digestive discomfort) and depend on individual sensitivity.
• How to take it: omega-3 is absorbed better with a meal that includes some healthy fat, and it shouldn't be heated.

An interesting fact: the Omega-3 Index

An interesting point from the AEEM: there's a test called the Omega-3 Index (HS Omega-3 Index), which measures the percentage of EPA and DHA in red blood cell membranes. Values between 1 and 7 indicate more intake is needed; between 8 and 11 are considered optimal. It's the most accurate way to know whether someone really needs to supplement, and at what dose.

NORSAN's recommended dose

NORSAN bases its general recommendation on thousands of fatty acid analyses alongside the available scientific literature, and sets the reference dose at 2,000 mg of omega-3 a day for a reference adult (70 kg), adjusted by product:

Two important nuances worth explaining transparently:

• The capsule dose is slightly lower than the oil dose (1,500 mg vs 2,000 mg), because each capsule contains 1 g of fish oil (375 mg of omega-3), and NORSAN caps the recommendation at 4 capsules for practicality. Anyone wanting the full "reference" dose from capsules should check with a professional.
• Initial adjustment phase: if it's your first time taking a NORSAN product, the brand itself recommends doubling the dose for about 3 months to correct a possible starting deficit faster, then continuing with the standard dose. The benefit only lasts with regular use; if you stop, levels fall again.
• Pregnancy and breastfeeding: current regulations set 450 mg of EPA/DHA a day as a separate dose for this stage, different from the general adult dose.

In summary

For a woman in peri-, post- or menopause with no particular medical conditions, the general reference, based both on the evidence gathered by the AEEM and on NORSAN's recommendation, is around 1,500-2,000 mg of omega-3 a day, taken with a meal. The most reliable way to personalise the dose is an omega-3 index test, and it's always worth discussing with your gynaecologist, nutritionist or doctor, especially if you take anticoagulant medication.

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