Omega-3 & PMS

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Omega-3 & PMS

Omega-3 fatty acids are found reduce PMS symptoms in many studies, due to their powerful effects on our body and brain. These healthy fats support neurotransmitter activity, improving mood and easing emotional symptoms like irritability and anxiety. Plus, omega-3s help regulate inflammation, helping to reduce the pain and discomfort of periods.

What The Research Tells Us
A robust meta-analysis, which combines data from multiple studies to provide strong evidence, looked at 8 studies involving 676 women with PMS1. The results: daily omega-3 supplementation reduced the severity of both physical and psychological PMS symptoms, including painful cramps, mood swings, irritability, and feelings of depression, when compared to a placebo. Another finding from the analysis showed that the longer omega-3s were taken, the more effective they were.

For example, one placebo-controlled trial involving 120 women with PMS, omega-3 supplementation significantly reduced PMS severity in the 3rd month of treatment2. Similarly, another study with 50 women showed that 2 months of daily omega-3s significantly improved symptoms of anger, depression, and the difficulty in performing daily activities compared to a placebo3.

For those who struggle with menstrual cramps, another meta-analysis of 8 studies found that omega-3 fatty acids had a significant and large effect on reducing pain for those with primary dysmenorrhea (the technical term for painful cramps during menstruation)4!

How Omega-3s Work: The Science Behind It
So, how exactly do omega-3 fatty acids work to reduce painful cramps? The answer lies in the body’s inflammatory processes. During menstruation, the body releases chemical messengers called prostaglandins, which trigger uterine contractions and contribute to the inflammation that causes cramping. Omega-3s help to decrease the production of pro-inflammatory substances including prostaglandins, leading to less pain and discomfort5-7.

But the benefits of omega-3s go beyond inflammation. Omega-3 fatty acids are a vital component of our brain's structure. These fatty acids help optimise the fluidity of brain cell membranes, which in turn has a significant impact on the activity of neurotransmitters like serotonin and dopamine, that regulate mood, happiness, and emotional well-being8-11. By supporting optimal brain function, omega-3s can help alleviate mood swings, irritability, and anxiety, common emotional symptoms of PMS.

DITTO's Cycle Supplement is enriched with Omega-3 DHA and EPA essential fatty acids from vegan Algal Oil. These powerful nutrients are crucial for improving overall well-being during your cycle!


  1. Mohammadi MM, Dehghan Nayeri N, Mashhadi M, Varaei S. Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis. J Obstet Gynaecol Res. 2022;48(6):1293-1305
  2. Rocha Filho EA, Lima JC, Pinho Neto JS, Montarroyos U. Essential fatty acids for premenstrual syndrome and their effect on prolactin and total cholesterol levels: a randomized, double blind, placebo-controlled study. Reprod Health. 2011;8:2.
  3. Tofighiyan T, Kooshki A, Hassan RM. The effects of omega-3 fatty acids on premenstrual syndrome. Iran J Obstet Gynecol Infertil. 2013; 15(32): 23–8.
  4. Snipe RMJ, Brelis B, Kappas C, et al. Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: Systematic literature review and meta-analysis. Nutr Diet. 2024;81(1):94-106.
  5. Roman AS, Schreher J, Mackenzie AP, Nathanielsz PW. Omega-3 fatty acids and decidual cell prostaglandin production in response to the inflammatory cytokine IL-1beta. Am J Obstet Gynecol. 2006;195(6):1693-1699.
  6. Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017;45(5):1105-1115.
  7. Wada M, DeLong CJ, Hong YH, et al. Enzymes and receptors of prostaglandin pathways with arachidonic acid-derived versus eicosapentaenoic acid-derived substrates and products. J Biol Chem. 2007;282(31):22254-22266.
  8. Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022;14(10):e30091.
  9. Liao Y, Xie B, Zhang H, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis [published correction appears in Transl Psychiatry. 2021 Sep 7;11(1):465. doi: 10.1038/s41398-021-01582-6.]. Transl Psychiatry. 2019;9(1):190.
  10. Bafkar N, Zeraattalab-Motlagh S, Jayedi A, Shab-Bidar S. Efficacy and safety of omega-3 fatty acids supplementation for anxiety symptoms: a systematic review and dose-response meta-analysis of randomized controlled trials. BMC Psychiatry. 2024;24(1):455.
  11. DiNicolantonio JJ, O'Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020;12(8):2333. 
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