Omega 3 DHA & EPA

Omega-3s improve brain cell membrane fluidity, optimising neurotransmitter activity and reducing anger and low mood. They also help to decrease the production of pro-inflammatory substances including prostaglandins, leading to less pain and discomfort from menstrual cramps.

Algal oil is a sustainable source of omega-3s, avoiding overfishing and supporting vegan and eco-friendly choices.

Benefits

Painful cramps
Low mood
Irritability
Overall PMS

Omega-3s can boost mood by supporting serotonin, helping reduce depression and anxiety symptoms.

References

Harel Z, Biro FM, Kottenhahn RK, Rosenthal SL. Supplementation with omega-3 polyunsaturated fatty acids in the management of dysmenorrhea in adolescents. Am J Obstet Gynecol. 1996;174(4):1335-1338 RCT (placebo)
Kheirkhah M, Gholami R, Ghare-shiran SY, Abbasinia H.Comparison of the effect of omega-3 fatty acids andperforan (Hypericum perforatum) on severity of premen-strual syndrome (PMS): a randomized trial. Int J Med ResHealth Sci. 2016;5(11):333–40 RCT (placebo)
Mandana Z, Azar A. Comparison of the effect of vit E, vitB6,calcium and omega-3 on the treatment of premenstrual syn-drome: a clinical randomized trial. Ann Res Rev Biol. 2014;4:1141–9 RCT (placebo)
Deutch B, Jørgensen EB, Hansen JC. Menstrual discomfort in Danish women reduced by dietary supplements of omega-3 PUFA and B12 (fish oil or sea oil capsules). Nutr Res. 2000; 20(5):621-631 RCT (placebo)
Behboudi-Gandevani S, Hariri FZ, Moghaddam-Banaem L.The effect of omega 3 fatty acid supplementation on premen-strual syndrome and health-related quality of life: a random-ized clinical trial. J Psychosom Obstet Gynaecol. 2018;39(4):266–72 RCT (placebo)
Jamilian M, Jamilian H, Mirzaie S. Rose Damascenavs. Omega-3 in the treatment of premenstural syndrome: Arandomized, and placebo-controlled clinical trial. Comple-ment Med J. 2013;3(3):541–51. RCT (placebo)
Abbasinia K, Hosini F. A comparative study of the effects of Omega-3 and Perforan on severity mood symptoms in pre-menstrual syndrome. Complement Med J. 2013;3(3):529–40 RCT (placebo)
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 RCT (placebo)
Sohrabi N, Kashanian M, Ghafoori SS, Malakouti SK. Evalua-tion of the effect of omega-3 fatty acids in the treatment of pre-menstrual syndrome: “a pilot trial”. Complement Ther Med.2013;21(3):141–6 RCT (placebo)
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 Meta-analysis (12 studies)
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 Meta-analysis (8 studies)
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 RCT (placebo)
Mano Y, Kato A, Fukuda N, Yamada K, Yanagimoto K. Influence of Ingestion of Eicosapentaenoic Acid-Rich Fish Oil on Oxidative Stress at the Menstrual Phase: A Randomized, Double-Blind, Placebo-Controlled, Parallel-Group Trial. Womens Health Rep (New Rochelle). 2022;3(1):643-651 RCT (placebo)
Sadeghi N, Paknezhad F, Rashidi Nooshabadi M, Kavianpour M, Jafari Rad S, Khadem Haghighian H. Vitamin E and fish oil, separately or in combination, on treatment of primary dysmenorrhea: a double-blind, randomized clinical trial. Gynecol Endocrinol. 2018;34(9):804-808 RCT (placebo)
Moghadamnia AA, Mirhosseini N, Abadi MH, Omranirad A, Omidvar S. Effect of Clupeonella grimmi (anchovy/kilka) fish oil on dysmenorrhoea. East Mediterr Health J. 2010;16(4):408-413 RCT (placebo)