Menopause, Hormones and Omega 3s



Menopause, Hormones and Omega 3s

Since you paused, many of you have had trouble finding a good night's sleep. You lay in bed looking at the ceiling as you try to fall asleep, or you wake in the middle of the night and can't fall back asleep.

This lack of sleep causes...

  • Fatigue
  • Concentration lapses.
  • Memory problems
  • Loss of strength.
  • Moodiness.

Chronic sleep deprivation is also associated with a whole host of diseases and disabilities.

  • Heart Disease
  • Kidney Disease
  • High Blood Pressure
  • Diabetes
  • Stroke
  • Obesity
  • Depression
  • Higher chance of injury due to accidents.

And remember, when it comes to hormone optimization…

"You're hormones are produced while you sleep. If you're not sleeping well, your hormone production is disrupted, and your pause symptoms will exacerbate."

The next step we will share with you is how we tame estrogen dominance in women and men by supplementing with Omega 3s.


Omega-3 Fatty Acids and Progesterone

When it comes to estrogen dominance, the main tamer of this condition is elevating progesterone levels in women and testosterone levels in men. Omega-3 fatty acids do just that.

Omega-3s are the precursors to progesterone (The Happy Hormone) and testosterone (The Drive Hormone).

In animal studies, diets rich in omega-3 fatty acids have been shown to increase progesterone secretion.

"...diets enriched with omega-3 PUFA enhance early embryonic development (12) and boost progesterone secretion (13), suggesting that sex steroid metabolism may be affected by modulating PUFA intake."

The Journal of Clinical Endocrinology & Metabolism

PUFA is an acronym for Poly-Unsaturated Fatty Acid​

"Omega 3s elevate progesterone levels, and elevated progesterone is the main tamer of estrogen dominance in women."

Doc Mac

Omega-3 Fatty Acids And Testosterone

Some studies have shown that omega-3 supplementation may help with testosterone production and regulation and even improve testicular health.

One study found that fish oil supplements rich in docosahexaenoic acid (DHA) increased testosterone levels in overweight and obese men.

Another study found that fish oil supplements may be associated with testicular function in young men and that young men who take fish oil supplements have larger testes and produce more semen than men who don't.

"Pre-clinical evidence suggests that omega-3 (n-3) polyunsaturated fatty acids (PUFAs), in particular, docosahexaenoic acid (DHA) have been shown to affect testosterone synthesis in males."

National Library of Medicine

"When it comes to estrogen dominance in men, the main tamer of this condition is elevating testosterone levels. Omega-3 fatty acids do just that."

Doc Mac

Omega-3 Fatty Acids And Vaginal Dryness

One of the primary complaints I hear from menopausal women is vaginal dryness. Can Omega 3s help?

Some research suggests that omega-3 fatty acids help with vaginal dryness, especially in menopausal women.

One study found that 3.5 grams of omega-3 fatty acids daily for six months improved vaginal dryness among 52 postmenopausal breast cancer survivors.

Other research suggests that omega-3s may also help reduce vaginal atrophy and dryness by altering lactobacilli, a bacteria found within the vagina.

Omega-3s are also well known to help with the hydration and moisturizing of the skin.

"Some research suggests that omega-3 fatty acids could be beneficial for increasing female lubrication, especially during menopause. One older study among 52 postmenopausal breast cancer survivors showed that taking 3.5 grams of omega-3 fatty acid daily for 6 months improved self-reported vaginal dryness."


"Omega 3s have lignans, which work as weak estrogens that help with vaginal dryness and atrophy."

Doc Mac

Omega-3 Fatty Acids And Hot Flashes

As most of you have found, as progesterone levels increase and estrogen production is reduced by losing belly fat, hot flashes, and night sweats also decrease.

According to a 2018 PubMed analysis, omega-3 supplements may help with night sweats but not hot flashes.

However, other sources say that omega-3s may also help with hot flashes and that the correct dosage may reduce their frequency.

Research has shown that Omega-3 fatty acids, specifically EPA, may prevent hot flashes.

"The frequency of hot flushes in women going through menopause can vary from as little as once a week to every 30 minutes. Some hot flushes last minutes, while others last a mere few seconds. Studies have shown that while omega-3 may not affect the intensity of hot flushes, it can halve the frequency of hot flushes with the right dosage."

Australian Menopause Center

"If you continue to have hot flashes and night sweats while on HOPE, omega 3s may be the last bucket of water needed to douse the fire."

Doc Mac

Omega-3 Fatty Acids And Sleep

Some studies suggest that omega 3 fatty acids may improve sleep quality.

One study found that adult men who ate fatty fish three times a week for several months experienced all three.

Another study found that people with higher levels of the omega-3 DHA had less:

  • Resistance to going to bed.
  • Parasomnias (Sleep Walking, Night Terrors, Nightmares, etc.)
  • Sleep Disturbances (disorders of initiating and maintaining sleep)
"..the current study shows that supplementation with DHA-rich oil in healthy adults who do not habitually consume oily fish, resulted in a significant increase in sleep efficiency and a significant decrease in sleep latency compared to placebo.""Regarding the EPA-rich oil, a trend towards a significant increase in sleep efficiency was identified in this group compared to the placebo."

National Library of Medicine

"Being paused can be detrimental to your sleep, and since hormones are produced while you sleep, the lack of sleep can further imbalance menopausal hormones and symptoms."

Doc Mac


"So what is the difference between DHA and EPA? In a nutshell, DHA is more of the "neck-up" omega-3 (although it also supports a healthy heart), whereas EPA is more of the "neck-down" omega-3 (although it also supports a healthy mood)."

Proactive Health

Omega 3s and Premenstrual Pain

Women in perimenopause may experience menstrual pain and cramping. A prostaglandin hormone causes this menstrual pain. There are two types of prostaglandin hormones: one is good, and one is terrible. Menstruation promotes the overproduction of bad prostaglandins.

Omega 3s promote the production of good prostaglandins, decreasing the pain and suffering of PMS. Tell your daughters!

"A few studies have found that women who took fish oil had less menstrual pain than those who took placebo."

Mount Sinai

"I have raised three daughters, and two of them had terrible PMS to the point they had to leave school and lay in bed with heating pads. I wish I knew then that Omega 3s could have helped them."

I rank omega 3s as a must-take supplement.

If you asked me why, I have a double-edged personal answer.

  1. Omega-3s decrease inflammation. By now, you know that chronic inflammation is the primary cause of most cancers, diabetes, heart disease, strokes, and Alzheimer's. These diseases will most likely be the cause of our deaths; therefore, I take Omega-3s to help me achieve my goal of dancing at my grandchildren's weddings.
  2. I may need to consume more Omega 3s because my wife does not eat seafood, which is where I consume most of our Omega 3s. Since she rarely cooks it, she hates the smell, so supplementation becomes necessary.

How do you make sure you receive ample supplies of omega-3s?

You know what my answer is going to be. I prefer that you receive it through your diet. The best source of Omega 3s comes from wild-caught fish high in fat.

Do not eat farmed fish!

The fish with the highest levels of Omega 3s are...

  • Tuna
  • Salmon
  • Herring
  • Sardines
  • Mackerel

Another source is seeds, but many are very high in phytoestrogens, so we will add seeds to your menu once you attain your happy-healthy-bottom-ideal weight. Seeds are the first food we bring back in Phase Two.

Other good sources of omega 3s are...

  • Oysters
  • Spinach
  • Eggs

Vicky dislikes nearly all seafood. If seafood is not a staple of your diet, you will most likely need a high-quality Omega-3 supplement.

A standard 1000 mg fish oil capsule usually contains 120 mg docosahexaenoic acid (DHA) and 180 mg eicosapentaenoic acid (EPA).

DHA has long been associated with...

  • Moods
  • Brain Function
  • Nervous System Health.

EPA has long been associated with...

  • Heart Health
  • Decreasing Inflammation
  • Weight Management.

Remember, you usually get what you pay for when purchasing Omega 3s. If they smell fishy, they're probably going rancid. We buy our Omega 3s from Amazon and keep them refrigerated.

I have provided an Amazon link below for an omega-3 supplement. The standard dosage for a menopausal woman is 2000 mg/day.

If unsure of the dosage, I follow a simple rule: always begin any supplement by following the instructions on the bottle.

Remember, always talk with your healthcare professional before taking any supplements.

Omega 3 Supplement


I only accept new clients through referrals from current and past clients, and my roster is nearly always full.


Each week, I coach two readers of this newsletter FOR FREE!

I coach you for a week so you can see how easily and quickly you can lose weight and feel great while being paused. You can take it from there once you have been coached and trained.

We will begin the free week of coaching with a QuickStart Consult and end with a What To Do Next Consult.

The Features of our FREE-WEEK program include:

  • Accountability (Daily Text Coaching by me)
  • Customization (24/7 Problem-Solving Access to me)
  • Knowledge (The Tame Estrogen Dominance Course)
  • Motivation (Two Motivating Phone Calls)

The Benefit

  • Lose a bunch of weight and feel hormonally better in one week.
  • Know what to do to reach your weight goals.
  • Know that your goals can be achieved.


Don't hesitate; I only have room for two of you!​​


Vicky and I celebrated our granddaughter's birthday last week in Disneyland. She is sitting on the shoulders of our youngest son, her uncle. What a joy life is.

And remember...


"Because when your hormones are sound, your weight, health, and mind will follow."

© 2024 | Doc Mac Coaching

The FDA has evaluated none of the statements on this website.

Furthermore, none of the statements within this post should be construed as dispensing medical advice or making claims regarding the cure of diseases, nor can these products prevent disease. You should consult a licensed healthcare professional before starting any supplement, dietary, or exercise program, especially if you are pregnant or have any pre-existing injuries or medical conditions. The Food and Drug Administration has not evaluated these statements. These products are not intended to diagnose, treat, cure, or prevent diseases.

Hi! I'm Doc Mac.

I have practiced hormone, weight, health, and mind optimization for over forty-three years. As we age and or become chronically inflamed, our hormones become disrupted, making us feel out of sync, overweight, sickly, and negative. Our internal chemistry, our hormones, governs the way we feel and look. Subscribe to my weekly newsletter on how to optimize our lives by optimizing our hormones.

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