Omega-3s and Period Pain

If you’re experiencing period pain, there’s a good chance you’ve either heard about or read about omega-3s and their anti-inflammatory effects. Listen, I’m all for doing some of your own reading to build some generic understanding, but Dr. Google is very rarely your friend (and the misinformation in the nutrition world is abundant).

Omega-3s are essential fatty acids, meaning we aren’t able to produce them in our bodies and need to get them from outside sources - this can be from food and supplements. We have an easier time getting omega-6 from our food supply, and we can produce omega-9 in our bodies so this isn’t usually a concern. Omega-3s in food can be a bit limited, particularly to the fish and seafood category; think salmon, mackerel and sardines. This means folks who dislike or are allergic to fish and seafood might have a trickier time getting enough omega-3s. We do have some plant-based options, including flaxseeds, chia seeds and walnuts, and some foods are fortified with omega-3s such as dairy products, margarine and more.

Omega-3s have been shown to demonstrate an anti-inflammatory benefit, positively impacting cholesterol and cardiovascular health management, protecting cell tissues and supporting tissue repair. This is relevant when we think about inflammatory conditions or states like arthritis, acne and more. Period pain is one area where more interest lies in studying omega-3s - menstrual pain and cramping isn’t necessarily an inflammatory state related to tissue damage and destruction, but the level of inflammatory compounds within the pelvis can be implicated in the pain response.

Period cramping is caused by the release of prostaglandins, hormone-like substances that trigger contractions of the uterine muscles in order to shed its lining. These prostaglandins can do a bit of traveling as well, leading to alterations in bowel movements and bladder habits during menstruation for many people. Think of the human body as a vacuum-sealed skin suit - everything is touching everything in there!

Omega-3s appear to block pro-inflammatory pathways that promote a “balanced” inflammatory response. We need these prostaglandins to get the uterine muscles moving, but we don’t need so many of them and we want to encourage effective and efficient inflammation so tissues can heal and move on. Prostaglandins are also composed of omega-6s, which can be considered like an opposite molecule to omega-3s, and changing this ratio may help with overall concentration and function within the pelvis. We still need more studies to confirm the dosage that works the best for managing period pain, and period pain can be managed with a multi-modal approach too!

How much omega-3 is actually recommended to consume? While there are specifics based on age and sex, it can be helpful to prioritize at least two servings of fatty fish every week. If you have a hard time incorporating this, using a supplement and looking for alternative food sources is the way to go. And don’t be fooled - a higher dose doesn’t always mean more effective. Omega-3s can act as blood thinners, and the higher the supplement dose, the greater the risk of bleeding and bruising; this is especially a concern for folks who are already taking blood thinner medications. Always talk to a healthcare provider before starting new supplements.

There are some side effects to be mindful of if you choose to take omega-3 supplements - “fishy” burping, nausea or diarrhea may occur. It can be helpful to take this supplement with food to reduce the risk of stomach upset. You can also start with a lower dose to see how your body reacts, and increase the dose to the amount that has been recommended to you by a provider.

Are there other ways to improve period pain in addition to omega-3s? Definitely!

Incorporating exercise (of whatever kind you enjoy) can release endorphins, which acts as “natural painkillers” and may support muscle relaxation. Practicing various stress management tools is also supportive, as these can help tackle the “fight or flight” response that can contribute to negative digestive symptoms, increased anxiety and increased tension.

Omega-3s can be a powerhouse in your period pain toolkit, alongside other great options for managing periods. By making informed nutrition decisions and promoting a lower stress lifestyle, you can be empowered to navigate period pain and prioritize your overall health and wellness!