• Andrea Marsh


Updated: May 5

When I found this out I went W.O.W and it opened my eyes to a new possibility...

Just how many menopause symptoms are related to nutritional depletion in your body?

This gets my chinese medicine juices flowing (I know - weird!) but it's why I'm so good at helping you resolve your symptoms! The thought that if you are missing things in your body at this time of hormonal change then does adding back in the missing element salter your symptoms?

And the answer I researched and tested with clients is YES!

So which supplement is it that is accountable for up to 1/3 of menopausal symptoms?

Omega 3 and 6 - known as Essential Fatty Acids.


Omega 3’s, Omega 6’s , you can get them from fish, and you can get them from nuts and berries; but just why are these fat’s so good for us, what’s acid got to do with it and what is the best way to get them in our diets. Thinking back to when we were hunter gatherers it makes sense that our essential nutrients came from these natural food sources.


These fatty acids are nutrients what we need to survive and thrive on, but we can’t synthesize them in our body, so we have to outsource them. When these were found in the 1920s they were thought to be vitamins and labelled Vitamin F, but were later recatergorised as fats.

They’re ‘fatty’ but not the fuel creating fats, they’re good fat, known as ‘unsaturated fats’, they’re required for the proper structure and function of every cell in the body, and are important for optimal health. They increase the absorption of vitamins and minerals; nourish the skin, hair and nails; promote proper nerve functioning; help produce hormones; ensure normal growth and development; and prevent and treat disease.

Remember when your parents used to take Cod Liver Oil? My dad took it straight off the spoon – Yuck! We've come some way with supplements since then thank heavens!

This is what they were taking – the EFA’s. Nowadays we know them as Omega’s 3 &6 as their real names are long, and quite unpronounceable but you’ll see anacronyms like ‘EPA’ ‘ALA’ ‘DHA’ - these are the Omega 3’s – the really good ones.

The main one’s to look out for are the 2 essentials :

LA – Linoleic acid – Omega 6 - mainly from vegetable oils, but not too much is needed; as excess can cause inflammation. You may already have an Omega 6 rich diet if you eat poultry and eggs, sunflower/ pumpkin seeds (also a source of Vit E and Magnesium) and wheat germ.

ALA – Alpha Linoleic Acid – Omega 3 - Found in flax and chia seeds, some nuts, green leafy veg and wheat germ.

Then specifically for stress and menopause:

GLA – Omega 6 - Evening Primrose & Starflower (Borage) - These two you can’t get from your diet so you'll need to add a supplement in. These are beneficial in Women’s Health supplements, for easing PMS, Breast pain, and brain fog. Starflower oil has found to be a more potent source than the traditional Evening Primrose.

EPA / DHA – Omega 3 - fatty fish oils like salmon, mackerel, tuna and the classic cod liver oil. Great for skin conditions, and all neural and brain functions; basically this is the one to take to avoid dementia, heart disease, joint pains and a host of health conditions which hit during the perimenopause and beyond.


You name it and they have a hand in it, as they’re an acid they’re at the start of the chain reactions in most functions within the body, shown to reduce heart disease. As a powerful anti-inflammatory, relieve arthritis and joint conditions, as well as keeps your immune system in check. Eczema, skin disorders, mental health issues, potentially Diabetes, asthma, allergies, hypertension, all can be alleviated if we have the right amount of EFA’s in our system. Menopausal women tend to lack in EFA’s too, maybe contributing to the brain fog, joint pains, breast pain and could be the root cause of so many other symptoms.

So those peri/menopausal symptoms that EFAs have a hand in are:

• Dry skin, lifeless hair, brittle/ cracking nails, dry eyes

• Fatigue, depression, lack of motivation, forgetfulness

• Aching joints, breast pain, difficulty in losing weight

That's quite a list that can be combatted by taking Omega oils!


Our diets are relatively rich in Omega 6’s EFA’s as we can get this from eggs, plant based oils, poultry and grains; in fact we can get too much of the Linoleic acids except the GLA (evening primrose, starflower); so that is why it's a supplement.

The Omega 3’s are more from the cold water fish and we consume less of these and so this is the group that you should be supplementing more in. With new research coming out all the time showing that cultures rich in 3’s diet have less dementia, depression, ADHD and bipolar disorders this really maybe evidence that we’re in a culture that is suffering from Omega 3 deficiency.

Fish oils have come along way since Cod liver oil , in fact this is the one you shouldn't have now. Cod livers are heavily polluted nowadays so creators have looked to finding purer sources of fish oil, krill oil and for vegans from algae. I take the latter as fish oils make me ill as soon as the capsule dissolves, so if you find it difficult to take I do suggest Cytoplan's Vegan Omega 3 oil.

If you start to take these in earnest then they can upset your stomach and your bowels at first, so consume in smaller doses and take with food until your system becomes used to the additional dose.

It’s a balancing act between your 6’s and 3’s, but we generally need more of an Omega 3, for example swop your sunflower oil (6) to rapeseed oil (3)!

If you don’t eat good oily fish at least twice a week (Herring, mackerel, salmon, tuna) look to taking a Omega 3 supplement. On average in Europe we have 20-40mg a day of Omega 3’s when the recommended daily dose is 100-130mg – so we’re getting less than 30% of what we need and hence it's a supplement.


Download my supplement guide and this will tell you how to take them and there's a surprise code in there for you if you decide to purchase Cytoplan, my supplement starter guide is here

I also have my free 'Successful Natural Menopause' guide here


My book is now in paperback or you can get a download too. This really explains very simply what is going on at this confusing time of change and steps you through change to make to relieve stubborn symptoms. I've taken many clients through this process and it works!

Read more here


I offer short phone chats, through to consultations and I also have a lively facebook group, I've got something for everyone, I don't want you to put up with symptoms that you just don't need to have. Have a successful natural menopause and let me help you, here's how!

170 views0 comments