Menopause: EPA and DHA Omega-3s Help You Live Longer

After menopause, consuming adequate amounts of EPA and DHA omega-3s may help reduce mortality not only from cardiovascular events but from all causes.

Omega-3s from fish are allies for the health of women who have already gone through menopause. This is indicated by a new study published in the Journal of Clinical Lipidology¹, which found that women in this age group with higher levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in their blood have a lower risk of death. 

The study, funded by the US National Heart, Lung and Blood Institute, began in 1996, involved about 6,500 postmenopausal women and was conducted by a research team led by William Harris, an internationally renowned expert from the University of South Dakota, Sioux Falls. Monitoring the participants' health status for an average of 14.5 years, Harris and colleagues found that women still alive in 2014 had a higher percentage of EPA and DHA in their red blood cell membranes compared to those who had died. 

Further analysis showed that these two fish-derived omega-3s could help reduce all-cause mortality by 20% after menopause. Higher EPA levels were also associated with a lower risk of death from cardiovascular disease. The parameter assessed by the researchers—the percentage of EPA and DHA in red blood cell membranes—is known as the “omega-3 index” and is considered a cardiovascular risk factor. Indeed, if its value drops below 4%, the risk of sudden cardiac death increases significantly². 

This study concluded that women with higher circulating omega-3 levels (average omega-3 index: 7.11%) have a 20% lower risk of death compared to those with lower circulating omega-3 (average omega-3 index: 3.59%). “It is the largest study—but certainly not the only one—to show that omega-3 fatty acid levels EPA and DHA in the blood, in this case the omega-3 index, independently predict mortality risk,” commented Harris. Adam Ismail, executive director of the Global Organization for EPA and DHA Omega-3s (GOED), agrees. “This study,” he said, “adds to a growing body of evidence demonstrating the positive correlation between higher omega-3 index levels and overall well-being. The results collected over 15 years support the view that adequate omega-3 intake should be an integral part of a healthy lifestyle, just like exercise and a balanced diet.” 

Harris emphasizes that these results clearly indicate that higher EPA and DHA levels are associated with better overall health. To consume enough, the researchers conclude that eating two and a half salmon fillets per week is sufficient. In cases of low omega-3 index, taking 1 gram of EPA and DHA per day may be enough to raise levels associated with reduced mortality risk.

1. Harris SH, Luo J, Pottala JV, Espeland MA, Margolis KL, Manson JE, Wang L, Brasky TM, Robinson JG. “Red blood cell polyunsaturated fatty acids and mortality in the Women’s Health Initiative Memory Study”. Journal of Clinical Lipidology. 2017 Jan;12.
2. von Schacky C, Harris WS. “Cardiovascular risk and the omega-3 index”. J Cardiovasc Med (Hagerstown). 2007 Sep;8 Suppl 1:S46-9.