The Role of Omega-3 Fatty Acids in Hormone Regulation

If you know me and my practice, you know I am talking about omega-3s on the regular. It almost feels laughable when I get into an education session with one of my patients, and feel myself revving up to talk about omega-3s.

So to give you a sneak peek of my sessions and nerdy nutrition chats, let’s dive into these sneaky superheroes!

Omega-3 fatty acids are polyunsaturated fats (read: many chains of unsaturated fats, typically those that don’t bind together well and are liquid at room temperature) that are considered essential because the body cannot produce them on its own. We require omega-6s as well but these are often easier to get from our food supply, and we can make omega-9 from our 3s and 6s.

The three main types of omega-3s are alpha-linolenic acid (ALA), found in plant-based sources like flaxseeds and walnuts; eicosapentaenoic acid (EPA), which is primarily found in fatty fish like salmon and mackerel; and docosahexaenoic acid (DHA), also found in fatty fish and algae.

Now we know (or at least I would hope we know, given all of the writing I do!) that our steroid hormones are built from a cholesterol molecule. Cholesterol is produced in the human liver, from the fats that we consume. Omega-3s can play a role in hormone production by providing the building blocks needed for cortisol, progesterone, estrogen and testosterone. This becomes extra important when we are considering the body’s capacity to respond to stress, improving fertility status, and regulating the menstrual cycle.

Omega-3 fatty acids, particularly EPA and DHA, also help maintain the integrity of cell membranes. Since hormones are released from cells, the fluidity of these membranes is crucial for efficient hormone signaling. Omega-3s ensure that the cell membranes remain flexible and responsive to external signals, which allows for the smooth production and release of hormones.

We’ve heard lots and lots about the impact of inflammation on human health - some of it supportive, and some of it misinformation. Let’s clear some things up: chronic inflammation (unresolved tissue damage or injury) in the body can disrupt hormone function, leading to a variety of health problems such as insulin resistance, thyroid imbalances, irregular periods, period pain and fertility challenges. Omega-3s help to modulate the inflammatory response by promoting the production of anti-inflammatory molecules known as resolvins and protectins, which can help restore balance to the body’s hormonal systems. Omega-3s may also support lowering cortisol, which prevents it from contributing to other hormonal imbalances like insulin resistance or inadequate progesterone and estrogen.

Fertility is definitely an area where omega-3s can shine - for folks with polycystic ovary syndrome (PCOS), omega-3s may help the body manage estrogen levels for optimal ovulation patterns and protect the DNA within eggs for increased chances of fertilization and implantation. Omega-3s can also improve sperm motility and structure, which is just as important for baby-making! And omega-3s in the context of pregnancy are also critical, supporting fetal cognitive and eye development particularly via DHA intake.

Not everyone needs a supplement to get enough omega-3s, despite what you may have read online. I’ve had an incredible number of times where someone has a great baseline of regular eating, interest in more variety and in cooking and is able to increase food sources with relative success! I’ve also met folks with barriers to eating enough omega-3s, like fish allergies or a general dislike of fish and seafood. These are those important nuanced conversations to have with a dietitian to make sure you address as many food opportunities as possible, and consider supplements at the right dose and timing for your unique needs. My personal favourites for omega-3 sources are tuna, salmon, flaxseeds and walnuts (and if you’re a fan and access is good, omega-3 fortified eggs!).

Omega-3s are key players in hormone health and overall well-being, and getting enough from a variety of sources is an incredible way to improve reproductive function, stress management and cognition, and fight inflammation!