A new study from the UK Women’s Cohort Study has examined whether dietary supplements and lifestyle habits may affect the timing of natural menopause. Researchers analyzed data from 3,566 women, looking at their lifestyle habits leading up to menopause, including behaviors in their 20s, 30s, and 40s. The study tracked supplement use, diet, and lifestyle factors, then analyzed how these patterns were associated with the age at natural menopause, meaning menopause not caused by surgery or medical treatment.
Every woman will go through menopause, which is marked by not having a period for 12 consecutive months. This transition usually happens around age 51, but it can occur earlier or later. Research suggests there may be an optimal window for menopause, as going through it too early, before age 45, is linked to higher risks of osteoporosis, heart disease, type 2 diabetes, and mood changes. A later menopause after age 55 can slightly increase the risk of hormone-related cancers. Because women today spend a significant portion of their lives postmenopause, understanding what influences when this transition occurs is important for long-term health.
Study Findings on Supplements
The study found that women who regularly used fish oil, B-complex vitamins, antioxidant mixtures, and vitamin C tended to experience menopause later. Fish oil showed the strongest link, with women having a significantly reduced likelihood of early menopause. Fish oil is rich in the omega-3 acids EPA and DHA, which are known for supporting heart health, cognition, and mood due to their antioxidant properties.
Researchers speculated that these nutrients may help slow ovarian aging by reducing oxidative stress and systemic inflammation, modulating key reproductive hormones like follicle-stimulating hormone and estradiol, and supporting mitochondrial function and DNA repair, which are central to maintaining ovarian follicle health. Ovarian aging refers to the gradual loss of egg quantity and quality over time, eventually leading to menopause, and ovarian cells are especially vulnerable to oxidative stress and inflammation.
How to Supplement
An omega-3 supplement is a good place to start at any age to support hormone and reproductive health. Nearly 95 percent of Americans do not get enough omega-3s through their diet. Taking a high-quality fish oil supplement is an easy way to get a therapeutic dose of these vital fatty acids every day. Experts recommend looking for options that provide at least 1,000 milligrams of combined EPA and DHA per serving. B vitamins, vitamin C, and other antioxidants are also good choices for daily support and can help the immune system. A multivitamin can provide all of these nutrients at clinically effective doses, including a complete B complex and antioxidants like glutathione, resveratrol, lutein, zeaxanthin, lycopene, and piperine, along with other vitamins and minerals.
While this study does not prove cause and effect, it is one of the first large-scale analyses to show that specific supplements and lifestyle habits may influence the timing of menopause. Getting enough omega-3s, B vitamins, and antioxidants may help support ovarian health and overall longevity.
