Hot flashes (or hot flushes) affect up to 80% of all people going through menopause. They are characterized by sudden episodes of intense heat, sweating, and flushing that can last from a few seconds to several minutes. Hot flashes can impair the quality of life, sleep, mood, and productivity, and sadly are also associated with a higher risk of cardiovascular diseases.
While hormone therapy is the most effective treatment for hot flashes, it is not suitable or desirable for everyone, due to its potential side effects and contraindications. Therefore, many seek alternative or complementary therapies, such as dietary supplements, herbal remedies, acupuncture, yoga, and mindfulness. Among these, vitamin E and omega-3 fatty acids have been widely studied for their potential benefits on menopausal symptoms. 🌿
Vitamin E is a fat-soluble antioxidant that can protect the cells from oxidative stress and inflammation, which are associated with hot flushes. Omega-3 fatty acids are essential polyunsaturated fats that can modulate the production of prostaglandins, which are hormone-like substances that regulate blood vessel dilation and constriction, and thus influence the occurrence and severity of hot flashes.
But do these supplements really work? And if so, how much should you take and for how long? A 2022 systematic review and meta-analysis published in the journal Post Reproductive Health aimed to answer these questions by analyzing the results of 12 randomized controlled trials that evaluated the effect of oral vitamin E and omega-3 alone or in combination on menopausal hot flashes. The authors included studies that compared vitamin E and/or omega-3 with placebo or no treatment, and measured the frequency and/or severity of hot flushes as the primary outcome.
The main findings of the meta-analysis were:
Vitamin E and omega-3 in combination significantly reduced the intensity of hot flashes compared with placebo (this was a small to moderate effect).
Vitamin E alone did not significant reduce the frequency or intensity of hot flashes compared with placebo.
Omega-3 alone did not significant reduce the frequency or intensity of hot flashes compared with placebo.
This fascinating study seems to suggest that vitamin E and omega-3 have a synergistic effect in the treatment of hot flashes, whereas neither supplement made a significant impact on its own.
Because vitamin E supplements have been associated with bleeding and hemorrhagic stroke, I suggest that you attempt to increase your vitamin E through food sources. Some foods high in vitamin E include wheat germ oil, sunflower seeds, almonds, hazelnuts, pine nuts, peanuts, salmon, avocado, trout, red bell pepper, and mango. Food sources of omega-3 include fatty fish (like salmon, herring, sardines, and anchovies), flaxseeds, walnuts, chia seeds, and soy beans. Not only are these foods delicious but they are also filled with other essential vitamins and nutrients and can be part of a heart-healthy diet.
Ready to feel like your best self?
Source:
Maghalian, M., Hasanzadeh, R., & Mirghafourvand, M. (2022). The effect of oral vitamin E and omega-3 alone and in combination on menopausal hot flushes: A systematic review and meta-analysis. Post Reproductive Health, 28(2), 93-106. https://doi.org/10.1177/20533691221083196
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