A new study suggests that certain dietary supplements may be linked to a later onset of menopause, potentially offering a way to support long-term health. The research, part of the UK Women’s Cohort Study, examined data from 3,566 women to explore how supplement use and lifestyle habits might influence the timing of natural menopause.
The study looked at behaviors in women during their 20s, 30s, and 40s, tracking their use of supplements such as fish oil, B vitamins, vitamin C, and antioxidants. Researchers then analyzed how these patterns related to the age at which women experienced natural menopause, meaning menopause not caused by surgery or medical treatment.
Supplements linked to later menopause
The findings showed that women who regularly used fish oil, B-complex vitamins, antioxidant mixtures, and vitamin C tended to experience menopause later. Fish oil had the strongest link, with users showing a significantly reduced likelihood of early menopause. Fish oil is rich in omega-3 fatty acids EPA and DHA, known for their antioxidant properties and support for heart health, cognition, and mood.
The connection to menopause is tied to ovarian aging, which refers to the gradual loss of egg quantity and quality over time. Ovarian cells are particularly vulnerable to oxidative stress and inflammation. Researchers suggest these nutrients may help slow ovarian aging by reducing oxidative stress and systemic inflammation, modulating key reproductive hormones such as follicle-stimulating hormone and estradiol, and supporting mitochondrial function and DNA repair.
How to supplement for ovarian health
An omega-3 supplement is a recommended starting point for supporting hormone and reproductive health at any age. Nearly 95% of Americans do not get enough omega-3s from their diet. A high-quality fish oil supplement can provide a therapeutic dose of these fatty acids. Experts suggest looking for options that offer at least 1,000 milligrams of combined EPA and DHA per serving.
B vitamins, vitamin C, and other antioxidants are also considered good choices for daily support. A multivitamin can provide these nutrients at clinically effective doses without requiring multiple pills. This includes a complete B complex and antioxidants such as glutathione, resveratrol, lutein, zeaxanthin, lycopene, and piperine.
The takeaway from the study
The study does not prove cause and effect, but 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. The timing of menopause matters because 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. Understanding what influences this transition is important for long-term health, as women today spend a significant portion of their lives postmenopause.
