A new study from the UK Women’s Cohort Study suggests that certain dietary supplements and lifestyle habits may influence the timing of menopause. Researchers analyzed data from 3,566 women, tracking their supplement use, diet, and lifestyle factors leading up to menopause, including behaviors in their 20s, 30s, and 40s.
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.
Menopause is defined as not having a period for 12 consecutive months. This transition usually occurs around age 51, but it can happen 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.
Ovarian aging refers to the gradual loss of egg quantity and quality over time, eventually leading to menopause. Ovarian cells are especially vulnerable to oxidative stress and inflammation. 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.
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.
