Welcome. I am pleased to welcome you today to a special krill oil podcast. Because October 18th is World Menopause Day. That is why we want to tell you, as a woman, but also as an interested man, the most important facts about menopause and, above all, what you can do about the typical menopausal symptoms. Find out what role krill oil can play in this and what studies there are on the subject.
What are the three phases of menopause?
Let’s first ask ourselves what the three phases of menopause actually are and brush up on our general knowledge: Menopause involves a major hormonal shift in a woman’s body. Two hormones take center stage: estrogen and progesterone.
Progesterone levels drop rapidly. This means: no ovulation, no corpus luteum, no progesterone. Estrogen, on the other hand, does not give up so quickly. Estrogen levels rise and fall. Wavy, abrupt, unpredictable—a biological roller coaster ride—which inevitably leads to a relative estrogen dominance.
Menopause is divided into 3 main phases:
First, perimenopause:
- Perimenopause is the phase before actual menopause. It can last for several years and often begins in the late 30s or early 40s, but can also start later.
- During perimenopause, the ovaries gradually begin to produce less estrogen and progesterone, which can lead to irregular menstrual cycles.
Second, menopause:
- Menopause is the point in time when a woman has her last menstrual period.
- In this phase, the production of estrogen and progesterone in the ovaries is significantly reduced, which can lead to certain symptoms. We will come back to this later.
- Menopause usually occurs between the ages of 45 and 55, but this can vary individually.
And third, postmenopause:
- Postmenopause is the phase that follows menopause and encompasses the rest of a woman’s life.
- In this phase, hormone levels have stabilized and symptoms such as hot flashes usually subside.
Let’s now move on to the typical symptoms of menopause. They are diverse and individual.
What are the typical menopausal symptoms?
Being unable to sleep at night and throwing off the duvet drenched in sweat, tired and irritable during the day because of sleep deprivation. Suddenly rising heat that pours out of every pore. Hair feels like it is falling out at lightning speed. Clothes sometimes fit, sometimes they don’t. Unexpected menstrual bleeding or the desire for sex has completely vanished. The list of possible symptoms of menopause is long and can lead to immediate frustration when reading or hearing them. But they can occur, though they don’t have to, and the good thing is that you can definitely do something about them. Let’s take a closer look at the list:
Symptoms during menopause
Hot flashes: This is a sudden, intense feeling of warmth, often accompanied by sweating and heart palpitations. This is probably the best-known symptom of menopause.
Night sweats: These are hot flashes that occur at night and disturb sleep.
Irregular menstrual cycles: Changes in the duration and frequency of menstruation up to the complete absence of menstrual bleeding indicate the beginning of menopause.
Sleep disorders: Previously not an issue, then increasingly frequent difficulties falling and staying asleep, which can lead to increased daytime fatigue.
Mood swings: Many women say they suddenly no longer recognize themselves. Mood swings lead to irritability and nervousness, or even sadness and depression.
Dry skin and vaginal dryness: manifested by decreased moisture and elasticity of the skin as well as dryness in the vaginal area.
Decreased libido: means reduced sexual desire or pain during intercourse.
Weight gain: Changes in metabolism can cause women to gain weight more easily and change their figure, especially around the abdomen and hips.
Hair loss or hair changes: Hair may become thinner or change in structure and shine.
Concentration and memory disorders: Also known as "brain fog," which makes thinking and remembering difficult.
Joint and muscle pain: They are less frequently associated with menopause, but pain in the musculoskeletal system as well as increased muscle sensitivity can occur.
Many women suffer for years from a wide variety of symptoms and often do not associate them with the onset of menopause and menopausal symptoms themselves. However, that is increasingly changing. Women are talking openly about menopause and are specifically looking for solutions. Depending on the menopausal symptoms, these can range from hormone replacement therapy with bioidentical hormones to various programs such as dietary changes or exercise therapy, to the targeted intake of dietary supplements to alleviate symptoms. The symptoms are different and do not occur the same way for every woman. Some women report a few, moderate symptoms, while others are affected more intensely. It is comparable to having a period.
How can krill oil help during menopause?
Let’s now come to the most important question: What can women do about these sometimes intense side effects and symptoms during menopause? How can krill oil help women through their sometimes difficult menopause?
Let us briefly remember our many great krill oil special podcasts and what krill oil is: Krill oil is mainly produced from Antarctic krill (Euphausia superba). These are small crustaceans that, like fish, contain omega-3 fatty acids, in particular docosahexaenoic acid, abbreviated as DHA, and eicosapentaenoic acid, abbreviated as EPA. In addition, krill oil naturally contains choline, phospholipids, and astaxanthin. This valuable and unique combination offers a range of health benefits, even or especially during menopause, as several studies have shown.
And now let's take a closer look at the most common side effects of menopause and highlight in detail the positive effects of the natural ingredients in krill oil.
Study on krill oil and hot flashes
Let’s start with hot flashes: A study on hot flashes from 2019(1) suggests that krill oil can reduce the intensity of hot flashes in menopausal women. For this purpose, 54 women with an average age of 55 were divided into two groups. One group received a diet rich in omega-3 fatty acids, while the other integrated olive oil into their menu.
Both groups ate a vegetarian diet. After 16 weeks, it was found that the omega-3 group had fewer hot flashes and other complaints. This suggests that omega-3 fatty acids, as found in a particularly well-utilizable form in krill oil, can alleviate menopausal symptoms. This could be important for women in this phase of life to improve their quality of life. Background: Omega-3 fatty acids improve vasomotor symptoms in menopausal women.
What does vasomotor mean in connection with hot flashes? Vasomotor refers to the regulation of blood vessels and occurs when blood vessels suddenly dilate, which can lead to an increase in body temperature and heavy sweating.
Dry skin and dry mucous membranes: A frequently reported and unpleasant side effect of hormonal decline during menopause is noticeably dry skin and dry mucous membranes. The intake of omega-3 fatty acids helps keep the skin and all mucous membranes in the body well-moisturized. This can be particularly noticeable in the vaginal area if the mucous membrane there becomes thinner.
Women often describe increased itching and burning of the skin and vagina, as well as pain during intercourse. The phospholipids in krill oil can provide support here. This is because phospholipids help maintain the moisture content of the skin and protect it from drying out.
Study on EPA and mental health
Mood swings and mental health: There is some evidence that omega-3 fatty acids, as found in krill oil, can have a positive influence on mood and mental health. In particular, the omega-3 fatty acid EPA is linked to the relief of depressive disorders. In one study, 17 women and three men received either a placebo or EPA in addition to their ongoing treatment with antidepressants. The EPA group showed significant improvements as early as the third week of treatment.(2)
The choline contained in krill oil also has a positive effect on mental health. Choline is an essential nutrient needed for the production of the neurotransmitter acetylcholine. Acetylcholine plays a crucial role in communication between nerve cells and is essential for memory and learning ability. A lack of choline can lead to memory disorders and reduced cognitive ability. This is also referred to as "brain fog," which can be a symptom of menopause.
Studies on krill oil, sleep, and weight loss
Poor sleep: Declining estrogen activity during menopause can have a negative impact on sleep quality.
Higher omega-3 levels—i.e., DHA and EPA—in the blood are associated with better sleep. Studies indicate that taking DHA and EPA in particular improves sleep quality.
In another randomized, double-blind, placebo-controlled study, the effect of taking the omega-3 fatty acids DHA and EPA on the sleep quality of people over 45 was investigated. 66 healthy Japanese men and women were randomly assigned to either the DHA/EPA group or the placebo group. The omega-3 group received 576 mg of DHA and 284 mg of EPA daily; the placebo group received corn oil. The capsules were taken for 12 weeks. Sleep tests were conducted before and after.
The results showed that in the DHA/EPA group, the assessment of dream frequency and sleep efficiency were significantly improved compared to the placebo group. This study suggests that taking DHA and EPA can improve sleep quality in middle-aged and older people, even at lower dosages than in previous studies.(3)
Weight loss: There are several factors that can contribute to krill oil helping with weight loss. The high content of omega-3 fatty acids is particularly important, as these increase the activity of enzymes responsible for breaking down fatty acids. In addition, the regular intake of omega-3 fatty acids stimulates the metabolism. The body burns more calories, thus supporting weight loss.
If you would like to learn more about this topic, please be sure to listen to our podcast “Weight loss with choline.”
Study on the cardiovascular system
Heart health: Due to the drop in estrogen during menopause, women are no longer as well protected against heart attacks. Omega-3 fatty acids, as contained in krill oil, keep the heart and blood vessels healthy.
Excessively high cholesterol levels(4), especially LDL cholesterol, can have a negative impact on heart health. Studies show that krill oil significantly lowers "bad" LDL cholesterol while raising "good" HDL cholesterol.
High fasting triglyceride levels in blood plasma are associated with an increased risk of cardiovascular disease and cardiovascular problems. According to a randomized, placebo-controlled double-blind study, taking krill oil can significantly lower fasting triglycerides compared to the baseline value.
In addition, the choline contained in krill oil supports homocysteine levels and thus heart function. Homocysteine is an amino acid naturally occurring in the human body that is very important for the formation of new protein and creatinine. However, an elevated homocysteine level poses a risk for arteriosclerosis, thrombosis, cardiovascular disease, and dementia.(4)
What else can I do for myself?
But the popular krill oil is not the only way to prevent menopausal symptoms in good time. There are various ways to alleviate the symptoms of menopause and improve the quality of life during this phase. Therefore, you should consider and try out various measures for yourself. By the way, it is also perfectly okay to do nothing. Your body, your decision. However, if you do not want to endure everything that may come your way without doing anything, here are some suggestions and recommendations on what you can do:
For women in menopause:
Herbal preparations:
Herbal preparations such as soy isoflavones, chasteberry, black cohosh, and red clover can alleviate menopausal symptoms.
Change lifestyle:
A healthy lifestyle can help reduce menopausal symptoms. This includes regular exercise, a balanced diet, sufficient sleep, and stress management.
Relaxation techniques:
Relaxation techniques such as yoga, meditation, and breathing exercises can help reduce stress and increase general well-being during menopausal symptoms.
Healthy nutrition:
A balanced diet with plenty of fruit, vegetables, whole grain products, and high-quality protein can help increase energy and control weight.
Avoiding triggers:
Quite a few women report that certain foods, especially drinks such as alcohol and caffeine, but also unhealthy habits like smoking, can worsen hot flashes and other symptoms. Recognizing and avoiding such triggers can be helpful.
See your gynecologist:
Get professional help. Blood and hormone tests can be used to determine your hormonal status. It certainly makes sense to do this as a preventive measure before menopause or menopausal symptoms occur. Bioidentical hormones and estrogen gels are potential additional therapies. It is best to discuss this with your gynecologist.
This brings us to the end of our krill oil special podcast on the topic of menopause. Let’s summarize once again.
Conclusion
There are ways to alleviate the symptoms of menopause and improve the quality of life during this sometimes challenging phase of life. Which ones are best suited for you personally depends on your individual needs and the severity of the symptoms.
Menopausal symptoms are a natural part of life, and there are many different ways to deal with them.
The choice of the best strategy for menopausal symptoms should be made in consultation with a doctor. With the right support and the right measures, women can go through menopause with more well-being. And you will certainly even discover some positive aspects of menopause for yourself.
All sources for the studies mentioned can be found below. We are glad you were with us, and if you would like to learn more about krill oil, please also listen to our previous episodes on the topic of krill oil.
References for the studies:
1.) https://pubmed.ncbi.nlm.nih.gov/31132980/
2.) https://pubmed.ncbi.nlm.nih.gov/11870016/
3.) https://pubmed.ncbi.nlm.nih.gov/36235788/
4.) https://www.superbakrill.com/blog/krill-oil-may-reduce-the-risk-of-cardiovascular-disease
• Are you interested in health products that support you through menopause? You can find more here: Menopause – when the female body changes.
