The Australian Guide to Living Well with Endometriosis by Davenport Maree;

Author:Davenport, Maree; [Davenport, Maree]
Language: eng
Format: epub
Publisher: John Wiley & Sons, Incorporated
Published: 2025-04-07T00:00:00+00:00

Omega‐3 fatty acids

Healthy fats can help manage endometriosis by reducing inflammation, regulating hormones, supporting immune function and alleviating pain. Research has found the anti‐inflammatory action of omega‐3s helps to alleviate pain and reduce the size of endometriotic lesions, reducing the production of inflammatory prostaglandins that can exacerbate endo symptoms.

Plant‐based sources include flaxseeds, chia seeds and walnuts, which provide alpha‐linolenic acid (ALA) and omega‐3. You can use oils rich in omega‐3s, such as flaxseed, rapeseed and canola oil instead of oils high in omega‐6 fatty acids (like most vegetable oils, safflower, sunflower, sesame and peanut), which can promote inflammation. Fish oils like cod liver, krill and algae are also great sources.

Fatty fish options rich in omega‐3 fatty acids include smoked, canned or fresh trout, salmon, mackerel, sardines (choose olive oil not tomato sauce), tuna, and other sources include oysters, seabass, prawns, seaweed and algae.

Omega‐3 supplements, particularly with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are more effective, and the omega‐3s from supplements can vary based on the formulation and individual absorption rates.

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