You’re doing the right things.

Eating well. Moving your body. Trying your best to stay positive. But the brain fog? Still there. The aching joints? Still flaring up. The emotional ups and downs? Exhausting.

If that sounds familiar, you’re not alone—and you’re not doing anything wrong.  In fact, many of the women I work with are missing just one crucial piece.  Omega balance.

So what is omega balance, and how does it affect menopause?  

What is Omega Balance?

Omega balance refers to the ratio of omega-6 to omega-3 fatty acids in your body. Ideally, that ratio should be around 3:1—three parts omega-6 to one part omega-3.

But for most people today, it’s far from that. Around 97% of the population is out of balance, often sitting at 15:1 or higher. That means too much omega-6 and not enough omega-3—which can create a state of chronic, low-grade inflammation in the body.

This imbalance has a direct effect on cellular health.

Every single process in your body—energy production, hormone activity, immune response—starts at the cellular level. And for your cells to function properly, their outer layer—the cell membrane—needs to be healthy and flexible.

This is where omega balance plays a vital role.

Omega-3s help keep the cell membrane fluid and functional, so nutrients can get in, waste can get out, and cells can communicate effectively. When there’s too much omega-6 and not enough omega-3, the membranes become stiff and less efficient—meaning even with a healthy diet, your body may struggle to absorb and use nutrients properly.

So if your omega balance is off, your cells are struggling. And when your cells are struggling, you feel it—fatigue, inflammation, brain fog, hormone disruption. It all starts here.

Restoring your omega balance is one of the most powerful ways to support cellular health—and give your body what it needs to function at its best.

 

How Omega Balance Specifically Affects Hormones During Menopause:

Omega balance—specifically the ratio between omega-6 and omega-3—has a direct impact on hormonal health. During perimenopause and menopause, oestrogen levels fluctuate and inflammation tends to rise. When your omega levels are out of sync, this can intensify symptoms and make the transition feel harder than it needs to be.

Here’s how omega imbalance shows up in the body—and what improving it can help with:

1. Inflammation and Menopause Symptoms

• Menopause is often linked with low-grade inflammation, which can drive symptoms like headaches, migraines, joint pain, mood changes, and cognitive fog.
  
  Omega-3 fatty acids help reduce inflammatory markers, while excessive omega-6 can worsen them—amplifying discomfort.

2. Oestrogen Metabolism

• Omega-3 supports healthier oestrogen metabolism and clearance—crucial during this phase, when hormone levels are shifting.
  
  When omega-6 is too high, it can disrupt this process and lead to more intense symptoms like mood swings, heavy or painful periods, and breast tenderness.

3. Hot Flushes and Night Sweats

• Omega-3 has been shown to help with vasomotor symptoms like hot flushes and night sweats, thanks to its anti-inflammatory properties and its role in neurotransmitter balance.

4. Blood Sugar and Insulin Balance

• Stable blood sugar becomes harder to maintain during menopause. Omega-3 supports insulin sensitivity and glucose regulation, which in turn helps with energy, cravings, and abdominal weight gain.

5. Mood, Anxiety and Cognitive Function

• EPA and DHA (the active forms of omega-3) are essential for brain health. They support the nervous system, help regulate mood, and have been shown to reduce anxiety and low mood during menopause.

6. Bone Health

• As oestrogen declines, bone density can drop. Omega-3 supports calcium metabolism and helps reduce inflammation, both of which are important for maintaining strong bones.

7. Heart Health

• Post-menopause, cardiovascular risk increases. Omega-3 has a positive effect on cholesterol levels—lowering triglycerides and improving HDL (“good”) cholesterol—while omega-6 in excess may increase risk.

8. Weight and Metabolism

• Hormonal shifts often lead to stubborn weight gain—especially around the middle. Omega-3 can help improve metabolic health, making it easier to manage weight and reduce inflammation-driven fat storage.

Why Diet Might Not Be Cutting It

You might assume that eating a balanced diet with plenty of oily fish, flaxseeds, or walnuts would be enough to keep your omega levels where they should be.

I really wish that were true! But for many women—especially during midlife—it’s not quite so simple.

Even if you’re eating well, omega-3 levels can still fall short because:

• You’d need to eat high-quality oily fish daily (ideally wild-caught, not farmed) to get enough EPA and DHA

• Plant-based sources like flax and chia contain ALA, which your body doesn’t convert efficiently into usable omega-3

• Omega-6 is everywhere—vegetable oils, packaged snacks, grains, and even “healthy” foods—so it’s easy for the balance to shift without realising

And while supplements can help, not all omega-3 oils are created equal.

So even if you’re eating clean and taking care of yourself, you could still be out of balance.

 

So What Can You Do About It?

The most reliable way to understand your omega balance is to test it—not guess.

I recommend the Zinzino Balance Test. It’s a simple at-home blood test that measures your omega-6 to omega-3 ratio, along with other markers linked to inflammation and long-term health.

Once your results are back, I’ll help you interpret them and guide you through your next steps. That might include some changes to your diet—or introducing a high-quality oil like Zinzino Balance Oil, which is specifically formulated to restore balance and reduce inflammation.

This isn’t about adding another supplement for the sake of it.

It’s about understanding where your body is right now—and giving it what it truly needs to function at its best.

 

My Personal Experience with Omega Balance

I’ve been getting through perimenopause relatively symptom-free—apart from one monthly, debilitating symptom: hormonal headaches. Or, on a bad month, full-blown migraines.

I tried everything to resolve it—homeopathy, nutrition, herbs, mineral balancing, osteopathy, acupuncture. All of them helped in their own way, but nothing truly got rid of the headaches. And I never knew when—or how—they’d show up each month.

I was at my wit’s end when I was approached by Test-Based Nutrition and invited to come on board as a hormone expert. They recommended the Zinzino Balance Test and Balance Oil. And if I’m honest, at first I assumed the good things I was hearing were probably just clever marketing.

But one thing caught my attention.

Test-Based also works with elite athletes, including Dr Ishtiaq Rehman (Consulting Doctor for England FA) and Neil Parsley (Consulting Performance Coach for Manchester City and the England FA)—and they not only use the oil themselves, they recommend it to all their players.

That made me stop and take it seriously.

So I took the Balance Test. Started the Balance Oil. And didn’t really give it much thought.

The first thing I noticed—within a week—was better recovery after exercise. I wasn’t expecting that.

Then my test results came back.

I don’t eat a lot of processed foods. I check ingredients for inflammatory seed oils. I eat wild, line-caught salmon and walnuts daily. I’ve taken krill oil for over 10 years. So you can imagine my surprise when my results showed an omega ratio of 7.6:1.

And then something lovely happened.

A few months went by… and I realised I hadn’t had a single headache.  Not one.  Hallelujah.

That led me down a bit of a rabbit hole. I needed to understand:

• Why did this product work?

• And how could I have been so out of balance, despite doing all the right things?

What I found was quite shocking.

Most omega-3 supplements aren’t as effective as we’re led to believe. Many are blended with omega-6, or contain too high a proportion of it. During the refining process—needed to remove toxins—the oil is often oxidised. And at worst, it’s already rancid by the time it’s bottled.

Even more importantly: in nature, omega-3s are bound to polyphenols—powerful antioxidants that protect the oils from oxidation and support absorption. But the refining process strips those away.

Zinzino created Balance Oil to solve all of these issues.

It’s pure omega-3, combined with polyphenol-rich extra virgin olive oil. That’s what helps the body restore omega balance, support cellular health, and improve absorption while slowing oxidation.

I now know this oil—and this test—are so much more than marketing talk.

And I’m genuinely excited to work alongside Test-Based Nutrition to spread the word about how important omega balance really is.

Let’s Talk About Your Omega Balance

If you’re wondering whether omega-3 could be part of the solution for you, let’s have a conversation.

You don’t need to figure it out on your own. I’ll guide you through what testing involves, what your results mean, and whether a shift in your omega balance might help with what you’re experiencing right now.

There’s no pressure—just a chance to explore your next step with expert support.

👉 Book your free discovery call here