Omega-3s are the most evidence-backed supplement for the menopausal transition. Based on the landmark 2025 SAGE review, this guide breaks down how EPA and DHA support mood, brain fog, and heart health during perimenopause. We move past the marketing fluff to grade the evidence honestly—from the "Strong" data on triglyceride reduction and depression to the "Mixed" results for hot flashes. Discover the practical dosage protocol and why estrogen loss makes Omega-3s essential.