Have you ever felt like something was off with your body, only to be told by doctors that everything looks “normal”? If so, you’re not alone. For many women with endometriosis, this frustrating experience is all too common. The pain, the bloating, the fatigue—it’s not in your head, and it’s not “just bad periods.”
Endometriosis is a complex and often misunderstood condition, leaving many women searching for answers for years before they receive a proper diagnosis. The good news? There are ways to manage inflammation and take back control of your health.
In this article, we’ll dive into what endometriosis is, how it’s connected to inflammation, and why omega-3 for endometriosis may be one of the best tools for supporting your body. Plus, I’ll share a bit of my own journey—because if you’ve been struggling, I want you to know you’re not alone.
What is endometriosis?
Imagine tissue that's supposed to stay in your uterus deciding to take a road trip to places like your ovaries, fallopian tubes, or even intestines. It’s like an uninvited guest who refuses to leave, causing all sorts of chaos in your body.
Endometriosis is classified as an inflammatory condition and is often linked to an increased likelihood of autoimmune diseases like Celiac disease, Crohn’s, ulcerative colitis, and Sjogren’s syndrome. The chronic inflammation associated with endometriosis leads to the formation of painful lesions, which can contribute to a whole host of frustrating symptoms.
Related: The impact of inflammation on fertility and pregnancy outcomes
Why we need to talk about endometriosis
Many women with endometriosis suffer in silence. The condition is notoriously difficult to diagnose, often leading doctors to dismiss symptoms and tell patients, “There’s nothing wrong with you.”
Symptoms vary widely and may include:
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Severe menstrual cramps
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Pain during intercourse
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Heavy periods or spotting between cycles
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Infertility
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Chronic pelvic pain
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Bloating and digestive issues
Research suggests that 1 in 10 women have endometriosis, and nearly half of women experiencing infertility have the condition. Yet, in the U.S., it takes an average of 10 years for a woman to receive a proper diagnosis.
My personal journey with endometriosis
I know firsthand how frustrating and isolating this journey can be. From a young age, I experienced excruciating periods—so painful that I would faint. By my early 20s, chronic pelvic pain became part of my daily life, radiating into my hips and lower back. I felt like an arthritic 80-year-old in my 20s.
Pelvic exams were painful, intercourse became uncomfortable, and gastrointestinal symptoms worsened. Eventually, I was diagnosed with Small Intestinal Bacterial Overgrowth (SIBO), a condition that was exacerbated by my endometriosis. The inflammation and scar tissue made treatment even more challenging.
Looking back, I can also see how my nervous system dysfunction played a role. Childhood trauma left me in a constant state of fight-or-flight, which only fueled my body’s inflammatory response.
It took years of advocating for myself, learning from different health professionals (some helpful, some not), and piecing together my own healing journey.
Related: Diagnosing endometriosis | Risks to fertility and pregnancy
The link between omega-3 and inflammation
The million-dollar question: How do we reduce inflammation in the body?
Over the last 50 years, our food system has radically changed. Instead of being nutrient-dense, food is now mass-produced for profit, prioritizing speed and convenience over quality. On top of that, our toxin exposure has skyrocketed—chemicals are lurking in cleaning products, makeup, soaps, and even in the food we eat.
Another key contributor? Stress. We rush through life, juggling work, family, and social pressures, often at the expense of our health. While our grandparents faced their own stressors, they also ate real, whole foods, had fewer environmental toxins, and spent uninterrupted time with loved ones.
So how do we reclaim our health? We have to be our own advocates.
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Choose low-toxicity products
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Opt for organic food when possible
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Set boundaries around screen time to reduce stress
Omega-3 for endometriosis: A natural anti-inflammatory solution
If you’re struggling with endometriosis, reducing inflammation should be a top priority. A great place to start? Your diet.
Anti-Inflammatory diet tips:
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Prioritize whole foods: lots of fruits and vegetables, extra virgin olive oil, grass-fed beef, wild-caught seafood, and pasture-raised eggs
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Limit inflammatory foods: vegetable oils (corn, soybean), excess sugar, and alcohol
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Supplement with omega-3 fatty acids: Studies suggest that an optimal omega-3:omega-6 ratio can reduce inflammation and improve endometriosis symptoms. Best food sources? Fatty fish (salmon, sardines, mackerel) and pasture-raised eggs.
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Boost your vitamin D levels: Research indicates that vitamin D deficiency is associated with more severe endometriosis symptoms.
Related: Anti-inflammatory loaded avocado toast recipe
Stress management and additional support
Reducing stress is another key factor in managing endometriosis. Chronic stress keeps the body in a constant state of inflammation, which can worsen pain and other symptoms. While eliminating stress completely isn’t realistic, finding daily moments of calm can make a difference.
Here are a few effective strategies:
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Deep breathing, meditation, or yoga – These practices help regulate the nervous system and promote relaxation. Even 5-10 minutes a day can lower stress hormones and reduce inflammation.
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Acupuncture – Some studies suggest acupuncture may help relieve endometriosis pain by increasing blood flow, reducing inflammation, and supporting hormonal balance.
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Prioritizing sleep – Poor sleep can exacerbate inflammation and disrupt hormone regulation. Aim for 7-9 hours of quality sleep each night by creating a calming bedtime routine and minimizing screen time before bed.
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Gentle movement – While intense exercise can sometimes trigger flare-ups, low-impact activities like walking, pilates, or stretching can help with circulation and reduce pain.
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Addressing gut health – If bloating and digestive discomfort are issues, a temporary low FODMAP diet may help. This approach limits certain fermentable carbs that can contribute to gut inflammation.
Stress management isn’t just about relaxation—it’s about creating a lifestyle that supports your unique needs and helps your body function optimally.
Where chronic inflammation can lead
Autoimmune diseases are on the rise, affecting an estimated 24 million people in the U.S. Conditions like endometriosis, Hashimoto’s, and rheumatoid arthritis all share a common theme: chronic inflammation.
According to the NIH (National Institutes of Health), autoimmune disease rates are at some of the highest levels ever documented. While genetics play a role, diet, environmental toxins, and stress are major contributing factors.
Be your own advocate
If you’re dealing with unexplained pain or symptoms, don’t stop searching for answers.
For years, I was dismissed by doctors and had to take control of my own healing journey. That experience led me to become an Integrative Nutritionist—so I could help others find the support that I never had. If my story helps even one person recognize the signs of endometriosis and seek help sooner, then it’s all worth it.
So let’s keep the conversation going. Let’s raise awareness, support each other, and fight for better healthcare for women. And most importantly—never let anyone tell you “there’s nothing wrong with you” when you know your body best.
A note from WeNatal on the impact of omega-3 for inflammation
At WeNatal, we know that inflammation plays a huge role in conditions like endometriosis and fertility. We created WeNatal Omega DHA+, a high-quality omega-3 supplement designed to help lower systemic inflammation and support overall wellness. With a carefully sourced blend of DHA and EPA, WeNatal Omega DHA+ helps balance the body's inflammatory response, making it a great addition to your anti-inflammatory lifestyle.
If you’re looking for ways to reduce inflammation and support your body through endometriosis, incorporating a high-quality omega-3 supplement alongside an anti-inflammatory diet could make a big difference. Remember, healing takes time, but small steps add up to big changes.
You’re not alone in this journey. Keep advocating for yourself, seeking out the right support, and making choices that nourish your body. You deserve to feel your best.
Related: How to choose a prenatal vitamin
References
Alimi Y, Iwanaga J, Loukas M, Tubbs RS. The Clinical Anatomy of Endometriosis: A Review. Cureus. 2018;10(9):e3361. Published 2018 Sep 25. doi:10.7759/cureus.3361
Elevationweb. Endometriosis " global autoimmune institute. Global Autoimmune Institute ". March 3, 2025.
Habib N, Buzzaccarini G, Centini G, et al. Impact of lifestyle and diet on endometriosis: a fresh look to a busy corner. Prz Menopauzalny. 2022;21(2):124-132. doi:10.5114/pm.2022.116437
Piecuch M, Garbicz J, Waliczek M, Malinowska-Borowska J, Rozentryt P. I Am the 1 in 10-What Should I Eat? A Research Review of Nutrition in Endometriosis. Nutrients. 2022;14(24):5283. Published 2022 Dec 11. doi:10.3390/nu14245283
van Haaps AP, Wijbers JV, Schreurs AMF, et al. The effect of dietary interventions on pain and quality of life in women diagnosed with endometriosis: a prospective study with control group. Hum Reprod. 2023;38(12):2433-2446. doi:10.1093/humrep/dead214
Yalçın Bahat P, Ayhan I, Üreyen Özdemir E, İnceboz Ü, Oral E. Dietary supplements for treatment of endometriosis: A review. Acta Biomed. 2022;93(1):e2022159. Published 2022 Mar 14. doi:10.23750/abm.v93i1.11237
