Omega-3, Vitamin D3 & K2: Benefits and How to Choose the Right Supplement

Dr. Mary Claire Haver, board-certified OB-GYN, Menopause Society Certified Practitioner, and author of The New Menopause and The New Perimenopause, recommends a nutrient-rich eating pattern as the foundation of good health. But when diet alone isn't enough, targeted supplementation can help fill the gaps.

She developed The ‘Pause Life Omega-3 + Vitamin D3 and K2 to bring together three nutrients that play complementary roles in supporting women's health during perimenopause and menopause.*

This guide explores why omega-3 fatty acids, vitamin D3, and vitamin K2 are often paired together, the role each nutrient plays in supporting overall wellness, and what to look for when choosing a high-quality omega-3 supplement.

Why Are Omega-3, Vitamin D3 and Vitamin K2 Often Paired Together?

Omega-3 fatty acids, vitamin D3, and vitamin K2 each play distinct roles in the body. They're often combined because vitamins D3 and K2 are fat-soluble nutrients, meaning they are best absorbed when consumed with dietary fat. Omega-3 fish oil is a dietary fat that helps support absorption. Vitamin D3 supports calcium absorption, while vitamin K2 works alongside it to support healthy calcium utilization and bone health.* Together, these nutrients help support:

• Heart health*

• Bone health*

• Brain health*

• Eye health*

• Immune health*

• Healthy inflammatory response*

Although they're often paired together, each nutrient has its own role. Let's take a closer look at what omega-3 fatty acids, vitamin D3, and vitamin K2 do, the foods that naturally contain them, and what to look for when choosing a high-quality supplement when diet alone doesn't meet your needs in perimenopause, menopause and beyond.

Omega-3 + Vitamin D3 & K2

Triglyceride-form omega-3 with D3 and K2 - three of the most common nutrient gaps for midlife women, in one daily serving.

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Omega-3 Fatty Acids: Benefits, Food Sources and Daily Needs

Omega-3s are essential fatty acids, not vitamins. Because your body can't make enough on its own, you need to get them from food or dietary supplements.

The two primary omega-3 fatty acids found in fish oil are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA helps support heart health and a healthy inflammatory response as part of an overall healthy lifestyle.* DHA is a major structural component of the brain and eyes and helps support brain health and vision.*

During perimenopause and menopause, many women begin paying closer attention to their heart, brain, eye, bone, and overall wellness. At the same time, research suggests that most adults don't consume enough EPA and DHA-rich seafood to meet recommended intake patterns. Since your body produces very little EPA and DHA on its own, regularly eating fatty fish or, when appropriate, using a high-quality omega-3 supplement can help fill nutritional gaps.*

Together, EPA and DHA help support:

• Heart health*

• Brain health*

• Eye health*

• A healthy inflammatory response as part of a healthy lifestyle*

What foods are rich in omega-3s?

Whenever possible, Dr. Haver recommends getting nutrients from whole food sources first. Fatty fish are among the richest natural sources of EPA and DHA omega-3 fatty acids. Several plant foods also provide ALA (alpha-linolenic acid), another type of omega-3 that the body can convert in small amounts to EPA and DHA. That conversion is limited, which is why EPA- and DHA-rich seafood remains the preferred dietary source.

The American Heart Association recommends eating at least two servings of fatty fish per week as part of a heart-healthy dietary pattern. If fatty fish aren't a regular part of your routine, an omega-3 supplement may help fill nutritional gaps.*

Foods high in omega-3 include:

• Wild-caught salmon

• Sardines

• Anchovies

• Mackerel

• Herring

• Trout

• Walnuts

• Chia seeds

• Ground flaxseed

How Much Omega-3 Should You Take Per Day? (Omega-3 Dose for Women)

There's no one-size-fits-all omega-3 dosage recommendation. Your needs depend on your diet, overall health, and personal circumstances. When evaluating an omega-3 supplement for women navigating perimenopause and menopause, clinicians often focus on the amount of EPA and DHA provided rather than the total amount of fish oil. If you're considering supplementation, talk with your clinician about the amount that's appropriate for your individual health needs.

Omega-3s are essential fatty acids, not vitamins. Because your body can't make enough on its own, you need to get them from food or dietary supplements.

The two primary omega-3 fatty acids found in fish oil are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA and DHA each have different functions in the body. EPA helps support heart health and a healthy inflammatory response as part of an overall healthy lifestyle.* DHA is a major structural component of the brain and eyes and helps support brain health and vision.*

Together, EPA and DHA help support:

• Heart health*

• Brain health*

• Eye health*

• A healthy inflammatory response as part of a healthy lifestyle*

Many women choose to include omega-3s as part of their nutrition plan during perimenopause and menopause because these essential fats support heart, brain, and eye health.*

How to Choose a High-Quality Omega-3 Supplement

Omega-3 supplements can vary quite a bit in quality, ingredients, and formulation. Knowing what to look for can help you choose one that fits your needs.

1. Check the EPA and DHA Content

Rather than focusing only on the total amount of fish oil, look for the actual amounts of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) listed on the Supplement Facts panel. These are the primary omega-3 fatty acids found in fish oil, and the numbers that matter most when comparing products. The 'Pause Life Omega-3 + Vitamin D3 and K2 provides 1,200 mg of EPA and 600 mg of DHA per serving in a 2:1 ratio, providing meaningful amounts of both omega-3s in one daily serving.*

2. Look for Third-party Testing for Quality, Purity and Responsible Sourcing

A high-quality omega-3 supplement starts with responsibly sourced fish and careful manufacturing. Choose a supplement that is transparent about where its fish oil comes from and is independently third-party tested for purity, potency, oxidation, and contaminants. The Pause Life Omega-3 + Vitamin D3 and K2 is made with sustainably sourced, wild-caught anchovy fish oil using Golden Omega™ technology. It's ORIVO species verified, Friend of the Sea certified, Dolphin Safe, and independently third-party tested for purity, potency, oxidation, and quality.*

3. Consider the Fish Oil Form

Fish oil is available in different forms. The 'Pause Life Omega-3 + Vitamin D3 and K2 provides omega-3s in the re-esterified triglyceride (rTG) form, which closely resembles the natural form of fish oil. It also combines omega-3s with vitamin D3 and vitamin K2 (MK-7) in one convenient daily supplement.*

4. Choose a Formula That Simplifies Your Routine

If you are already taking separate vitamin D3 or vitamin K2 supplements, a combination formula can streamline your daily supplement routine. Because vitamins D3 and K2 are fat-soluble, pairing them with dietary fat provides a convenient way to take these nutrients together as part of a daily wellness routine.*

The ‘Pause Life Omega-3 + Vitamin D3 and K2 combines EPA- and DHA-rich omega-3 fish oil with vitamin D3 and vitamin K2 (MK-7) in one product.

Vitamin D3: Why It Matters During Midlife

Vitamin D supports many important functions throughout the body, including calcium absorption, bone health, muscle function, and normal immune function.* Often called the "sunshine vitamin," vitamin D actually functions more like a hormone. It is produced when your skin is exposed to sunlight.

Is Vitamin D the Same as Vitamin D3?

Not exactly. "Vitamin D" is a general term that includes two primary forms commonly found in supplements: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is the same form your body naturally produces in response to sunlight and is the form most commonly used in dietary supplements.

Why Are So Many Women Low in Vitamin D?

Vitamin D deficiency and insufficiency are common, particularly during midlife. Limited sun exposure, aging skin, diet, geographic location, and certain medical conditions can all affect vitamin D levels.

Because low vitamin D levels often don't cause obvious symptoms, many women don't realize they're running low. If you're concerned about your vitamin D status, ask your clinician whether a simple blood test is appropriate. Knowing your baseline level can help guide decisions about diet and supplementation.

For a complete guide on recognizing subtle warning signs and understanding which lab panels to request, explore our in-depth guide on Vitamin D and Menopause Symptoms, Deficiency, Testing and How to Get Enough."

How Much Vitamin D Should You Take?

Your vitamin D needs depend on many factors, including your age, diet, sun exposure, health history, medications, and current vitamin D status. For that reason, there isn't a one-size-fits-all recommendation.

Because vitamin D is fat-soluble, many clinicians recommend taking it with a meal that contains dietary fat. The ‘Pause Life formula combines vitamin D3 with omega-3 fish oil, making it easy to take these nutrients together as part of your daily routine.*

Vitamin K2: Why it’s Often Paired with Vitamin D3

Compared with omega-3s and vitamin D, vitamin K2 is a nutrient many women haven't heard much about. But it plays an important role in supporting healthy calcium utilization and bone health, which is why it's frequently paired with vitamin D3 in dietary supplements.*

What Is Vitamin K2?

Vitamin K is a family of nutrients that includes two primary forms: vitamin K1 and vitamin K2.

Vitamin K1 is found primarily in leafy green vegetables and is best known for supporting normal blood clotting. Vitamin K2 is found in certain fermented foods and animal products and supports bone health by activating proteins involved in healthy calcium utilization.*

The ‘Pause Life Omega-3 + Vitamin D3 and K2 uses vitamin K2 as MK-7, a well-studied form of vitamin K2 commonly used in dietary supplements.

Why Take Vitamin D3 with Vitamin K2?

Vitamin D3 and vitamin K2 play complementary roles in maintaining bone health.*

Vitamin D3 supports your body's ability to absorb calcium from the foods you eat.* Vitamin K2 supports healthy calcium utilization by activating proteins involved in normal bone metabolism.* For this reason, many choose a supplement that combines both nutrients in a single daily serving rather than taking them separately.

Food Sources of Vitamin K2

Like omega-3 fatty acids, vitamin K2 can be obtained through food, although many people consume relatively small amounts. Foods that naturally contain vitamin K2 include:

• Natto (fermented soybeans)

• Certain aged cheeses

• Egg yolks

• Liver

• Some fermented dairy products

If your diet doesn't regularly include these foods, talk with your clinician about whether supplementation may be appropriate for your individual needs.

Important: If you take blood-thinning medications such as warfarin, talk with your clinician before taking a vitamin K supplement, as vitamin K can interact with certain medications.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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