What Olive Oil and Omega-3 Have to Do With PMDD and Chronic Inflammation
- johannaschneiderhe
- Feb 26
- 4 min read
Written by Johanna Schneider – Holistic Health Coach
Many women living with PMDD (Premenstrual Dysphoric Disorder) struggle not only with intense mood swings, exhaustion, or physical discomfort – often, a hidden factor is also at play: chronic, silent inflammation in the body. Nutrition can be a powerful tool in addressing this, especially through omega-3 fatty acids and high-quality olive oil.
In this article, I will explain what lies behind these connections, what current research – particularly from Dr. Ulrich Strunz – highlights, and how I personally integrate omega-3 and olive oil into my daily life
1. What Are Silent Inflammations – and Why Are They Relevant for PMDD?
We usually think of inflammation as an acute reaction: redness, pain, swelling – for example after an injury or infection. But there is also a slower, more subtle form: silent (subclinical) inflammation. In this case, there may be no obvious symptoms like fever or pain, yet on a cellular level an inflammatory process is taking place that can put strain on the immune system, the nervous system, and hormonal balance in the long term.
For people with PMDD, this underlying inflammatory mode can create an additional burden. Hormonal fluctuations, increased stress sensitivity, and physical symptoms can all be intensified by chronic inflammation. This means that even when someone is “functioning” from the outside, their body may be in a constant state of internal stress and inflammation.
2. The Role of Omega-3 in Inflammation
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are considered especially important in the fight against inflammation.
Here’s what they do:
Anti-inflammatory effects: Omega-3 fatty acids can help regulate inflammatory processes in the body because they are precursors to molecules that dampen inflammation.
Balancing the fatty acid ratio: A common issue in Western diets is a high ratio of omega-6 to omega-3 fatty acids. Achieving a better balance can significantly reduce inflammatory processes.
Neurotrophic effects: Omega-3 supports cellular health, especially in the nervous system, which can positively influence concentration, mood, and stress regulation.
Cell membrane flexibility: Omega-3 makes cell membranes more flexible and functional – which is important for signaling molecule exchange and overall cellular health.
What Dr. Ulrich Strunz Says About Omega-3
Dr. Strunz emphasizes in several of his writings the central importance of omega-3 fatty acids for the prevention and management of chronic diseases. In his article “Omega 3 – Good Friend II”, he lists numerous conditions that are closely linked to an omega-3 deficiency or an imbalanced omega-6 to omega-3 ratio, including:
Chronic inflammatory diseases such as rheumatoid arthritis or asthma
Psychosomatic or mental health conditions such as depression, anxiety, or sleep disorders
Neurological disorders such as migraines or dementia
Cardiovascular diseases such as high blood pressure or heart attack
He also points out that many people in Western countries have a too low Omega-3 index – the proportion of omega-3 in the blood lipids. On his website, he explains that an optimal Omega-3 index should be around 8–11%, whereas many people only reach 4–6%.
3. Olive Oil as a Natural Anti-Inflammatory
Olive oil also makes an important contribution to regulating inflammation:
It contains monounsaturated fatty acids (e.g., oleic acid), which studies have linked to anti-inflammatory effects.
Additionally, polyphenols in extra virgin olive oil are highly relevant – these plant compounds act as antioxidants and can help prevent cellular damage that would otherwise promote inflammation.
Research has shown that regular consumption of olive oil can reduce inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6), both key indicators of inflammation.
4. My Personal Approach with Omega-3 & Olive Oil
Because I live with PMDD myself, it was important for me to integrate these scientific insights into my daily life:
Omega-3: I take a high-quality omega-3 supplement daily. This helps me reduce inflammatory processes, support my nervous system, and maintain a healthy fatty acid balance.
Olive oil: I use extra virgin, cold-pressed olive oil for cold dishes, salads, or dips – this way, I fully benefit from the polyphenols and health-promoting fats. For light sautéing or frying, I use olive oil with a slightly higher smoke point (“cooking olive oil”), so I don’t have to give up anti-inflammatory fats while cooking.
This combination of omega-3 and olive oil provides a powerful foundation for me: it helps stabilize my energy levels, alleviate my PMDD symptoms, and calm my nervous system.
5. Why This Is Important – Especially for PMDD
PMDD and inflammation: PMDD can already place stress and strain on the immune system due to hormonal fluctuations. Chronic inflammation adds to this burden and can further exacerbate PMDD symptoms such as irritability, fatigue, or mood swings.
Long-term health: By reducing silent inflammation, we not only protect our immediate quality of life but also our long-term health. Many chronic diseases share inflammation as a common root cause.
Holistic support: Nutrition is not the only solution – but it is a very powerful component. When combined with other tools (e.g., stress management, exercise, and sleep), it can make a real difference.
6. Sources & Scientific Background
The scientific aspects of inflammation, omega-3, and health in this article are largely based on the works and publications of Dr. Ulrich Strunz, particularly his books “Heilung erfahren. Verborgene Krankheiten erkennen und besiegen” and “Fit with Fat: The Omega-3 Revolution”.
His article “Omega 3 – Good Friend II” clearly describes which diseases are particularly influenced by omega-3 levels.
On his practice website, Dr. Strunz also refers to an ideal omega-3 index and highlights the health effects of omega-3 on the heart, immune system, brain, and overall mortality.
Conclusion
For me, it is clear: omega-3 fatty acids and high-quality olive oil are more than just “healthy fats” – they are key elements for regulating silent inflammation in the body, stabilizing the nervous system, and holistically alleviating my PMDD symptoms. These insights are not only based on my personal experience but are also supported by scientifically grounded sources, such as the books and articles by Dr. Strunz.
If you are also struggling with PMDD or chronic fatigue and are interested in how nutrition can help reduce inflammation and support your well-being, I would be happy to guide you. Let’s explore together which path is right for you.
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