8 Benefits Omega-3s for PCOS
Omega-3s can help reduce symptoms of polycystic ovarian syndrome (PCOS). Omega-3s are a type of essential fatty acid we must get from food. The best food sources are fish like salmon, sardines, or tuna. You can also take a fish oil supplement for omega-3s. Plant sources of omega-3s include walnuts, chia seeds, and flax seeds, however the form found in these plant sources is not absorbed as well in the body as the fish sources. For this reason for those eating a plant-based diet it is recommended to take an algae-based omega-3 supplement to meet your needs of omega-3s. There are several ways omega-3s can be helpful for those with PCOS.
Here are 8 benefits omega-3s for PCOS:
1. Improve Insulin Resistance
Omega-3s can help improve insulin resistance often seen with PCOS. Blood sugar imbalances over time can lead to insulin resistance, or the inability to properly transport sugar from the blood into the cell to use for energy. Increased insulin levels can signal to the ovaries to produce more testosterone, leading to elevated androgen levels, one of the hallmarks of PCOS. Studies show the beneficial impact omega-3s have on improving insulin sensitivity in those with metabolic disorders like PCOS (1).
2. Reduce High Triglycerides
Omega-3 can help reduce high triglyceride levels in those with PCOS. A meta-analysis on the effectiveness and safety of omega-3 fatty acid for those with PCOS included nine trials and 591 total patients. The study found that omega-3s can help to lower triglycerides and total cholesterol, making omega-3s a recommendation for those with PCOS (2). Another study confirm the usage of omega-3s to help lower triglycerides levels (3).
3. Lower Inflammation
Omega-3 can help lower inflammation with PCOS. Signs in your body of inflammation include digestive issues like IBS, unexplained fatigue, headaches, joint pain, skin conditions like eczema or psoriasis, or even food sensitivities. You can test a marker called high sensitivity C-reactive protein (hsCRP) to check for the level of inflammation in your body if you suspect you may have an inflammatory type of PCOS. Studies show that omega-3s can help to reduce inflammation in the body by lowering CRP levels (4, 5).
4. Improve Mood and Anxiety
Omega-3 can help improve mood and anxiety with PCOS. Anxiety is common for those with PCOS, whether it’s a result of hormonal imbalances or stress due to symptoms such as acne or hair loss (6). A randomized study looking at the effect of omega-3s on anxiety suggest that omega-3 supplementation can reduce anxiety among healthy adults (7). Another study found an higher intake of omega-3s were inversely associated with anxiety disorders (8).
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5. Reduce Testosterone Levels
Omega-3s can help to reduce testosterone levels in those with PCOS. A study conducted on 78 women with PCOS and irregular periods received either 3 grams of omega-3 per day or a placebo. The study found that testosterone concentration was significantly lower in the group that received the omega-3 supplementation (9).
6. Regulate the Menstrual Cycle
Omega-3s can help to regulate the menstrual cycle in those with PCOS and irregular periods. In the study just mentioned, the 78 participants all had PCOS and irregular periods. After the trial of either 3 grams of omega-3 per day or a placebo, the study found that the percentage of regular menstruation improved (9). This means that omega-3s were shown to help with regulating the menstrual cycle in those with PCOS and irregular periods.
7. Improve Hair Loss
Omega-3s can help to improve hair loss that can be seen as a symptoms with PCOS. Due to an increased level of androgens, like testosterone, some people with PCOS may experience male-pattern baldness or hair loss as a result. While it is important to address the underlying root cause of elevated testosterone levels and balance blood sugar, studies have also found a beneficial effect of omega-3s for hair loss. A study on 6-month supplementation of both omega-3 and omega-6 plus antioxidants found improvement in hair density (10).
8. Reduce Acne
Omega-3s can help to reduce acne in those with PCOS (11). Acne is a common symptom for those with PCOS. A study on 13 individuals with inflammatory acne gave each participant 3 grams of fish oil for 12 weeks. The results showed there is some evidence that omega-3s can help to improve overall acne severity, especially for those with moderate to severe acne (12).
Take away message:
Omega-3s can help to reduce symptoms of PCOS. If you’re looking to understand the root causes of your PCOS, check out my hormone testing packages HERE.
