Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder common in women of reproductive age. The hormonal imbalance creates excess testosterone, which leads to a host of symptoms including inflammation, irregular periods, acne, and difficulty losing weight.
Although the exact cause of PCOS is unknown, there are plenty of issues that can worsen PCOS symptoms; namely nutrition and lifestyle-related factors.
If you have Polycystic Ovary Syndrome, adjusting your diet and lifestyle may feel a little like walking a tightrope.
Have no fear, Cyster. That’s why I’m here!
Note: Polycystic ovarian syndrome (PCOS) recently had a name change! It’s now called periendocrine metabolic ovarian syndrome. I love this name change because it much more accurately represents the condition, so you’ll see me use both terms as we all transition to using PMOS exclusively.
Benefits Of Omega 3 For PCOS (or PMOS)
This week, I’m here to share the many benefits of omega-3 fatty acids. The beneficial effects of omega-3s are powerful; they’re associated with lowering androgen/testosterone levels (goodbye facial hair & acne!), lowering triglyceride levels, (a type of blood fat – too much of which can increase the risk of heart disease), reducing blood pressure, reducing inflammation (which ALL of us have), and improving your mood (yay!)
Let’s explore the reason why omega-3s are such a game-changer for women with polycystic ovaries, shall we?
Please note that this blog post is not a substitute for official medical advice. If you are concerned about your symptoms, suspect you have an underlying health condition or wish to make dietary/lifestyle changes, please consult your doctor first.
Firstly…what are omega-3s?
Omega-3s are important long-chain, polyunsaturated fatty acids that you get solely from your diet (or supplements). They’re essential nutrients that help build and maintain a healthy body. The three main types of omega-3s are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA are the forms most commonly found in fatty fish and fish oil supplements. Omega-3s are a key part of the components of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They also help produce hormones that regulate blood clotting, heart health, and inflammation.
Let me explain why PCOS women can’t efficiently absorb omega-3s.
Omega-3s are critical for hormone health and must be absorbed from natural sources. Unfortunately, PCOS women cannot efficiently absorb them from seeds & nuts due to the impairment of an enzyme called D6D that converts them into a usable form. Fortunately, you can skip this conversion step by taking a fish oil supplement.
Conditions such as vitamin and mineral deficiencies and hormonal abnormalities including stress hormones, insulin resistance, and hypothyroidism can inhibit the D6D enzyme and reduce its ability to convert ALA (found in seeds & nuts) to EPA/DHA (the useable form of omega-3).
PCOS women have one or more of these conditions so our bodies are very inefficient at conversion.
Therefore, we have low levels of EPA and DHA…a major issue because chronic inflammation can run rampant in PCOS women if we don’t know how to manage it through diet, lifestyle, and supplementation. By taking fish oil, you can avoid this problem because it already contains EPA and DHA. So there’s no need for that D6D enzyme.
Here’s a list of foods that contain omega-3s. But, since we mainly absorb our omega-3s from fish (and many of us are likely not eating fish every day), consider taking an omega-3 fish oil supplement to help you reap all the anti-inflammatory benefits.
What Foods Are Rich in Omega-3?
- Fatty Fish
- Salmon
- Mackerel
- Sardines
- Herring
- Trout
- Other Seafoods
- Oysters
- Anchovies
- Seeds
- Chia seeds
- Flaxseeds
- Hemp seeds
- Nuts
- Walnuts
- Oils
- Flaxseed oil
- Sunflower Oil
- Canola Oil
- Cod liver oil
- Vegetables
- Brussels sprouts
- Spinach
- Kale
- Others
- Edamame
- Seaweed
- Fish oil supplements
You can find plenty of PCOS-friendly recipes rich in omega-3 fatty acids like Salmon Niçoise Salad, Blackberry Coconut Chia Pudding, Brussel Sprouts and Chicken Sheet Pan, No Cook Tofu Bowl, Thai Salmon with Peanut Sauce, Brownie Batter Overnight Oats, and more on The Cysterhood app! And, we have you covered on omega-3 supplements too!
Best Omega-3 Supplement for PCOS (or PMOS)
Our very own Omega-3 fish oil supplement has been specially formulated for PCOS Cysters. This purified fish oil supplement is rich in EPA and DHA (the most important, usable type of omega-3s) and highly concentrated for maximum nutritional benefits.
Sourced from 100% sustainable, wild-caught Alaskan Pollock from the Gulf of Alaska and the Bering Sea, it’s met the Marine Stewardship Council (MSC) standard for sustainability.
The supplement has also been independently tested and certified by both NSF International and the International Fish Oil Standards (IFOS) for content accuracy, purity, and freedom from contaminants such as mercury and PCBs. AlaskOmega® is a refined omega-3 fish oil concentrate and a registered trademark of Organic Technologies.
Find out more and order it here.
Does Omega-3 Help You Lose Weight?
Yes, omega-3 can help you lose weight! One of the main ways omega-3 supplementation can do this is by improving insulin sensitivity. If you’re not familiar with “insulin resistance,” let me tell you, it’s likely the #1 reason it’s difficult for you to lose weight with PCOS! Essentially, insulin resistance is when your body doesn’t process glucose correctly, and instead of sugar turning to energy, it’s absorbed into your bloodstream (high blood sugar) and stored in the body as fat.
Since cells aren’t receiving the energy they need to keep you going, the cells signal to your brain that you need MORE food and sugar to keep going. Hello, cravings! However, your body doesn’t really ever “catch up” or feel sustained, meaning you still feel hunger, you feel fatigued, and your blood sugar levels continue to rise as the pounds pack on. Beyond that, the demand for insulin and high blood sugar levels can cause inflammation and other hormonal imbalances that can further hinder weight loss and trigger other PCOS symptoms.
Basically, insulin resistance is the enemy here! However, there are ways you can naturally improve your insulin sensitivity and omega-3 fatty acids can do that! It does this by enhancing the fluidity of cell membranes, adjusting the activity of the genes within the cell, and reducing fat accumulation to improve insulin receptor function and signalling. It can also support better fat distribution by reducing the amount of fat that accumulates around the abdomen and enhancing muscle mass.
All around, adding omega-3-rich foods into your diet and starting an omega-3 fatty acids supplement should be a key part in reversing metabolic syndrome and chronic weight gain. It should definitely be part of your health journey!
Can Omega 3 Help Sleep?
Yes! Research shows that omega-3 fatty acids can help support healthy sleep. Since omega-3s are essential to brain function and help regulate the production of melatonin. They’re also naturally anti-inflammatory, and less inflammation means less stress on the body and better quality sleep overall.
That said, omega-3s on their own probably won’t resolve serious sleep disturbances. However, omega-3 supplementation combined with other lifestyle changes like maintaining a consistent sleep schedule, managing stress, getting regular physical activity, and creating a sleep-friendly environment can help you get much deeper, more restorative sleep.
Is Omega 3 Good For Liver and Kidney?
Yes, omega-3 fatty acids may help support both liver and kidney health. One of the biggest reasons is that omega-3s help promote a healthy inflammatory response throughout the body. This can reduce stress on many of your organs over time.
Omega-3s may also help support healthy liver function and healthy liver fat levels, while supporting circulation and cardiovascular health. And both of these are really important for kidney function. While omega-3s aren’t a magic solution, getting enough through foods or supplements can be a simple way to support your overall health, including your liver and kidneys.
10 Benefits of Omega-3s for PCOS (or PMOS)
1. Improve insulin resistance
Omega-3s are known to improve the insulin resistance associated with PCOS. Blood sugar imbalances can lead to insulin resistance, which is when the body can’t easily use glucose from your blood for energy. Increased insulin levels cause the ovaries to produce more testosterone, leading to high androgen levels – a hallmark of PCOS. Studies have shown that omega-3s may improve insulin sensitivity in people with metabolic disorders like PCOS.
2. Lower inflammation
PCOS is strongly linked to chronic, low-grade inflammation. Omega-3s have anti-inflammatory properties, which are key to managing PCOS. You might be suffering from inflammation if you’re experiencing digestive issues, headaches, joint pain, weight gain, inexplicable fatigue, or food sensitivities (e.g. gluten intolerance). Another hallmark of inflammation is high inflammatory markers, like high-sensitivity C-reactive protein (hs-CRP). This protein is produced by the body when blood vessel walls are inflamed.
Studies show that omega-3s can decrease hs-CRP levels and dampen inflammatory reactions, as the fatty acids can inhibit an enzyme called cyclooxygenase (COX), which produces the hormones that spark inflammation.
3. Combat hair loss
The female body produces male hormones called androgens; these include testosterone and dihydrotestosterone (DHT). High levels of androgens, particularly DHT, can shrink hair follicles, leading to thinning hair, hair loss, and limp, brittle hair. Hair thinning due to the effects of increased androgen production is known as androgenic alopecia. Omega-3s are known as follicle-stimulating hormones (FSH) and can help combat hair loss, as they provide essential proteins and nutrients to hair follicles and skin. The fatty acids may aid hair growth and thickness. Which is a game-changer if your hair is thinning as a result of PCOS.
4. Improve mood
Anxiety and low moods are common in PCOS patients. Mood issues are typically the result of hormone imbalances or the stress that comes with enduring difficult PCOS symptoms. Omega-3 supplementation may combat stress and low moods by traveling through the brain membrane and interacting with mood-related molecules in the brain. Foods that are rich in omega-3s could be vital in boosting mood and aiding emotional regulation.
5. Regulate the menstrual cycle
Most women with PCOS experience irregular periods, due to high levels of the luteinizing hormone (LH), androgens, and insulin. Omega-3s may balance testosterone levels in PCOS Cysters, which could help to regulate the length of menstrual cycles as well as ease the severity of menstrual cramps. Once again, the anti-inflammatory properties of omega-3 fatty acids have been shown to ease pain in some contexts, which explains why some PCOS Cysters take fish oil supplements to help relieve cramps.
6. Improve fertility
Dietary supplementation with omega-3s may improve female fertility. Omega-3s can reportedly:
- Increase the blood flow to the uterus
- Help to regulate the menstrual cycle
- Help to curb inflammation
- Aid brain and retina development during pregnancy
Omega-3 Supplements And Pregnancy
Omega-3 fatty acids have been shown to be super beneficial for pregnant women and their babies, which is why it’s often recommended that pregnant women eat 2-3 servings of safe fatty fish a week and consider an omega-3 supplement! Why? It’s an essential part of a baby’s brain and organ development!
But, it’s not just good for the baby. It’s good for moms too, helping improve pregnancy outcomes. Omega-3 fatty acids can do this by helping reduce the risk of preterm birth, promoting healthy birth weights, lowering inflammation, improving immune health, and bettering heart health to lower the risk of preeclampsia and other complications. Plus, women who take omega-3 fatty acids are less likely to experience postpartum depression.
Of course, when mom is healthy, baby is healthy too! Omega-3 fatty acids can be a game changer for pregnant women! So, in addition, to a high-quality, PCOS-friendly prenatal like the Purely Prenatal, you should talk to your doctor about also taking an omega-3 supplement.
7. Lower triglycerides and improve heart health
There’s strong evidence to suggest that omega-3s can help reduce high triglyceride levels in those with PCOS. Triglycerides are a type of fat found in our blood; they’re a key source of energy and essential for good health. But if our triglyceride levels are too high, we’re at heightened risk of developing serious conditions, such as heart disease. Omega-3s to the rescue!
They can boost heart health in other ways too! Omega-3 fatty acids have been found to lower blood pressure and prevent blood clots. Since cardiovascular disease is a common long-term complication of polycystic ovarian syndrome (PCOS) doctors often recommend omega-3 fatty acid supplementation to patients with PCOS.
8. Betters skin health
A lesser known symptom of PCOS is poor skin health. Many Cysters struggle with various skin problems that stem from a few different issues! First of all, hormonal acne is common with PCOS, because of high levels of testosterone in the body. The high androgen levels can also lead to “acanthosis nigricans” AKA skin darkening and skin tags.
On top of that, chronic inflammation can lead to redness, irritation, swelling, and inflammatory acne. If all that wasn’t enough, high stress (cortisol) levels can increase the production of sebum (oil) on your skin and lead to acne and worsened inflammation. Basically, no matter how you look at it, your skin needs help! But omega-3 can help improve all the root issues of these skin problems and even help protect against sun damage, which can cause further issues. So, on top of other lifestyle changes and skincare routines, omega-3 can be a huge boost.
9. Help with weight loss
As mentioned above, omega-3 fatty acids are an important part of weight loss. To recap: omega-3 supplementation has been shown to help reduce cravings, boost your metabolic rate, reduce inflammation, increase insulin sensitivity, improve fat distribution, boost muscle mass, and ease the symptoms of metabolic syndrome.
What I didn’t mention earlier is that omega-3 fatty acids can actually enhance your exercise performance too to help your workout be more effective at burning fat and building muscle. That’s another big benefit for weight loss!
10. Boost your immune system
A lot of people have actually asked the question: Is PCOS an autoimmune disease? There are compelling arguments that show that’s a distinct possibility. You can do your own research and make your own judgments, but what’s undeniable is that PCOS definitely weakens your immune system. This leads to frequent infections, slow healing, fatigue, recurrent illness, digestive problems, and skin issues.
However, you guessed it, omega-3 fatty acids can help boost your immune system! So, if you feel like you’re always having tummy troubles or always getting sick, consider taking omega-3 fatty acids to improve the root issues of this difficult PCOS symptom!
Omega-3s are jam-packed with health benefits and there’s plenty of evidence to suggest that they’re a game-changer for PCOS Cysters looking to live a symptom-free lifestyle. Of course, ensure that you discuss any new supplements with your doctor before trying, but few will deny the benefits of getting started on a high-quality omega-3 supplement! Try my high-quality, NSF-certified, PCOS-friendly omega-3 supplement on Ovafit. It’s included in my Metabolism Plus bundle!
Find out more about our range of specially formulated PCOS supplements here.
For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster and Mister, and our handy blog posts on PCOS and Chill.
