PCOS is caused by high insulin levels in body. High insulin levels results in high testosterone which results in facial hair, hair around breast and belly.
Fish oil is rich source of omega 3 helps in reducing insulin resistance. Thus beneficial in manage PCOS.
This article will tell you benefits of omega3 for PCOS.
Omega 3 fatty acids
Omega 3 is polyunsaturated fatty acid that is rich in eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA). Omega 3 fatty acids are essential fats that your body cannot produce so you must take them from your diet.
However, EPA and DHA are produced from ALA which are precursor of omega 3. This process is slow and takes time so must fulfill your omega 3 requirement form diet.
Most of our diet is rich in omega 6 fatty acid instead of omega 3. Omega 6 causes inflammation that results in cardiovascular diseases, obesity, and insulin resistance.
The ideal omega-6 to omega-3 ratio is estimated to be around 4:1 or lower, but modern diets often contain ratios as high as 20:1, increasing inflammation and associated health risks.
Reducing processed food consumption and increasing omega-3 intake from sources like fish, flaxseeds, and walnuts can help restore a healthier balance and mitigate the adverse effects of excessive omega-6.
Omega 3 for PCOS
Recent research highlights the significant benefits of omega-3 fatty acids in managing Polycystic Ovary Syndrome (PCOS). Omega-3 has been shown to mitigate inflammation, improve lipid profiles, and enhance fertility in women with PCOS.
Omega 3 reduces inflammation
Inflammation in PCOS cause insulin resistance and high testosterone levels. Main inflammatory markers in PCOS are c-reactive protein (hs-CRP), IL-6, IL-18 and nuclear factor kappa B. Omega 3 reduce inflammation in PCOS and improve insulin sensitivity.
A study published in the South Eastern European Journal of Public Health demonstrated that omega-3 supplementation, when combined with metformin, significantly reduced pro-inflammatory markers such as IL-18 and hs-CRP, suggesting an anti-inflammatory effect beneficial for PCOS management.
Reduction in triglycerides
Women with PCOS has insulin resistance and dyslipidemia which is characterized by low levels of HDL and increased cholesterol. Omega-3 fatty acids, found in fish oil supplements, have been shown to have beneficial effects on lipid profiles, reducing triglycerides and inflammation, making them a potential complementary therapy for PCOS.
Omega-3 supplementation, alongside metformin, was found to significantly lower cholesterol levels and increase HDL levels in PCOS patients, improving lipid metabolism.
Omega 3 reduce testosterone levels
Omega 3 fatty acids help in reducing testosterone levels in pcos women by improving insulin sensitivity.
A randomized controlled trial in the Journal of Applied Sciences and Clinical Practice reported that after 12 weeks of omega-3 supplementation, testosterone levels significantly decreased in PCOS women compared to a placebo group (P < 0.05).
Additionally, omega-3 improved progesterone and adiponectin levels, supporting overall hormonal regulation.
Omega 3 improve mood and anxiety
Omega 3 supplements may improve mood, depression and anxiety in women with PCOS. However more research is needed.
EPA and DHA influence serotonin and dopamine pathways, essential for mood regulation. DHA is critical for brain cell membrane function, which enhances cognitive function.
Omega 3 reduce insulin resistance
Omega-3 supplementation improves insulin sensitivity in PCOS women by reducing inflammation, enhancing lipid metabolism, and lowering insulin resistance markers.
A randomized controlled trial in the Iranian Journal of Reproductive Medicine reported that omega-3, either alone or combined with vitamin D, significantly improved insulin resistance and hormonal balance in PCOS patients.
Omega 3 regulate menstrual cycle
Omega 3 supplements help in regulate menstrual cycle and reduce period pain.
A double-blind study on PCOS-related infertility found that omega-3 supplementation during ovulation induction significantly increased pregnancy rates, particularly among overweight and obese women.
Another study shows that Omega-3 fatty acids supplementation is effective in improving menstrual cyclicity and uterine artery blood flow in patients with PCOS.
Foods rich in omega 3 fatty acids
Fatty fish such as salmon, mackerel, sardines, and anchovies are all rich in omega-3 fatty acids. You can also get omega-3s from some nuts and seeds.
List of foods that are rich in omega 3 are
- Mackrel
- Salmon
- Cod liver oil
- Oysters
- Chia seeds
- Walnuts
- Soybeans
Select right Supplements of omega 3
For PCOS and hormonal balance 1,000–2,000 mg/day (EPA: DHA ratio ≥2:1) is best effective dosage.
When selecting an omega-3 supplement, it is essential to ensure it meets high standards of quality, efficacy, and sustainability. The ideal supplement should contain at least 500mg of combined EPA and DHA per serving.
References:
Al-Burhan, R. M. A., Jaleel, S. A. A., Amir, K. S. A., & Al-Harmooshee, M. B. H. (2024). Impact of metformin versus metformin plus omega_3 on inflammatory outcomes in a tester of Iraqi women with PCOS. South Eastern European Journal of Public Health. 378–384.
https://rjptonline.org/AbstractView.aspx?PID=2024-17-1-60
Bahramian, H., Sherafatmanesh, S., Asadi, N., Bakhshi, A., Eftekhari, M. H., & Ekramzadeh, M. (2023). Effects of single-dose and co-supplementation of vitamin D and omega-3 on metabolic profile in women with polycystic ovary syndrome: An RCT. Iranian Journal of Reproductive Medicine.
Omega-3 Intake Improves Clinical Pregnancy Rate in Polycystic Ovary Syndrome Patients: A Double-Blind, Randomized Study. (2023). 25: 131–136.
https://ebwhj.journals.ekb.eg/article_64470_515d9b42dab54e9b71b251786239b6a5.pdf
Msc. Human nutrition and Dietetics. Help women in losing weight with PCOS
