Is Omega 3 helpful for PCOS?
Written by Emily Stevens, Nutrition and Dietetics Student
Reviewed by Rachel Hilts, RD
Polycystic ovary syndrome (PCOS) is the most common endocrine disorder in women of reproductive age, with an estimated prevalence up to as high as 21% in some populations. Earlier this fall, we wrote a blog post about PCOS, including the signs, symptoms, and treatment options which you can read about here. Then, last month, we reviewed spearmint tea and green tea and the potential benefits these could have on some PCOS symptoms – read more about that here.
This month, we are going to focus in on another potential supplement to help treat PCOS symptoms – Omega-3 fatty acids.
What is Omega-3?
Omega 3 fatty acids are one of 2 major classes of polyunsaturated fatty acids, and include three main fatty acids, which are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (1).
ALA is an essential fatty acid that must be consumed through the diet. Our bodies can convert some ALA into EPA and DHA, but only in small amounts. ALA is found mainly in a variety of nuts and seeds, such as flaxseed, chia seeds, and walnuts, and in plant oils and fortified foods (1). EPA and DHA are primarily found in the greatest quantities in fish and seafood, but may also be found in fortified foods, omega-3 eggs, or from algae(1).
Omega-3s are essential for keeping our body running and play a large role in heart health, blood vessels, the immune system, as well as the endocrine system – which is our primary focus with PCOS.
How much Omega-3 do we need?
In general, adult women need approximately 1.1 g of omega-3 per day, which slightly increases during pregnancy (1.4 g/day) and breastfeeding (1.3 g/day) (1). Current recommendations for a healthy diet are to aim for about 2 servings of fish per week for adequate intake of Omega-3s (2), however, not to worry if fish isn’t a regular part of your diet – you can also get Omega-3s from various other food sources! Listed below are a few examples of plant-based sources that are rich in ALA Omega-3s (2):
Ground Flaxseed (2.43g ALA per 1 Tbsp)
Flaxseed oil (2.46 g ALA per 1 tsp)
Chia seeds (1.9 g ALA per 1 tbsp)
Walnuts (0.85 g ALA per ¼ cup)
Tofu (0.27-0.48 g ALA per ¾ cup)
Navy beans (0.17-0.24 g ALA per ¾ cup)
Hemp seeds (0.19 g ALA per 1 tbsp)
If you still feel like you could use some help meeting your Omega-3 requirements, a supplement can be a great way to help you meet your intake! It’s important to also keep in mind that because ALA is not converted to EPA+DHA very efficiently, you may still want to take an Omega 3 supplement of EPA+DHA from fish oil or algae oil if you don’t eat much seafood.
Can Omega-3s benefit PCOS?
If we re-visit our first blog post on PCOS, symptoms of PCOS included the following:
Absent or irregular periods
Infertility
Hirsutism (excessive hair growth in a male pattern, such as on face, chest, or back)
Thinning hair on head
Acne
Intense carb cravings
Anxiety or depression
Sleep apnea
Weight gain
Insulin resistance
Various studies have been completed to evaluate the role of PCOS supplementation on many of these symptoms and have found that regular Omega-3 consumption may help alleviate some of the symptoms above.
One study that evaluated Omega-3 supplementation of 3g per day in women with PCOS found that this intake may positively impact androgen levels and gonadal function. In their trial group, women supplementing with omega 3 experienced more regular periods and lower serum concentrations of testosterone (3). Another study evaluating Omega-3 on PCOS symptoms and metabolic syndrome found similar results when supplemented 2g per day. After six months, women in their trial group had lower waist circumference, lower cholesterol, and more regular periods (4).
Additional research which evaluated Omega-3 on mental health parameters and metabolic status of patients with PCOS showed that with regular intake, there were significant improvements in stress and anxiety using validated scales (6). Additionally, insulin metabolism, total testosterone, hirsutism, inflammatory markers, and oxidative stress improved (5,6).
Given that women with PCOS can be at an increased risk for cardiovascular disease (CVD), another important study evaluated the role of omega-3 in reducing the risk factors associated with CVD in women with PCOS (7). This included results that showed regular intake of omega-3 lowered blood pressure, triglycerides, and liver fat content (7).
To summarize
Omega-3 fatty acids are essential and important nutrients to include our diets. Current research supports that regular consumption or supplementation of omega-3 may help alleviate some of the following symptoms:
Decreased intervals between periods – more regular menstruation
Reduced testosterone
Improved mental health parameters
Supports insulin metabolism and resistance
Lowers inflammatory markers and oxidative stress
Want to learn more about nutrition and PCOS? Check out our course, PCOS Foundations, here!
References
1. Dietitians of Canada. Food Sources of Omega-3 Fats. In:Pracitce-based Evidence in Nutrition [PEN] 2016 Jun 30 [Cited 2022 Feb 06] Available from: https://www.pennutrition.com/viewhandout.aspx?Portal=UbY=&id=JMHpUQE=&PreviewHandout=bA==
2. National Institutes of Health Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. 2021 Aug 04 [Cited 2022 Feb 06] Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
3. Nadjarzadeh A, Firouzabadi RD, Vaziri N, Daneshbodi H, Lotfi MH, Mozaffari-Khorsavi H. The effect of omega-3 supplementation on androgen profile and menstrual status in women with polycystic ovary syndrome: A randomized clinical trial. Iranian J of Reprod Med. 2013. 11(8) 665-672
4. Fesharaki S, Khani B, Mardanian F. Omega-3 supplementation effects on polycystic ovary syndrome symptoms and metabolic syndrome. J of Res in Med Sci. 2017. 22(1) 64
5. Yang K, Seng L, Bao T, Ge J. Effectiveness of Omega-3 fatty acid for polycystic ovary syndrome: a systematic review and meta-analysis. Reprod Bio and Endo. 2018. 16(27)
6. Amini M, Bahmani F, Foroozanfard F, Vahedpoor Z, Ghaderi A, Taghizadeh M, Karbassizadeh H, Asemi Z. The effects of fish oil omega-3 fatty acid supplementation on mental health parameters and metabolic status of patients with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial. J Psychosom Obstet Gynaecol. 2018. 1-9.
7. Cussons AJ, Watts GF, Mori TA, Stuckey BGA. Omega-3 fatty acid supplementation decreases liver fat content in polycystic ovary syndrome: a randomized controlled trial employing proton magnetic resonance spectroscopy. J Clin Endocrinol Metab. 2009. 94(10):3842-8.
