PCOS: 8 Ways to Balance Your Hormones Naturally

By Beck Robertson / Lifestyle / February 13th, 2023

5. Improve PCOS symptoms with Omega 3

Salmon with Roasted New Potatoes and Charred Broccoli

Most people don’t get enough omega-3 fatty acids in their diet, but for sufferers of PCOS, this essential nutrient could be a game changer. Omega-3’s have demonstrated efficiency in boosting everything from mood to fertility and they wield the power to decrease inflammation, androgen levels and blood pressure to boot.

One study showed a marked improvement in triglyceride levels, insulin resistance and cholesterol in PCOS sufferers, while researchers conducting another clinical trial on American women found that higher DHA levels (a type of omega-3) improved fertility and boosted the possibility of conception, in women struggling with infertility.

There are three main types of omega-3 – ALA’s which are plant-based and found in olive oil, chia, flax and hemp seeds, walnuts, almonds and avocados, plus EPA and DHA – which can be found in oily fish like salmon or trout, as well as in the yolks of eggs. The most efficient way to consume omega-3’s is from fish oils, because with plant-based foods such as nuts, EPAs and DHAs aren’t efficiently converted in adequate amounts. Current nutritional guidance recommends that people eat two portions of oily fish weekly – but to ensure your levels stay topped up, you might also consider supplementation.

Women with PCOS are often deficient in DHA and fish oil supplements are usually largely composed of a combination of omega-3’s, particularly EPAs and DHAs. If you’re trying to conceive, Omega-3’s could give you a significant boost and they are also vital for pregnant women, especially DHA, which boosts the development of the baby’s brain. It’s advised that PCOS sufferers consume 1,000-4,000 mg a day of EPA and DHA – so if you’re shopping around for supplements check the dosage and quantity, to ensure they will be providing you with the adequate amount.

We recommend Solgar’s Triple Strength Omega-3 Soft gels, as they contain an optimum amount of EPA and DHA in an optimised form – but alongside your supplementation regime, remember to consume a healthy omega-3 rich diet, with plenty of oily fish, nuts and eggs. Women with PCOS who are vegetarian will often struggle to meet their daily requirements for Omega 3 fats. To meet their quotas, they’ll need to boost their levels from plant based sources of omega-3, such as algae sourced omega-3 supplements.


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