Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder among women of reproductive age, affecting approximately 1 in 10 women worldwide. Its symptoms range from irregular menstrual cycles to excessive hair growth, acne, and infertility. For those navigating this challenging condition, finding effective treatments is crucial.

Fish oil, a well-known dietary supplement replete with omega-3 fatty acids, has been hailed for its wide-ranging health benefits, from promoting heart health to reducing inflammation. Its rich content of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) has shown promise in several health contexts, sparking interest in its potential benefits for PCOS.

In this blog, we’ll delve into what PCOS is, discuss the science of fish oil, and review research on how fish oil may benefit individuals with PCOS. 

What is Fish Oil?

Fish oil is a type of dietary supplement derived from the tissues of oily fish. It’s rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are known for their numerous health benefits.

The fish that extract this oil are typically cold-water, fatty species such as salmon, mackerel, sardines, and tuna. It’s important to note that the oil is generally obtained from the tissues of these fish rather than the liver. Fish liver oil, such as cod liver oil, is a separate type of oil and contains high levels of vitamins A and D and omega-3 fatty acids.

Omega-3 fatty acids in fish oil are polyunsaturated fat, considered “essential” because our bodies can’t make them independently. Therefore, we must get these vital nutrients through our diet or supplementation. In addition to their role in brain function and average growth and development, omega-3s have been shown to help reduce inflammation. They may help lower the risk of chronic diseases such as heart disease, cancer, and arthritis.

Fish oil is available in various forms, including capsules, pills, and liquids, and even incorporated into some types of food. It’s used as a supplement everyday due to the broad health benefits of omega-3 fatty acids, particularly for those who don’t consume much oily fish in their diet.

Potential Benefits of Fish Oil for PCOS

Fish oil, with its rich content of omega-3 fatty acids, has been studied for various health benefits. Its potential benefits for those with PCOS are particularly intriguing, given its anti-inflammatory properties and impact on metabolic and hormonal health. Here are some ways in which fish oil may be beneficial:

Reducing Inflammation: Chronic low-grade inflammation is often seen in women with PCOS. Omega-3 fatty acids found in fish oil have potent anti-inflammatory properties that could potentially reduce this inflammation and help manage PCOS symptoms.

Improving Insulin Resistance: Insulin resistance is common in PCOS, leading to elevated insulin levels. Studies have suggested that omega-3 fatty acids can increase insulin sensitivity, which could be beneficial in managing PCOS.

Regulating Hormones: Fish oil could potentially help regulate hormonal imbalance seen in PCOS. Some studies have suggested that omega-3 fatty acids can lower elevated levels of androgens (male hormones), often seen in women with PCOS.

Promoting Cardiovascular Health: Women with PCOS are at a higher risk of developing cardiovascular diseases due to factors like insulin resistance, inflammation, and higher levels of bad cholesterol. The omega-3 fatty acids in fish oil have been well-studied for their heart health benefits, including reducing triglycerides and blood pressure and increasing levels of “good” HDL cholesterol.

Supporting Mental Health: PCOS can significantly impact mental health, with higher depression and anxiety reported in women with PCOS. Omega-3 fatty acids have been studied for their potential mood-stabilizing effects, which could be helpful for those with PCOS.

Choosing High-Quality Fish Oil Supplements

With so many fish oil products available on the market, knowing which one to choose can be challenging. Here are some guidelines to help you select a high-quality fish oil supplement:

Purity: Choose supplements that are free from harmful levels of environmental toxins like heavy metals, PCBs, and dioxins. Look for certifications or seals from third-party testing organizations, such as NSF International, U.S. Pharmacopeia (USP), or ConsumerLab, which validate that the product meets specific standards of purity and quality.

Concentration: Check the label to see how much EPA and DHA the supplement contains. These are the beneficial omega-3 fatty acids you’re after. A higher concentration means you’ll get more omega-3s per serving.

Form of Omega-3: Fish oil supplements may contain omega-3s in triglyceride, ethyl ester, or re-esterified triglyceride form. While there’s debate about which form is best, some research suggests that omega-3s in triglyceride form may be more readily absorbed by the body.

Freshness: Omega-3 fats can oxidize and go rancid over time, reducing their effectiveness. Check the product’s expiration date, storage conditions, and whether it contains an antioxidant like vitamin E to help maintain freshness.

Sustainability: If environmental sustainability is essential to you, look for products made from fish species that aren’t overfished or harvested in a way that harms the environment. Certifications like the Marine Stewardship Council (MSC) can indicate that a product is sustainably sourced.

What are the Best Fish Oil Supplements?

Solgar Omega-3 Fish Oil Concentrate is packed with rich EPA and DHA, these soft gels provide essential fatty acids that your body can’t produce on its own. Omega-3 supports brain, eye, and heart health, improving vision, heart function, and cardiovascular wellness.

Designs for Health OmegAvail Synergy is unlike many omega-3 fish oils, the TruTG Fish Oils are in the Triglyceride form (TG), the same form found in fish. This means superior bioavailability compared to the standard EE form, allowing your body to absorb and utilize these essential nutrients more effectively.

Thorne Super EPA is your premium source of two vital omega-3 fatty acids – EPA and DHA. These essential nutrients, including brain health, muscle function, joint flexibility, and vibrant skin, support your well-being.

Recommended Dosage and Timing

When taking fish oil for PCOS, it’s crucial to understand that there’s no one-size-fits-all dosage. The ideal dosage can vary based on individual health needs and tolerability. However, general guidelines can provide a starting point.

Dosage: While there are no specific guidelines for PCOS, some studies on PCOS and omega-3 fats have used doses from 1,000 mg to 3,000 mg per day. It’s always important to discuss with a healthcare provider before starting a new supplement regimen, as they can provide personalized advice based on your overall health and specific circumstances.

Timing: Fish oil can be taken at any time of day. However, some people find that taking it with a meal that contains other fats can improve absorption and reduce the likelihood of experiencing side effects like stomach upset or “fishy” aftertaste or burps.

How to Incorporate Fish Oil in Your Daily Diet

Fish oil can be a helpful addition to your daily routine. Here are some ways you can incorporate it into your diet:

Fish Oil Supplements: This is the most straightforward way to add fish oil to your diet. You can find fish oil in capsule or liquid form. Remember to supplement with a meal, preferably with other fats, to increase absorption and minimize potential side effects.

Eating Fatty Fish: Consuming fatty fish is a natural way to increase your intake of omega-3 fatty acids. Aim for two servings of fatty fish per week. This includes fish like salmon, mackerel, sardines, and albacore tuna.

Fortified Foods: Some foods are fortified with omega-3 fatty acids, including certain brands of eggs, yogurt, milk, and juices. These can be a convenient way to boost your omega-3 intake, especially if you don’t eat much fish.

Omega-3 Enhanced Diet Plans: Consider adopting a diet plan that naturally incorporates foods high in omega-3s. For example, the Mediterranean diet includes plenty of fish along with other healthy fats from sources like olives and nuts.

Smoothies and Shakes: If you choose liquid fish oil, it can be mixed into a morning smoothie or protein shake. This can be a perfect option if you find the taste of fish oil unpleasant, as the other flavors in the drink can help mask it.

Remember, it’s always important to balance the intake of omega-3 and omega-6 fatty acids in your diet, as both are essential but must be consumed in the proper ratio for optimal health. A healthcare provider or a dietitian can provide personalized advice based on your overall health and specific dietary needs.

Also, while dietary supplements can help fill nutrient gaps, they’re not a substitute for a balanced, varied diet and a healthy lifestyle. It’s always best to get most of your nutrients from whole foods whenever possible.

Conclusion

Fish oil, whether consumed through fatty fish or in supplement form, has been linked to various health benefits, from reducing inflammation and improving insulin sensitivity to regulating hormones and supporting mental health. Each of these effects may help in managing the symptoms of PCOS and improving overall well-being.

However, the use of fish oil is not without consideration. Optimal dosages, potential side effects, quality of the supplement, and its incorporation into daily diet must be carefully evaluated. Consulting with a healthcare provider is imperative before starting any new supplement regimen, including fish oil.

Fish oil isn’t a silver bullet for PCOS, but when used as part of a holistic approach that includes a balanced diet, regular exercise, and appropriate medical care, it could potentially offer supportive benefits for those dealing with this complex condition.