The importance of omega-3 fatty acids for PCOS and how to get more of them in your diet

Research has shown us many times that omega-3 fatty acids can be beneficial for managing some of the most irritating PCOS symptoms, like lowering androgens, insulin, and triglycerides, enhancing the health of our skin and hair, and improving infertility, depression, and inflammation. But what are omega-3 fatty acids and how can you get more of them in your life?

Well you are in luck because that is what I want to talk about today.

dailyWhy are Omega-3 Fatty Acids Important for PCOS?

Omega-3 fatty acids are an unsaturated fat that is essential for optimal health and PCOS symptoms management. They help to keep our bodies healthy by doing things like reducing inflammation, improving heart health, and promoting brain function. For those of us with PCOS, omega-3s can be particularly beneficial for managing inflammation and insulin resistance, two of the main drivers of PCOS and the not-so-fun symptoms that come along with it.

Many believe that inflammation contributes to the development of insulin resistance. Insulin resistance can lead to things like high blood sugar levels, weight gain, irregular periods, and difficulty getting pregnant, just to name a few! Omega-3s have been shown to reduce inflammation and improve insulin sensitivity (the opposite of insulin resistance), making them an important nutrient for those with PCOS daily. 

Scientific research has demonstrated that somewhere between 2-4g daily of omega-3 fatty acids to be beneficial for PCOS.

How can you get more Omega-3 Fatty Acids in your Diet?

Fatty Fish

Fatty fish, including salmon, mackerel, and sardines are some of the best sources of omega-3s. Aim to include fish into your diet at least four times a week.

give it a try with this recipe!

Flaxseeds

Flaxseeds are a great source of omega-3s – just one tablespoon gives you over 2 grams! Start adding flaxseeds to smoothies, oatmeal, yogurt, or baked goods.

give it a try with this recipe!

Walnuts

Walnuts are a yummy way to get more omega-3s into your body. Try toasting them and adding them to salads, oatmeal, or even snacking on them.

give it a try with this recipe!

Chia Seeds

Chia seeds are also a great source of omega-3s, with one tablespoon also providing over 2 grams. Try adding chia seeds to yogurt, pudding, or even as an egg substitute in baking!

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Soybeans

Soybeans (aka edamame), and soy products like tofu and tempeh, are good sources of omega-3s. Add soy into your meals in stir-fries, salads, or soups.

give it a try with this recipe!

Leafy Greens

Leafy greens such as kale, spinach, and collard greens are a wonderful source of omega-3s. You can add them to things like salads, smoothies, or stir-fries.

give it a try with this recipe!

What about omega-3 supplements?

I typically recommend getting at least 2g of omega-3s daily to get the maximum benefits for PCOS. If you aren’t sure that you are getting enough omega-3s with food alone, try adding a good quality supplement like Nordic Naturals ProOmega 2000 (featured below). This is the one I use each and every day!

PRO TIP: If your omega-3 supplement tastes like fish or is giving your fishy burps (gross, I know!), it means that it is likely a lower quality supplement and is worth spending a little bit more money to get the quality that will actually have a chance at improving your PCOS. You can always sign up for my Fullscript dispensary to get 10% off professional-grade supplements for life!

Final Thoughts

Omega-3 fatty acids are an important nutrient for managing the main drivers of PCOS symptoms like inflammation and insulin resistance. Including omega-3-rich foods in your diet can help you in your PCOS journey to improve your symptoms. If you want to find ways to include more omega-3 in your diet with the foods you love (and not the foods you hate), click here to learn more about my services and how I help my clients include plenty of omega-3s and other nutrients to improve their PCOS symptoms. 

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