Proper diet and regular exercise are essential to alleviate the symptoms associated with polycystic ovarian syndrome, or PCOS. This hormonal disorder affects 5 to 10 percent of female Americans and results in irregular menstrual cycles, weight gain, depression, acne, facial hair, cysts on the ovaries and infertility. The cause of PCOS is unknown but it is usually accompanied by high levels of androgens, or male hormones, as well as insulin resistance.
Omega-3 Fatty Acids
Omega-3 fatty acids constitute a type of polyunsaturated fat that is usually lacking in the typical American diet. There are three main types of omega-3 fatty acids found in foods. Alpha-linolenic acid, or ALA, is the vegetable source of omega-3 present in flaxseeds and walnuts. Marine sources of omega-3 fats called eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, are used more efficiently by the body because they do not need to be converted like ALA does. Cold-water fatty fish, such as sardines, mackerel, herring, salmon and rainbow trout, are the best sources of EPA and DHA, although a vegetarian source of DHA produced by algae is now available. A daily intake of 1.1 to 1.5 g of DHA and EPA combined is recommended, according to the DHA/EPA Omega-3 Institute.
Omega-3 and Insulin Resistance
Dietitian Carol Brannon reports in "Today's Dietitian" that fish oil supplements rich in the omega-3 fatty acids EPA and DHA can decrease insulin resistance and that this property may be particularly beneficial for women with PCOS. Although evidence to support this hypothesis is lacking, the improved insulin sensitivity associated with an adequate omega-3 fatty acids intake is likely to improve the symptoms associated with PCOS.
Omega-3 and Androgens
In addition to being characterized by insulin resistance as well as hyperinsulinemia, or high blood insulin levels, the hormonal imbalance underlying PCOS also includes high androgen levels. A study published in the March 2011 issue of the "American Journal of Clinical Nutrition" showed that omega-3 fat supplementation in young women with PCOS resulted in improved androgen levels. Although more studies are needed, it appears that omega-3 fatty acids could balance different hormones involved in PCOS.
Adding Omega-3 to Your Diet
Sources of long-chain omega-3 fatty acids such as EPA and DHA are preferable to ALA because they are more readily available to be used by your body. If you decide to buy omega-3 enriched foods, such as omega-3 enriched eggs or juice, carefully read the label to ensure it is enriched with EPA or DHA, not ALA. However, the best sources of omega-3 fatty acids are found in cold-water fatty fish. Eating fish two to three times a week is a good start, but you may need to rely on fish oil supplements to boost your omega-3 fat intake. Talk to your doctor to choose the optimal dose and to ensure your health is monitored while using these supplements.
References
- PCOSupport: What is Polycystic Ovarian Syndrome (PCOS)?
- Today's CPE - Polycystic Ovary Syndrome
- Pubmed.gov: Polycystic Ovary Syndrome (PCOS) and Other Androgen Excess-Related Conditions: Can Changes in Dietary Intake Make a Difference?
- University of Maryland Medical Center: Omega-3 Fatty Acids
- DHA/EPA Institute: Recommended Intakes
- Pubmed.gov: Hormonal and Metabolic Effects of Polyunsaturated Fatty Acids in Young Women With Polycystic Ovary Syndrome: Results From a Cross-Sectional Analysis and a Randomized, Placebo-Controlled, Crossover Trial
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