Polycystic Ovary Syndrome (PCOS) is a hormonal condition that affects many women, often causes hormonal imbalances, irregular periods, excess androgen levels and cysts in the ovaries.[1] And yet, do you know that omega 3 fatty acids found in foods such as fatty fish and chia seeds can help to manage it?
1) Regulates menstrual cycle
Omega-3 supplementation significantly shortened the time between periods, suggesting improved hormonal regulation and increased the percentage of regular ovulation. [2]
2) Improves Lipid Profile
Omega-3 helped [3]:
- Increase HDL (“good” cholesterol)
- Decrease LDL (“bad” cholesterol)
- Lower total cholesterol and triglycerides
This is important because women with PCOS often have abnormal lipid levels, which increase the risk of heart disease.
3) Reduces Central Obesity (Belly Fat)
Omega-3 significantly reduced waist circumference, which is a marker of abdominal fat, a common issue in PCOS. [3]
4) Reduces inflammation
Chronic low-grade inflammation is a key driver of PCOS, worsening insulin resistance, ovarian issues, and high testosterone levels. Omega-3 fatty acids (EPA and DHA), which are present in fatty fish and fish oil, have anti-inflammatory properties due to their ability to reduce inflammatory signaling and increase resolvins and protectins. Therefore, omega-3s are helpful in managing PCOS symptoms. [4]
5) Supports Insulin Sensitivity
Omega-3s improve how cells respond to insulin. They can enhance insulin signaling pathways, reduce fat accumulation in muscles and liver (which impairs insulin action), and positively influence adipokine (fat cell hormone) profiles. [5]
Omega-3 fatty acids rich food sources. [6]:
- salmon
- Sardines
- mackerel
- chia seeds
- flaxseeds
- walnuts
- fish oil
- anchovies
Try this at home!
Enjoy a serving of grilled ikan kembung (Indian mackerel) for lunch or dinner. Ikan kembung is a rich source of EPA and DHA, and it’s affordable, accessible. [7]
- Grilling with turmeric and garlic
- Serving it with brown rice, ulam-ulaman, and sambal belacan (in moderation) for a balanced meal
- Nasi lemak ikan bakar
In conclusion, omega-3 fatty acids play a valuable role in managing PCOS by regulating hormones, improving lipid profiles, reducing inflammation, and supporting insulin sensitivity.
References
- World Health Organization: WHO, World Health Organization: WHO. Polycystic ovary syndrome [Internet]. 2025. [cited 2025 Jul 25] Available from: https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome
- Nadjarzadeh A, Dehghani Firouzabadi R, Vaziri N, Daneshbodi H, Lotfi MH, Mozaffari-Khosravi H. The effect of omega-3 supplementation on androgen profile and menstrual status in women with polycystic ovary syndrome: A randomized clinical trial. Iran J Reprod Med. 2013 Aug;11(8):665–72.
- Khani B, Mardanian F, Fesharaki SJ. Omega-3 supplementation effects on polycystic ovary syndrome symptoms and metabolic syndrome. J Res Med Sci. 2017 May 30;22:64. doi:10.4103/jrms.JRMS_644_16.
- Simopoulos, A., 2002. Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases. Journal of the American College of Nutrition, 21(6), pp.495-505.
- Lu L, Li X, Lv L, Xu Y, Wu B, Huang C. Associations between omega-3 fatty acids and insulin resistance and body composition in women with polycystic ovary syndrome. Front Nutr. 2022 Oct 5;9:1016943. doi:10.3389/fnut.2022.1016943.
- Ms FH. 12 foods that are very high in omega-3 [Internet]. Healthline. 2025. [cited 2025 Jul 25] Available from: https://www.healthline.com/nutrition/12-omega-3-rich-foods#other-foods
- Nurjanah N, Nurilmala M, Hidayat T, Yulia R, Azri I. Fatty acid composition and cholesterol of Indian mackerel (Rastrelliger kanagurta) due to frying process. Int J Mater Chem Phys. 2016;2:54–61.
