Taking Fish Oil for PCOS

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Fish oil is a rich source of omega-3 fatty acids that may help relieve some conditions associated with polycystic ovarian syndrome (PCOS). In fact, several studies suggest that fish oil can help ease period pain.

Research shows that fish oil reduces triglyceride levels and insulin resistance. This is an important finding for people with PCOS, as it means that taking fish oil may reduce their risk of type II diabetes and heart disease.

This article explains the benefits of fish oil for PCOS. It also covers how to add fish oil to your diet, what to know about fish oil supplements, and when to see a healthcare provider.

A woman holding her vitamin
ZenShui / Frederic Cirou / Photo Alto Agency RF Collections / Getty Images

What Is Fish Oil?

Stored in the fat of coldwater fish, fish oil is an omega-3 polyunsaturated fat that is rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA and DHA are essential fatty acids that the body cannot produce and can only come from diet or supplementation. These essential fatty acids are an integral part of cell membranes throughout the body and a building block for hormones that regulate blood clotting and inflammation.

The standard American diet tends to be lacking in omega-3 fats, while also being heavy on omega-6 fats, another polyunsaturated fat. Consuming higher amounts of omega-6 fats and not enough omega-3 fats is linked to an increased risk of obesity.

Benefits of Fish Oil for PCOS

A wealth of studies support the use of fish oil to treat PCOS, as well as insulin resistance and high triglycerides. In addition to these benefits, fish oil is proven to:

Improve mood: PCOS is linked to a number of mood disorders, including anxiety and depression. One study showed that taking 1,000 milligrams (mg) of fish oil twice per day for 12 weeks led to significant improvements in anxiety and depression in people with PCOS.

Boost immunity: Although more research is needed, there is some evidence that PCOS may be an autoimmune disorder driven by an overstimulated immune system. Omega-3 fatty acids play a vital role in immune function and may reduce immune and inflammatory factors that contribute to autoimmune disease.

Lower androgens: Hyperandrogenism refers to heightened androgen hormone levels, which cause excessive hair growth (hirsutism) and acne, ovulation disorders, and problems with menstruation in people with PCOS.

Reduce inflammation: Chronic inflammation increases the risk of cardiovascular disease, hyperandrogenism, insulin resistance, and other problems commonly seen in people with PCOS. Omega-3 supplementation is proven to reduce chronic inflammation, which may reduce these risks.

Improve egg quality and ovulation: Omega-3 fatty acid supplementation may improve female fertility and the odds of conceiving naturally. A study from 2023 revealed that omega-3 supplementation led to significant improvements in fertility in people with PCOS, particularly among people who are overweight or obese.

Reduce period pain: People with PCOS often experience severe period pain. The use of omega-3 fatty acid supplementation may relieve menstrual cramps by reducing inflammation.

Omega-3 fatty acids may be so effective for these purposes that some experts recommend it as a PCOS treatment. Still, more research is necessary to determine the long-term benefits of omega-3 fatty acid supplementation in people with PCOS.

Adding Fish Oil to Your Diet

To get the most health benefits of omega-3 rich fish oil in your diet, the best method is to simply eat more fish. Another alternative is to take fish oil supplements, although some studies show that supplements may not be as effective as eating fish.

The American Heart Association recommends eating two servings of cold-water fish per week.

Mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden are especially rich in omega-3 fatty acids, providing about 1 gram of essential fats per 3.5-ounce serving, or about 3/4 cup of flaky fish. Prepare the fish grilled or broiled, not fried, to best preserve the benefits.

Taking Fish Oil Supplements

Fish oil is generally safe and well-tolerated by most people, including pregnant and breastfeeding people when taken in low doses (less than 3 grams per day). Look for a supplement that uses small fish such as anchovy or sardines rather than tuna, for example, to limit mercury exposure.

The current recommended daily intake for adult women is 1.1 grams.

Studies suggest the following fish oil doses may be helpful for a variety of conditions:

  • High triglycerides: 1 to 4 grams per day
  • Painful menstrual periods: 300 milligrams (mg) of omega-3, (180 mg EPA and 120 mg DHA), especially in combination with 200 IU of vitamin E 
  • Increasing insulin sensitivity: 1 to 4 grams per day

When taking fish oil supplements, some people may experience uncomfortable side effects, such as fishy burps. Taking fish oil with meals or storing supplements in the freezer can help to prevent this.

Talk to Your Healthcare Provider

Prior to taking fish oil, speak with your healthcare provider to determine if supplements are right for you and how much you should take.

People who are on blood thinners like aspirin, Lovenox, coumadin, or heparin should not take fish oil as it may increase the risk of bleeding.

People taking medication for high blood pressure should also use caution when taking fish oil as the combination may lower blood pressure too drastically.

Birth control pills may interfere with the triglyceride-lowering effects of fish oil and people should use caution when combining these drugs.

Do not take fish oil supplements if you are allergic to fish.

Summary

Omega-3 fatty acids are known to improve mood and immunity and reduce inflammation. In people with PCOS, omega-3 fatty acids have specifically been shown to protect against heart disease, reduce the risk of type II diabetes, and increase the odds of conceiving naturally. You can consume fish oil in supplements and by eating fatty fish, like mackerel, tuna, and salmon. Fish oil supplements may not be right for everyone, so talk to your healthcare provider first.

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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Nicole Galan, RN
Nicole Galan, RN, is a registered nurse and the author of "The Everything Fertility Book."