Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects up to 10% of women of reproductive age. It is characterized by irregular menstrual cycles excess androgen levels, ovarian cysts and metabolic disturbances like insulin resistance. While the exact cause of PCOS is unknown, it is likely triggered by a combination of genetic and lifestyle factors. Diet and nutrition play a major role in managing PCOS symptoms and reducing long-term health risks. In particular, including omega-3 rich foods like salmon has emerged as a promising dietary strategy.
Why Omega-3s Matter for PCOS
Omega-3 fatty acids are a type of polyunsaturated fat with potent anti-inflammatory effects in the body. The two most active omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are abundantly found in fatty fish like salmon.
Research shows that women with PCOS tend to have higher levels of chronic inflammation, which can worsen insulin resistance, androgen excess, ovarian function, and metabolic parameters. Omega-3s help counteract this inflammatory state in several key ways:
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Reducing insulin resistance – Omega-3s improve cell membrane fluidity and insulin signaling pathways, thereby increasing insulin sensitivity and reducing insulin resistance. Multiple studies demonstrate that omega-3 supplementation lowers fasting insulin levels, insulin resistance scores, and hemoglobin A1C in women with PCOS.
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Lowering androgens – Omega-3s may inhibit enzymes involved in androgen production. Animal and human studies reveal reductions in total and free testosterone levels following omega-3 supplementation in PCOS patients.
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Improving lipid profile – Dyslipidemia or poor blood lipid levels often accompany PCOS. Omega-3s have triglyceride-lowering effects and increase HDL cholesterol, improving the overall lipid profile.
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Regulating menstrual cycles – The anti-inflammatory and hormonal effects of omega-3s may help restore regular ovulation and menses Some research indicates omega-3s improve menstrual frequency and decrease menstrual irregularity in women with PCOS
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Aiding weight loss – Insulin resistance and inflammation make losing weight more difficult in PCOS. By counteracting these mechanisms, omega-3s may enhance weight loss efforts. One study found that omega-3s increased weight loss achieved through diet and exercise in overweight women with PCOS.
Clearly, ensuring adequate omega-3 intake should be a priority for any nutritional approach in PCOS management.
Why Salmon is an Excellent Source of Omega-3s for PCOS
Salmon is one of the best sources of anti-inflammatory omega-3s like EPA and DHA. A 3-ounce serving of salmon provides approximately:
- 1,500 – 2,500 mg of combined EPA/DHA
- 20 – 30 grams of high-quality protein
- B vitamins like niacin, vitamin B6, and vitamin B12
- Potassium and selenium
For comparison, most omega-3 supplements provide around 300 mg per capsule. To get an equivalent omega-3 dose from supplements, you would need to take 5-8 capsules!
Salmon is also low in saturated fat and a rich provider of protein, which makes it excellent for keeping you full and satisfied. The high protein content is particularly beneficial for controlling appetite and preventing blood sugar fluctuations in PCOS.
From a sustainability perspective, salmon is a smart seafood choice as it is well-managed and not overfished compared to many other types of fish. Choosing wild-caught Alaskan salmon when possible is ideal to minimize contaminants.
In terms of preparation, baking, broiling, or grilling salmon helps to avoid adding extra fats. Drizzling salmon with lemon juice, garlic, and herbs before cooking infuses flavor without excess calories. Canned salmon can also be an easy protein addition to salads or snacks in moderation, just check to select options packed in water without added salt.
How Much Salmon Should You Eat for PCOS?
Most experts recommend consuming 2-3 servings of omega-3-rich fish like salmon per week for women with PCOS. This provides optimal levels of anti-inflammatory EPA/DHA fats to help manage PCOS symptoms and metabolic abnormalities.
Consuming salmon just once a week can still offer benefits. However, filling your plate with salmon daily is not necessary and may provide excessive amounts of certain nutrients.
Alongside salmon, including other omega-3 foods like walnuts, chia seeds, flaxseeds, and edamame can help you meet weekly omega-3 goals. If you don’t eat fish, an algae-sourced omega-3 supplement is another option under the guidance of your healthcare provider.
Salmon and Omega-3s as Part of a Healthy PCOS Diet
While salmon offers unique advantages, it is just one component of an overall balanced, anti-inflammatory diet optimized for PCOS health. Other recommended dietary habits include:
- Emphasizing non-starchy vegetables, fiber-rich fruits, nuts/seeds, legumes, and whole grains
- Choosing lean, organic protein sources like chicken, eggs, Greek yogurt, and vegetable proteins
- Limiting added sugars, refined carbohydrates, fried foods, and processed snacks
- Staying hydrated with water, herbal tea, coffee, seltzer
- Engaging in regular physical activity and stress reduction practices
Work with an experienced nutrition professional or your healthcare provider to design the right nutrition plan tailored to your individual PCOS needs and preferences. Small, sustainable changes implemented over time lead to the best results long-term.
The Bottom Line
Incorporating salmon into your diet is a research-backed strategy for improving multiple aspects of PCOS, from insulin resistance and inflammation to fertility and menstrual regularity. Aim for 2-3 servings per week to take advantage of salmon’s stellar combo of satiating protein and anti-inflammatory omega-3 fats. Partner salmon with a balanced PCOS diet, regular exercise, and stress management for optimal management. With some planning and creativity in the kitchen, adding this powerhouse fish is one delicious way to take control of your PCOS!
A note about sex and gender
Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Learn more.
The four main factors involved in PCOS are:
- insulin resistance
- changes in metabolic and hormonal functioning
- high levels of body fat
- problems creating gonadotrophin-releasing hormones, which are essential for reproductive well-being
These factors are all interlinked. Diet could be a factor in breaking this cycle and reducing the impact of PCOS. It could also help reduce the risk of complications such as diabetes and cancer.
Some ways in which diet may help people with PCOS relate to managing:
Over half of those with PCOS develop diabetes or prediabetes before the age of 40. Diabetes stems from how the body processes insulin. Taking dietary measures to prevent diabetes can be a significant step toward living well with PCOS.
There is currently no standard diet for PCOS, but various approaches appear likely to benefit people with this condition.
Here are three diets that may help people with PCOS manage their symptoms.
5 ANTI-INFLAMMATORY FOODS FOR PCOS | What I Eat in a Day
FAQ
Can I eat salmon with PCOS?
There is some research that shows eating a higher protein diet when you have PCOS can help improve insulin resistance along with a reduction in carbohydrates. Consider eating: Fish, such as salmon, shrimp or cod. Poultry, such as chicken or turkey.
Is salmon good for ovarian cyst?
Inflammation can worsen ovarian cyst symptoms. Including anti-inflammatory foods like fatty fish (salmon, mackerel), turmeric, ginger, olive oil, and green leafy vegetables can help manage pain and swelling associated with cysts.
Is salmon good for hormone imbalance?
Salmon is high in omega-3 fatty acids and crucial for hormone production. Regular consumption may reduce menstrual pain, promoting balance in reproductive hormones.
What should PCOS patients eat?
Legumes and pulses such as black beans, kidney beans, chickpeas and lentils. Fish and shellfish. Nuts and seeds such as walnuts, pistachios and sunflower seeds. Fruits, including a variety of berries and citrus fruits.