When people talk about omega 3, people think of fish oil. But is fish oil your only source of omega 3? What exactly is omega 3? And ALA, EPA and DHA? What are them?
In this article I aim to address these concerns, and how they are important with regards to PCOS.
#1 What is PCOS?
The polycystic ovary syndrome (PCOS) is a disease that causes irregular bleedings, chronic anovulation androgen excess and a typical ovarian ultrasound feature [1]. It is the most common cause of infertility affecting between 5% and 10% of women during their reproductive age [2]. The PCOS etiopathology is not clear, but most probably a strong genetic cause, influenced by gestational environment and lifestyle, seems to be the key factor.
Due to the key role of insulin in the syndrome etiopathology, for many years insulin sensitizers such as metformin, pioglitazone or troglitazone have been considered as possible therapeutic options. Metformin has been widely used on patients with a hyperinsulinemic status for the improvement of ovarian dysfunction with consecutive anovulation, irregular menstrual cycles and infertility problems [3]. Nevertheless metformin, when used in the therapeutically dose range, has shown to have several side effects such as flatulence, diarrhea and nausea, so that many patients are unable to use this treatment option in gynecology for a long period of time [4].
#2 What is Omega-3?
Omega-3 fatty acids that are a healthy addition to any diet, especially for those looking to lose weight.
Studies have found that they may reduce inflammation, lower blood triglycerides and even reduce the risk of dementia. [5]
As your body cannot produce them on its own, you must get them from your diet.
#3 What are the three types of Omega-3?
The three most important types are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). ALA is mainly found in plants, while DHA and EPA occur mostly in animal foods and algae.
ALA is used by your body for energy, but it can also be converted into the biologically active forms of omega-3, EPA and DHA. However, this conversion process is pretty inefficient as only a small percentage of ALA is converted into the active forms. It is found predominatly in flax seeds, flaxseed oil, canola oil, chia seeds, walnuts, hemp seeds, and soybeans.
EPA is mostly found in animal products, such as fatty fish and fish oil. However, some microalgae also contain EPA. Part of it can be converted into DHA.
DHA is the most important omega-3 fatty acid in your body. Your body can only make a small amount of DHA from other fatty acids, so you need to consume it directly from food or a supplement. [6] DHA and EPA, studies have shown help reduce inflammation and your risk of chronic diseases, such as heart disease.[7] On its own, DHA supports brain function and eye health. DHA also can affect the health and intelligence of the baby so it is important for women to consume enough DHA while trying to conceive.[8]
#4 The GOLDEN Omega 6: Omega 3 ratio
The standard Western diet tends to be lacking in omega-3 fatty acids, while also consuming too much omega-6 fats, another polyunsaturated fat. Omega-6s are found predominately in vegetable oils that are widely used in fried foods such as fast foods.
As a result, this cause an abundance of omega=6 fatty acids in most diets, disrupting the ratio of omega 6 to omega 3. The ideal ratio is around 4 to 1, but Westerners normally consume 15 times more omega-6 than omega-3 fats.
Women with PCOS have to reduce consumption of omega-6 fats while increasing omega-3 intake.
#5 How taking Omega-3 can help with PCOS
Among dietary factors, omega-3 fatty acids play an important role in immune regulation, insulin sensitivity, cellular differentiation, and ovulation [9]. This dietary supplement may be used for improving excessive oxidative stress-caused folliculogenesis disorder and hyperinsulinemia in women with PCOS [10].
Omega-3 fatty acids are the very substance that increases the sensitivity to insulin by producing and secreting anti-inflammatory adipokine (such as adiponectin) and reducing inflammation and proinflammatory cytokines [11]. Omega-3 fatty acids can also reduce cholesterol absorption and LDL-C(low density lipoprotei cholesterol) synthesis, improve LDL receptor activity in liver, and increase fractional rate of catabolism of LDL-C [12]. Therefore, omega-3 fatty acid supplementation had a beneficial effect on some cardiometabolic risk factors in women with PCOS [13].
Therefore we can conclude based on current evidence, omega-3 fatty acid may be recommended for the treatment of PCOS with insulin resistance as well as high cholesterol (especially LDL-Cholesterol) and Triglycerides.
#6 What are the plant-based sources of Omega-3?
Well-known sources of omega-3 fatty acids include fish oil and fatty fish like salmon, trout and tuna. Usually vegans and vegetarians don't take fish therefore it might get a little tricky to get omega-3 from a conventional diet. Fret not, we have compiled a list of plant-based food sources for your regular omega-3 intake.
1. Chia Seeds
Chia seeds are an excellent source of ALA omega-3 fatty acids. They are also high in fiber and protein. One study found that a diet with chia seeds, nopal, soy protein and oats can decrease blood triglycerides, glucose intolerance and inflammatory markers.[14] One ounce (28 grams) of chia seeds actually provides 4,915 mg of ALA omega-3 fatty acids, which is a whopping 307–447% of the recommended daily intake.
We can use these seeds as an ingredient in granola, salads, or smoothies, or they can mix them with milk or yogurt to make chia pudding. Mixing chia seeds with water also creates an egg substitute that vegans can use.
2. Hemp Seeds
Hemp seeds help to prevent the formation of blood clots and helps the heart recover after a heart attack. [15] 28grams of hemp seeds contains approximately 6,000 mg of ALA. [16] Hemp seed oil can also be consumed or as a salad dressing to provide a concentrated dose of omega-3 fatty acids.
3. Walnuts
Walnuts contain heaps of ALA Omega-3 fatty acids. A single ounce (28 grams) provides 2,542 mg, which easily fulfill an entire day’s requirements of omega-3 fatty acids. (fulfill an entire day’s requirements of omega-3 fatty acids. ( https://nutritiondata.self.com/facts/nut-and-seed-products/3138/2 )
If for some reason you can't consume enough Omega-3 fatty acids through diet, below are some of the vegan/vegetarian options for Omega-3 fatty acids supplementation.
Things to look out for when searching for an vegan Omega-3 supplement
1. Non-Gelatine Capsule
Most capsules are made from gelatine, which is derived from boiling the hooves, stomach, and cartilage of animals like pigs and cows.
2. Non-animal sources
Be sure to note that the source of your supplement comes from algal oil, or marine algae, is a triglyceride source of EPA and DHA.
Vegan-friendly Omega-3 Supplements
1. Ovega-3 Vegetarian Softgels
With Ovega-3, you get 500 mg of high quality, sustainable omega-3s without a fishy aftertaste or risk of ocean-borne pollutants and toxins. It also provides at least 270 mg of DHA and at least 135 mg of EPA.
Pros: It is difficult to find a vegan-friendly supplements that contain both DHA and EPA, both are essential to combat PCOS.
Reviews:
I have searched high and low for the best vegan Omega-3 supplement. This is it. It is not cheap, but for about the same price as competitors, it delivers more EPA/DHA, in some cases, much more. This product gets dings in Amazon and other reviews for two reasons:
1) It uses Life's Omega as the main ingredient. It has been alleged that Life's Omega uses chemicals (hexane or isopropyl alcohol) to extract the omegas from algae. After looking into this carefully, I found that if it was ever the case that chemicals were used, it is not the case now. So I feel confident in recommending this product.
2) It uses carrageenan in the capsule. Again, after researching this, I think the blowback on carrageenan is overblown--it is not a carcinogen as has been alleged. It *may* cause gut discomfort, but in truth, I have the most sensitive gut of anyone I know and I do not have any issues with consuming the capsules. So again, I feel confident in recommending this product.
I like this product for another reason--I never have to be concerned about which fish/krill/mollusk or which ocean the omegas come from, whether those creatures are contaminated and whether the contamination has been *completely* removed. One less thing to worry about. ~Best of Breed
Cons: Some complained that the pill is too large to swallow. But overall manageable.
Reviews: Large pills to swallow, so that was a problem. But, the ingredients are perfect for us since we're both vegan. So, I am grateful for the product. ~ amybeth7
2. Amala Vegan - Omega 3 DHA + EPA
Amala is a popular brand for vegan, and it is amazing to note that the pills are quite small and cheaper when compared to other alternatives. Just that you have to take more pills to compensate for the small size.
Pros: If you have difficulties swallowing pills, this is the one for you. They are created for easy digestion.
I've spent considerable time researching before buying a vegan Omega 3. One thing that stood out as a positive was the GMP logo on the bottle. That indicates this company adheres to Good Manufacturing Practices. Anyone can read up on what this means by doing an internet search. Overall, a great product which I intend to continue using. ~Nick Falcone
One capsule of this supplement has alsmost exactly the amounts of DHA and EPA recommended by my nutritionist, plus 1/3rd the RDA of natural Vitamin E (d-alpha ... vs. d-l-alpha..., the latter being synthetic). I like that this is from a vegan source. I don’t get the strong fishy smell some people have mentioned. When I open the bottle and put my nose right to its opening, I can detect a slight fish smell; but that’s when I’m really focusing on if I can detect it, or not. All our noses are different, of course. In short, this supplement is perfect for me. ~B. Atkinson
Cons: You might have to consume more per month to reach the recommended dosage and there is an oddly-fishy taste as mentioned by some reviewers.
I have tried about half a dozen different plant based EPA/DHA formulas and this one seems best so far. I literally feel the effects of this supplement, within a few hours, in the texture of my facial skin, which becomes softer and feels more healthy. This omega oil seems absorbable and potent. It also helps prevent dry-eyes from medications which seem to dry-out my tear ducts. Other supplements I've tried don't produce such noticeable effects. Since this seems to effect the glands and secretions of my face and eyes so well, I feel it is highly likely it also is supporting other, interior functions of my metabolism, in positive ways.
I subtract one star because the cost is prohibitive. For me to achieve the doses I need I must take 12 capsules per day, meaning a bit over 4 bottles per month. I am looking to meet levels of 1200 mg EPA and 800 mg DHA daily, for good brain function (Search "Fighting Depression and Improving Cognition with Omega-3 Fatty Acids" for information about these levels). This puts the monthly cost at about $85.
The "fishy taste" some find associated with these is really an algae taste. Fish eat algae and fish eat other smaller creatures which also eat algae, so fish flesh tastes like concentrated algae, not the other way around. These have a distinct taste which comes through the capsules just a bit, for the few moments they are in the mouth, before swallowing. I find no after-taste or gas caused after those brief seconds. I remind myself the taste is algae, not fish, and find this helps relieve any revulsion caused from evoking the memory of the taste of fish flesh. It is actually reassuring for this oil to taste like the real food it comes from, indicating it hasn't been too highly processed. ~ Buddy
I greatly appreciate a vegetarian option for Omega 3! My husband has no problem with the gel caps; however, I have a slight taste of something ocean-like (seaweed/fish) immediately after I take it. Overall, I highly recommend this product. ~LGC
Ingredients
Water-Extracted Algae Oil, Natural Tocopherol, Vegan-Softgel (Modified Corn Starch (non-GMO), Carrageenan, Sorbitol, Glycerine, Purified Water). This product is free from animal products, derivatives or byproducts. 100% Vegetarian & Vegan. It is registered Vegan by the Vegan Society. Food Sensitivity: Free of GMOs, Yeast, Gluten, Milk, Starch, Hexane, Egg, Diary, Fish, Shellfish, Sugar, Salt. Free From Artificial: Colors, Flavors or Preservatives.
3. Brain Armor
Brain Armor comes with more omega 3s per serving than most vegan supplements.
However, as it is with other supplements, it is bigger in size.
The good thing is they are reasonably priced. You don'y have to take multiple servings as one serving suffice to meet your daily requirements.
Pros: Reasonably priced
One of the things that I find that makes this supplement different from other omega 3's is that it uses algal oil for the EPA and DHA instead of fish oil. Basically the fish get the EPA and DHA from algae , then we get it from them. Using algal oil ( made from the algae ) cuts out the middle man and is sustainable because the algae can be farmed . This makes the product vegetarian and environmentally friendly and also cuts out the possible mercury issues from some fish. The supplement also has vitamin D3 and E that helps in brain health. I eat a KETO diet and the addition of the MCT oil in this supplement makes it a great not just for the regular person but especially for the KETO person ( look up MCT oil for the added benefits for health) ~doodles
Cons: Big in size. Might have difficulty in swallowing and they do have a fishy smell.
I like this but they taste Like fish which was gross when I use to eat fish but is way grosser now really really wanted to love them by I will be hunting for a different omega 3 ~gina
4. Nordic Naturals - Algae Omega
It provides 715 mg total omega-3s, which is higher than other alternatives. (EPA: 195 mgDHA: 390 mgOther Omega-3s: 130 mg) It is also certified 100% vegetarian by the American Vegetarian Association.
Every batch of Nordic Naturals algae oils is tested by a third-party certified lab for environmental toxins, including heavy metals. All algae oils are in the triglyceride form and surpass the strictest international standards for purity and freshness. Certificates of Analysis available upon request.
Pros: No fish smell and there's a natural lemon flavor, which reviewers note tastes light and masks any algal smell or taste.
I purchased this because I'm vegan and needed an alternative to fish oils. I was initially turned off by the price... o_O ...but decided to give it a shot.
There is really SOMETHING special about this oil! I immediately noticed positive differences in my concentration after taking it. Though, initially, I thought I was just having a good day. :o) ...I'm an analyst, which, inherently, requires a lot of focusing. ...It didn't do for my mind what spinach did to Popeye's body--or maybe it did. ;o) But it really did some noticeably different things, for example, to how I addressed issues that might have had me feeling a bit overwhelmed previously. It's like my mind took a huge exhale and gently calmed itself before taking on the task(s). ...Five minutes after you take it, you won't necessarily feel some overwhelming sense of peace OR a sudden realization of how to travel through time. But, when it's time to really take your mental skills to task, you'll notice a pleasant difference in your approach.
I just hope it's reshaping my mind and not just providing a quick, temporary fix. ~aya
This is a great way to get the benefits of an omega supplement if you are a vegetarian. My daughter has chronic kidney disease, and we went to one of the top kidney specialists in the country to get some recommendations for helping her kidneys not degrade, and hopefully even improve, as she grows up. In general, any kind of meat is harder on the kidneys, so we've kept her on an almost exclusively vegetarian diet. The kidney specialist recommended an omega supplement, and we had been giving her one that was fish oil-based. When I found the Nordic Naturals algae omega, I figured that would be good, because it would eliminate any issues related to an animal-derived supplement. My daughter likes this better, too, because it eliminates the fish taste! ~Drummer & Engineer
Cons: The oily texture might put off some users.
I am not comfortable with ingesting syrups and oils in general, but since I needed this supplement I decided to tough it out. The oil itself smells and tastes good, the oily texture though puts me off a bit and I always have to pour it on some kind of food in order to take it. I do burp a little afterwards, but overall it's ok. I haven't noticed any change in mood so far, but I have only been using it for a week or so. It's a good alternative to fish oil (I am vegetarian), but a better option than the soft gels, as they contain glycerin (derived from bovine tissues), carrageenan (still being subjet of several studies, but recent research suggest that it might be a carcinogen and pose a risk for your digestive system) and caramel color (which is unnecessary and would like to avoid altogether). Will see in a few months if it's worth the money ~Alice_C
5. Deva Omega 3s
Deva is one of the most reputable supplement manufacturers. If you have a hard time swallowing pills, I highly recommend this liquid omega 3 supplement instead.
Pros: Easy to swallow
Great product for pregnancy if you have trouble swallowing pills. It is made from algae grown in special farms and not the ocean so there is no worry about mercury toxicity, which is a huge plus ~Amazon Fanatic
It's algae oil. It's not going to taste amazing on its own, get over it. This stuff is great, lasts for months, and is a really easy way to give dha/epa to my entire family. I add some drops to everyone's orange juice along w/ our probiotics. Can't even taste it. Easy peasy. I'm happy. ~Lisa
Cons: Some fishy smell as reported by some users.
The product works great. However, I did not like the taste. Ended up ordering the capsules. ~
Ingredients
Microalgae Oil which typically provides: Amt Per Serving:500 mg % Daily Value :N/A,Total DHA + EPA Amt Per Serving:200 mg % Daily Value :N/A,DHA (docosahexaenoic acid) Amt Per Serving:140 mg % Daily Value :N/A,EPA (eicosapentaenoic acid) Amt Per Serving:80 mg % Daily Value :N/A,,Other Ingredients: Sunflower oil, natural mixed tocopherols, lemon oil, stevia, ascorbyl palmitate, sunflower lecithin, rosemary extract, citric acid (all of the ingredients are from plant/mineral sources).
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