Episode #164: Balance Your Hormones with Omega-3 Power

Hi, and welcome back to the PCOS Repair Podcast. In this episode, we’re going to dive into a simple but powerful nutrient that supports hormone health—omega-3 fatty acids. Now, I know supplements and so-called superfoods are thrown around a lot online. It can be really confusing to know which ones actually matter. But when it comes to omega-3 fatty acids, they’re easy to get naturally—without taking a supplement—and I’ve seen some really great benefits from this nutrient when it comes to PCOS symptoms.

We’ll get into which symptoms I’ve seen significantly improve both personally and with patients and clients. Whether you’re just starting your PCOS health journey or looking for additional support, this episode is a great way to learn more about nutrients that are important to include in your diet or supplement routine.

Why Omega-3s Matter

Let’s start with the benefits of omega-3s and why you might want to consider them. First, they’re strongly anti-inflammatory. As we know, chronic low-grade inflammation is a root cause for many women with PCOS. Even if inflammation isn’t your primary root cause, most of us with PCOS experience some level of inflammation—whether from insulin resistance, excess fat, or hormonal imbalances.

Omega-3s help calm that inflammation. Second, they are the building blocks of healthy hormone production. One of the biggest problems from the low-fat diet era was that we were told to avoid fat, and as a result, many women weren’t getting the healthy fats needed for hormone production. Our bodies need certain fats—like omega-3s and some cholesterol—in order to create hormones and maintain balance. Without them, we risk issues like dominant testosterone or estrogen, or low progesterone.

Third, omega-3s improve insulin sensitivity. They help our cells respond better to insulin, which helps regulate blood sugar and lower testosterone, supporting overall hormone health. Lastly, omega-3s support brain health and emotional regulation. If you’re dealing with anxiety, mood swings, or brain fog, omega-3s can help.

Now, they’re not a magic pill. If you’ve listened to this podcast for any length of time, you know it comes down to your overall environment—nutrition, movement, sleep, stress management—all tuned to your unique needs. Omega-3s are just one small part of creating a balanced environment where your body can thrive.

Sources of Omega-3s

Personally, I take a supplement. But not all omega-3 supplements are created equal—some taste awful. The two I like are from Nordic Naturals, which keeps their ingredients clean and processes above board. One is a gel capsule—large, but easy to swallow and doesn’t taste fishy. I avoid their green, phyto-based one—it smells like seaweed, and when I store it in my weekly supplement containers, the smell seeps into everything else.

Another option I don’t mind is their lemon-flavored oil. It doesn’t taste fishy at all, and it’s easy to take by the teaspoon.

If you want a full list of supplements I recommend for PCOS, you can grab my free PCOS Supplement Guide—I’ll link it in the show notes. That also gives you access to my Fullscript online dispensary, where you’ll find all the trusted brands I recommend. These are third-party tested and regularly updated by me based on availability and quality. You’ll also get a 20% discount through my link.

Dietary Omega-3s

You can also get omega-3s from your diet. Some of the best sources include:

• Fatty fish like salmon, sardines, and mackerel
• Flax seeds and chia seeds, as long as they’re raw and not cooked
• Walnuts
• Algae or seaweed-based foods

Keep in mind: if flax or chia seeds are cooked or heated—like baked into granola or stirred into hot oatmeal—they lose the omega-3 benefit. So sprinkle them on top instead of cooking them in.

Choosing a Good Supplement

If you’re shopping for a supplement, look for one with high-quality fish oil or algal oil. You want active forms of omega-3s—EPA and DHA—and a product that’s third-party tested for heavy metals. Fish oil supplements can have contamination risks, so choosing a reputable brand is essential. The same goes for sourcing your fish; the quality of the fish you eat matters.

How Much Do You Need?

In general, aim for 1,000 to 3,000 mg of EPA and DHA per day. You don’t need to worry about overdosing—if you eat salmon and take a supplement the same day, that’s totally fine.

What to Expect

How do you know if omega-3s are helping? Some women notice:

• Clearer skin
• Less bloating
• Better mood and emotional regulation
• More regular cycles
• Improved ovulation
• Fewer cravings
• More stable blood sugar

These are supported by studies, but remember: if omega-3s are the only piece missing from an otherwise balanced lifestyle, you may see big improvements. But if other pieces are still off, the results might be less noticeable.

Omega-3s and Hair Health

One area I’ve seen a consistent impact is hair health. Women with hair loss, thinning, or limp hair often see improvements when they add omega-3s. That said, supplements aren’t a replacement for healthy habits. You can’t supplement your way out of poor sleep, chronic stress, or imbalanced blood sugar. But if you’re doing your best and still struggling with hair issues, omega-3s can help.

Even my hairdresser noticed the difference when she stays consistent with omega-3s—her hair feels fuller. Just keep in mind, this takes time. Think in terms of 3 to 6 months, not weeks.

Getting Started

Start by adding omega-3-rich foods to your diet:

• Salmon once or twice a week
• Ground flax seeds in a smoothie or sprinkled on oatmeal
• A handful of walnuts as a snack
• Chia pudding for breakfast or a snack

If you’re not getting enough, consider a supplement. And for even more benefit, omega-3s pair beautifully with magnesium and vitamin D—my top three supplement picks for PCOS.

You can find my full list and preferred brands in the free PCOS Supplement Guide. It outlines what each supplement supports, how to choose the right one for you, and includes the discount link to my dispensary.

Omega-3s are a simple, low-effort, but high-impact nutrient that supports hormone production, reduces inflammation, improves insulin sensitivity, and helps regulate mood. And the best part? You can start today with small changes to your meals—or explore supplementation if needed.

Before we wrap up, I want to emphasize: no supplement alone will fix PCOS. It takes a holistic, well-rounded approach. Nutrition, movement, sleep, stress management, mindset—and yes, smart supplementation—all work together. That’s the formula for lasting change.

So, if you found this episode helpful, head over to supplementsforpcos.com to grab your free guide. And make sure to hit subscribe on your favorite podcast app so you never miss an episode.

Thanks for listening, and until next time—bye for now!