Omega-3 fatty acids (EPA and DHA) have anti-inflammatory properties that are relevant to PCOS, where chronic low-grade inflammation is common.

What the research shows:

• Reduces inflammatory markers (CRP, IL-6) • May improve lipid profiles (lowers triglycerides, which are often elevated in PCOS) • Some evidence for modest testosterone reduction • May improve insulin sensitivity (evidence is mixed) • Possible benefits for mood and depression

Dose ranges in research: 1,000-4,000 mg combined EPA+DHA daily. Higher EPA content appears more beneficial for anti-inflammatory effects.

Sources: Fatty fish (salmon, mackerel, sardines) 2-3 times per week, or fish oil/algae oil supplements.

What to look for in a supplement: • Check the EPA+DHA content, not just the total fish oil amount • Third-party tested for purity (heavy metals, oxidation) • Algae-based omega-3 is a good option for vegetarians/vegans

Omega-3 is unlikely to be transformative on its own for PCOS, but it's a well-supported anti-inflammatory intervention with general health benefits. It works best as part of a broader approach rather than as a standalone treatment.