Flaxseeds For PCOS: Benefits, Risks & Practical Tips

Flaxseeds are amongst the most nutritious foods in the world and their effects appear to be particularly beneficial for the management of PCOS (Polycystic Ovary Syndrome). But can consuming more flaxseeds really help you reverse PCOS? And what is the best way to use them?

That’s what you’ll find out in this article where I explain the benefits and potential risks of flaxseeds for PCOS according to the current evidence. I’ll also give you some practical tips on how to best choose, use, store and consume flaxseeds to gain the most benefits.

If you’d like to learn more about the key dietary basics for the management of PCOS, make sure to check out my previous detailed article ‘The Best PCOS Diet For PCOS (Ultimate Guide)’.

What are flaxseeds?

Flaxseeds, also known as linseeds, come from the flax plant (Linum Usitatissimum) and their consumption is associated with multiple health benefits. There are different types of flaxseeds but brown and golden flaxseeds are the most popular variations.

Besides their exceptional nutritional profile, flaxseeds are also very versatile which makes them a popular cooking ingredient. For women with PCOS, however, those seeds may play an extremely important role in the management of their symptoms. And here is why.

Benefits of flaxseeds for PCOS:

Decreased androgens
Improved insulin resistance
Weight management
Reduced inflammation
Improved fertility
Cardiovascular health support

✓ Decreased androgens

One of the biggest benefits of flaxseeds for PCOS is their strong anti-androgenic effects which is particularly important for women with this condition. That’s because excessive levels of androgens (the ‘male’ hormones) are responsible for the vast majority of PCOS-related symptoms (such as hirsutism, acne, hair loss and irregular periods).

Dietary and lifestyle strategies focused on decreasing androgens and restoring hormonal balance are therefore the most effective ways to reduce those symptoms. You can find out more here: ‘How To Treat PCOS Naturally (Science-Based Guidelines)‘.

While there are several different factors in play (genetics, lifestyle, environment) the consumption of flaxseeds may be one of the most powerful nutritional interventions for women with PCOS.

It’s been shown in multiple studies that supplementing with flaxseeds can significantly decrease the levels of androgens (including total and free testosterone) and lead to major improvements in several PCOS symptoms.

“Flaxseeds can significantly decrease androgens and improve PCOS symptoms.”

One of the reasons for those effects is the high content of lignans found in flaxseeds. Lignans are a powerful type of phytoestrogens (plant estrogens) associated with antioxidant and hormone-balancing properties.

Those compounds have been shown to reduce androgens and increase the levels of SHBG (sex hormone-binding globulin) in the blood. SHBG (which is typically decreased in women with PCOS) is an important protein responsible for eliminating excess androgens from the body.

Including more flaxseeds in your diet (which is believed to be the richest source of lignans to date) could therefore be extremely beneficial for your hormone regulation. Some even believe that flaxseed may be used as a natural alternative to some PCOS drugs in the future.

✓ Improved insulin resistance

Insulin resistance is a condition when your body isn’t able to process insulin effectively leading to hyperinsulinemia (high levels of insulin). This condition is now considered to be the leading cause of PCOS in most women since high insulin levels in the blood can signal to your ovaries to produce excessive amounts of androgens.

You can find more information about this process here: ‘PCOS Insulin Resistance Explained & How To Reverse It’.

The good news is that flaxseeds have been shown to help manage blood sugar and decrease insulin levels in several studies (including studies involving women with PCOS). Flaxseeds are naturally low in carbohydrates and high in fiber (both soluble and insoluble) which appears to be responsible for the blood sugar-lowering effects.

Flaxseeds consumed with other types of foods may also help slow down the absorption of glucose into the bloodstream and prevent insulin spikes due to their high content of fat, protein and fiber.

✓ Weight management

PCOS is a complex endocrine disorder associated with several metabolic dysfunctions that can lead to some drastic changes in body weight and body composition (weight gain, inability to lose weight, increased belly fat).

However, being overweight or obese also works the other way and can even worsen the progress of PCOS as it increases insulin resistance and inflammation in the body. This is the reason why weight management is such an important aspect of an effective PCOS treatment.

In fact, studies have shown that even small weight loss (5%) can lead to some major improvements in PCOS symptoms. The best way to lose weight is by making some permanent lifestyle changes and your diet should be on the top of the list.

Flaxseeds appear to be an excellent food for weight management. Multiple studies have shown significant reductions in body weight, BMI and belly fat after supplementing with flaxseeds. Those effects are mostly credited to the high content of fiber in flaxseeds that helps regulate hunger and increase the feeling of fullness.

Such effects are extremely important for women with PCOS since constant cravings and uncontrollable hunger are other typical features of the syndrome. You can find more information and useful tips here: ‘PCOS Cravings: How To Reduce Appetite & Excessive Hunger’.

✓ Reduced inflammation

Flaxseeds are a great source of several different polyphenols and antioxidant compounds that are considered highly beneficial to health. Additionally, flaxseeds are amongst the richest sources of plant omega-3 fatty acids (ALA) that are also known to have strong antioxidant and anti-inflammatory properties.

Keeping a balanced omega-3 to omega-6 ratio is another key aspect of health since excess levels of omega-6 fatty acids (found in most foods) may contribute to inflammation and affect your condition.

Because women with PCOS have been shown to have increased levels of inflammation and oxidative stress, they are oftentimes recommended to consume more anti-inflammatory foods as a part of their treatment strategy. And flaxseeds are an excellent choice for that.

✓ Improved fertility

Another great benefit of flaxseeds and their hormone-balancing properties is that they may help regulate menstrual cycle, improve ovulation and increase fertility. Those effects have been detected in several studies involving women with PCOS who supplemented with flaxseeds.

Additionally, flaxseeds also appear to be effective in reducing the volume and number of follicles in polycystic ovaries suggesting that they may be particularly beneficial for female fertility. Since PCOS is currently the leading cause of female infertility, such findings are extremely important.

If you also suffer from irregular periods and anovulation, including more flaxseeds in your diet could be a great natural strategy to regulate your cycles and improve fertility.

✓ Cardiovascular health support

The consumption of flaxseeds is also associated with multiple cardiovascular benefits. They have been shown to reduce blood pressure and LDL (the ‘bad’) cholesterol in the blood and therefore significantly decrease the risk of heart disease.

Most of the heart-protecting benefits of flaxseeds are attributed to their high content of omega-3 fatty acids, lignans and fiber. Because PCOS is a major risk factor for cardiovascular disease, those heart health benefits are extremely valuable for women with this condition.

Studies involving women with PCOS have even shown significant improvements in blood lipid levels (triglycerides and cholesterol) after the use of flaxseed supplements.

Disadvantages of flaxseeds:

Side effects
Digestive problems
Pregnancy

✕ Side effects

Despite the fact that a moderate intake of flaxseeds is unlikely to cause any severe side effects in most people, there are a few things worth considering.

For individuals suffering from thyroid problems, it is not recommended to consume flaxseeds in high amounts (more than 5 tbs per day) as they’re high in cyanogenic glycosides. Those compounds can form thiocyanates that can negatively impact your thyroid gland function.

Additionally, excessive amounts of flaxseeds may also interact with several medications (such as blood thinners) which is why it’s important to always consult with your doctors first.

✕ Digestive problems

You may also experience some digestive issues (such as bloating, gas, nausea and abdominal pain) from consuming too much flaxseed due to its high content of fiber.

It is best to start with smaller portions and increase gradually, especially if you’re currently not used to consuming high-fiber foods. Make sure that you drink a lot of water, too.

✕ Pregnancy

If you’re currently pregnant or breastfeeding you may also need to limit your intake of flaxseeds due to their high content of phytoestrogens and lignans.

Even though there is currently a lack of evidence about the effects of flaxseeds during pregnancy, it is suggested that those hormone-mimicking compounds may cause lower birth weight and negatively affect the baby’s development.

Best types of flaxseeds for PCOS:

Brown flaxseeds (whole)
Golden flaxseeds (whole)
Flaxseed oil
Flaxseed meal

There are many different ways in which you can consume flaxseeds and they can all be beneficial. However, there are a few differences between them and here’s what you should consider.

• Type

Brown flaxseeds appear to be slightly higher in antioxidant compounds and ALA fats than the golden version. On the other hand, golden flaxseeds have a milder flavor and are preferred by most people.

Flaxseed oil has the highest concentration of omega-3 fatty acids (ALA) but it lacks all the beneficial fiber found in whole seeds. It’s also not suitable for cooking as omega-3 fats can be easily damaged from exposure to heat and light. If you decide to use flaxseed oil, it is best to use it raw. Look for flaxseed oil products that are cold-pressed and come in dark-colored containers.

• Bioavailability

Flax meal (ground flaxseeds) is the best way to obtain the most nutrients and health benefits since whole flaxseeds can’t be fully digested by your body. However, once the seeds are broken (ground) they are very prone to oxidation and can lose their benefits.

It is, therefore, better to buy flaxseeds whole and grind them yourself in a coffee grinder or a food processor. You can store whole flaxseeds for a relatively long time (up to 1 year) and only use small batches at a time.

• Storage

If you don’t use the flax meal right away, make sure to keep it in a dark cool place (ideally in the fridge or freezer) to maintain its freshness. It should be then consumed within the next 1-2 weeks. Buying whole flaxseeds and grinding them yourself is also much cheaper than purchasing an already pre-ground flax meal.

• Quality

I also recommend buying high-quality flaxseeds if you’re going to use them on a daily basis. Look for flaxseeds certified organic if you want to ensure they don’t contain harmful pesticides, herbicides and endocrine-disrupting chemicals that could affect your hormones and PCOS.

Are flaxseeds (linseeds) good for PCOS?

Flaxseeds (linseeds) are considered to be extremely good for PCOS due to their multiple benefits important for the management of this condition. The consumption of flaxseeds may help decrease androgens, reduce insulin resistance, manage weight, improve fertility and support cardiovascular health.

Can flaxseed cure PCOS?

According to research, PCOS is a life-long condition that cannot be completely cured with any natural or medical intervention, including flaxseed. However, the consumption of flaxseed may help significantly reduce several PCOS symptoms and allow women with this condition to live a healthy life.

Which flaxseed is good for PCOS?

Both golden and brown flaxseeds are highly nutritious and therefore considered good for PCOS. While brown flaxseed may contain larger amounts of antioxidants and ALA fats, those differences are only minimal. Both types of flaxseed, however, should always be consumed ground to get the most benefits.

What does flaxseed taste like?

The taste of flaxseed can be generally described as earthy and nutty with a sweet undertone. Brown flaxseed has a slightly stronger flavor and richer aroma in comparison to golden flaxseed which is naturally milder. However, flaxseeds have an overall neutral taste when mixed into meals and recipes.

Best flaxseed products for PCOS:

Organic Whole Brown Flaxseeds by Bob’s Red Mill (available on Amazon)
Organic Whole Golden Flaxseeds by Bob’s Red Mill (available on Amazon)
Organic Ground Flaxseed by Spectrum (available on Amazon)
Organic Cold-pressed Flaxseed Oil by Puritan’s Pride (available on Amazon)

These are some of my favorite flaxseed products I buy on a regular basis. I prefer buying whole organic flaxseeds in bulk as I go through them quite quickly. I usually buy both brown and golden variations as they are slightly different in taste and I like to use them in different recipes. I personally like the taste of flaxseeds but if you’re not used to it you may want to opt for golden flaxseeds as they’re not as strong in flavor.

How to use flaxseeds for PCOS:

Flaxseeds can be easily incorporated into a diet in many different ways and forms. Depending on the type and brand of flaxseed products, the effects on PCOS may vary. However, there are some general recommendations based on the research findings that may be followed to maximize the positive effects.

How much flaxseed per day for PCOS?

As a general rule, women with PCOS should consume between 1-3 tablespoons of ground flaxseeds per day to achieve the most health benefits. However, the optimal dosage of flaxseeds for PCOS may differ between individuals depending on their personal circumstances and the type of flaxseeds used.

How to consume flaxseed for PCOS?

Flaxseeds can be used for PCOS on a daily basis when consumed in the recommended amounts (1-5 tbsp/day). The best way to eat flaxseeds is freshly ground to increase their bioavailability and maximize freshness. Ground flaxseeds can be added straight into meals or mixed into drinks and recipes.

When is the best time to eat flaxseeds for PCOS?

The best time to eat flaxseeds for PCOS appears to be with meals since it may help slow down digestion, stabilize blood sugar levels and increase the feeling of fullness. However, flaxseeds can be consumed at any time of the day depending on one’s personal preferences and dietary habits.

How to make flax eggs:

Use flax meal or grind whole flaxseeds
Combine 1 tbs of ground flaxseeds with 3 tbs of water
Mix well
Let it thicken for 15-30 minutes in the fridge
Use the mixture as an egg substitute in recipes

Pro tips:

Use flax eggs – if you’re on a plant-based diet or you can’t tolerate regular eggs, you can use flax eggs in baking as a great substitute, just beware that flax eggs have a completely different nutritional value (find out more: ‘Is Eating Eggs Good Or Bad For PCOS? (Evidence-Based’)
Mix flaxseeds into meals – ground flaxseeds can be easily mixed into almost any meal (both sweet and savory) including salads, soups, stir fry, sauces, yogurt, cereal, oatmeal and more
Mix flaxseeds into drinks – you can also add ground flaxseeds into drinks such as smoothies, protein shakes or even plain water (to make ‘flaxseed water’) as they have a quite neutral taste, just beware that they soak up water and make a ‘gelly’ consistency
Make flax milk – flax milk is a popular dairy-free alternative that can be easily made at home (by blending flaxseeds with water), it has a similar taste to almond or oat milk and a great nutritional value, you can find more information here: ‘What Type Of Milk Is Best For PCOS? (The Ultimate Guide)‘
Use flaxseeds for baking – flaxseeds work particularly great in baking due to their unique texture and slightly nutty flavor, you can add them to cakes, pies, pancakes, cookies, bread and even raw desserts
Make flaxseed crackers – one of my favorite way to use flaxseeds is to make low-carb gluten-free crackers, you can literally just combine flaxseeds with water (or add some spices and other seeds/nuts), spread it on a baking sheet and bake until crispy, this also works to make low-carb flaxseed wraps
Track your progress – get tested and keep a track of your progress, with enough data you’re more likely to see what dietary strategies and supplements work for you best and it also helps you stay motivated, you can find some useful tools here ‘TOP 5 Smart Devices To Monitor & Manage PCOS‘

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