6 Health Benefits Of Omega-3 Fatty Acids

Biggs February 12, 2024
Getty Creative

Omega-3 fatty acids have garnered a great deal of attention from health professionals, thanks to their numerous potential health benefits. In fact, ongoing research is investigating the role omega-3 fatty acids may play in aiding in the treatment of numerous conditions including heart disease, diabetes, dementia and depression. Omega-3s are found naturally in a variety of foods including fatty fish, nuts, seeds and green leafy vegetables, as well as in supplement form.

In this article, we take a closer look at some of the expert-backed benefits of omega-3 fatty acids, plus how you can increase your intake.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a type of polyunsaturated fat found in a variety of foods and supplements. In the body, omega-3s are components of cell membranes and affect cell receptors, impacting an array of bodily functions ranging from regulating blood clotting to lowering inflammation. They are associated with a variety of health benefits and play a key role in the health of the lungs, heart, brain and blood vessels.

There are three main types of omega-3 fatty acids found in different food sources:

  • Alpha-linolenic acid (ALA)
  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)

Omega-3 fatty acids are considered essential nutrients, as they aren’t naturally produced by the body and must be obtained from foods or supplements, explains Cheryl Mussatto, a Topeka, Kansas-based registered dietitian and author of The Nourished Brain.

Food and Supplement Sources of Omega-3 Fatty Acids

Fatty varieties of fish (such as salmon, mackerel, tuna and sardines) are especially rich in omega-3 fatty acids, including DHA and EPA. Plant-based sources of omega-3 fatty acids are also available and include nuts, seeds and vegetable oils. However, keep in mind that these foods contain ALA, which can only be converted to DHA and EPA in limited amounts.

Supplementation may also be worth considering, especially if seafood isn’t a regular part of your diet or if you’re having trouble meeting your needs through food sources alone. Common supplements that contain omega-3 fatty acids include:

  • Fish oil
  • Fish liver oil
  • Krill oil
  • Algal oils
  • Flaxseed oil

Benefits of Omega-3 Fatty Acids

Research shows promising results on the possible benefits of omega-3 fatty acids. Below, we explore a few of the top ways that upping your intake of omega-3s can impact your health.

Supports Heart Health

Omega-3 fatty acids have been studied extensively for their ability to keep your heart healthy and protect against heart disease. Omega-3 fatty acids may improve multiple aspects of heart health by lowering triglyceride levels, reducing the risk of arrhythmia (irregular heartbeat) and slowing the build-up of plaque in the arteries, explains Mussatto.

In fact, one review of 38 studies found that omega-3 fatty acids could reduce the risk of dying from heart disease and improve outcomes for heart conditions, such as heart attack[1]. In another study, supplementing with fish oil significantly reduced the risk of heart attack and heart disease[2].

Promotes Prenatal Growth and Development

Omega-3 fatty acids are especially important during pregnancy, notes Hannah Whittaker, a registered dietitian that specializes in pediatric and prenatal nutrition based in Liverpool, U.K. “Omega-3 fatty acids, particularly DHA, are important for the development of babies’ brains and eyes,” she says. “Adequate intake of omega-3 fatty acids during pregnancy has been linked to improved cognitive function and visual acuity in infants.”

Plus, Whittaker explains getting enough omega-3s in your diet may also support maternal health during pregnancy. In fact, studies show EPA decreases symptoms of depression and reduces the risk of postpartum depression after birth[3].Some studies also suggest that omega-3s could reduce the risk of preterm birth, though research is mixed.

Eases Inflammation

“Omega-3s also have anti-inflammatory properties that may help to reduce inflammation in the body,” says Whittaker. Chronic inflammation may contribute to a long list of health conditions, including obesity, cancer, heart disease and diabetes.

One meta-analysis concluded that omega-3 fatty acids could reduce levels of c-reactive protein (CRP), a marker of inflammation, in people with cancer[4]. Another large review had similar findings, reporting that omega-3 supplementation could decrease CRP and other inflammatory markers in adults with various health conditions[5].

May Improve Mental Health

“Research has found that omega-3 [fatty acids] may also be beneficial for mental health,” says Whittaker, adding that supplementation may help ease symptoms of depression and anxiety. According to one study, both high and low doses of omega-3 supplementation were effective for the treatment of major depressive disorder compared to a placebo[6]. Another study showed that omega-3s could also help improve symptoms of anxiety[7].

Researchers believe omega-3s work by altering certain pathways in the brain, which regulate emotion and are involved in the development of certain psychiatric disorders. Although more research is needed, omega-3 fatty acids have also been tested for the treatment of other conditions, including schizophrenia, mood disorders, attention deficit hyperactivity disorder (ADHD) and autism.

Enhances Brain Function

Omega-3 fatty acids play an important role in regulating brain function. They’re believed to help protect the cells against oxidative stress, according to Mussatto, which could be involved in the development of conditions like Alzheimer’s disease. A 2018 review in Nutritional Neuroscience concluded that omega-3 fatty acids could be especially beneficial at the onset of Alzheimer’s disease, when brain function is slightly impaired[8].

Some studies show omega-3s could also help preserve brain function as you get older. One review of 14 studies found that omega-3s could positively affect certain aspects of brain function in older adults, including short-term memory, executive function and perceptual speed[9]. Plus, another study concluded that omega-3s could increase blood flow to the brain and improve learning, memory and cognitive well-being[10].

Supports Joint Health

“Omega-3 fatty acids may help to reduce joint pain and stiffness in people with rheumatoid arthritis and other inflammatory joint conditions,” says Whittaker. This may be thanks to their anti-inflammatory properties and their ability to decrease the production of pro-inflammatory proteins in the body.

A 2021 study found that omega-3s may significantly reduce pain in people with osteoarthritis, a type of degenerative joint disease[11]. In another small study, taking omega-3 fatty acids alongside medications for rheumatoid arthritis led to greater improvements in symptoms[12].

“Currently, there is no standardized test for omega-3 deficiency, so it can be hard to pinpoint or detect,” says Mussatto. However, certain symptoms can indicate a deficiency and may mean it’s time to check in with a doctor.

According to Mussatto, some of the key symptoms to keep an eye out for include:

  • Thinning or brittle hair
  • Skin problems, including rashes, irritation or acne
  • Brain fog
  • Joint pain or stiffness

Be sure to also talk to a doctor before starting supplementation if you have any underlying health conditions or are taking other medications. This is especially important if you’re taking blood thinners, such as warfarin, as high doses of omega-3s may increase the risk of bleeding.

Sources

Footnotes

  1. Khan SU, et al. Effect of Omega-3 Fatty Acids on Cardiovascular Outcomes: A Systematic Review and Meta-Analysis. EClinicalMedicine. 2021;38:100997.
  2. Hu Y, et al. Marine Omega-3 Supplementation and Cardiovascular Disease: An Updated Meta-Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants. J Am Heart Assoc. 2019;8(19):e013543.
  3. Hsu M-C, et al. Omega-3 Polyunsaturated Fatty Acid Supplementation in Prevention and Treatment of Maternal Depression: Putative Mechanism and Recommendation. J Affect Disord. 2018;238:47-61.
  4. Pan L, et al. Omega-3 Polyunsaturated Fatty Acids Can Reduce C-Reactive Protein in Patients with Cancer: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutr Cancer. 2022;74(3):840-851.
  5. Kavyani Z, et al. Efficacy of the Omega-3 Fatty Acids Supplementation on Inflammatory Biomarkers: An Umbrella Meta-Analysis. Int Immunopharmacol. 2022;111:109104.
  6. Luo X-D, et al. High-Dose Omega-3 Polyunsaturated Fatty Acid Supplementation Might Be More Superior Than Low-Dose for Major Depressive Disorder in Early Therapy Period: A Network Meta-Analysis. BMC Psychiatry. 2020;20(1):248.
  7. Su K-P, et al. Association of Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety Symptoms: A Systematic Review and Meta-Analysis. JAMA Netw Open. 2018;1(5):e182327.
  8. Canhada S, et al. Omega-3 Fatty Acids' Supplementation in Alzheimer's Disease: A Systematic Review. Nutr Neurosci. 2018;21(8):529-538.
  9. Del Moral AM, et al. Omega-3 Fatty Acids and Cognitive Decline: A Systematic Review. Nutr Hosp. 2019;36(4):939-949.
  10. Dighriri IM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022;14(10):e30091.
  11. Bahamondes MA, et al. Effect of Omega-3 on Painful Symptoms of Patients With Osteoarthritis of the Synovial Joints: Systematic Review and Meta-Analysis. Oral Surg Oral Med Oral Pathol Oral Radiol . 2021;132(3):297-306.
  12. Rajaei E, et al. The Effect of Omega-3 Fatty Acids in Patients With Active Rheumatoid Arthritis Receiving DMARDs Therapy: Double-Blind Randomized Controlled Trial. Glob J Health Sci. 2016 ; 8(7):18–25.

References

  1. Krupa K, et al. Omega-3 Fatty Acids. Treasure Island (FL): StatPearls Publishing; 2023.
  2. Omega-3 Fatty Acids: Fact Sheets for Consumers. National Institutes of Health. Accessed 04/19/2023.
  3. Omega-3 Supplements: In Depth. National Center for Complementary and Integrative Health. Accessed 04/19/2023.
  4. Omega-3 Fatty Acids: An Essential Contribution. Harvard T.H. Chan School of Public Health. Accessed 04/19/2023.
  5. Dighriri IM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022;14(10):e30091.
  6. Kar S, et al. Effects of Omega-3 Fatty Acids in Prevention of Early Preterm Delivery: A Systematic Review and Meta-Analysis of Randomized Studies. Eur J Obstet Gynecol Reprod Biol. 2016 ;198:40-46.
  7. Serra R, et al. Supplementation of Omega 3 During Pregnancy and the Risk of Preterm Birth: A Systematic Review and Meta-Analysis. Nutrients. 2021;13(5):1704.
  8. Pahwa R, et al. Chronic Inflammation. Treasure Island (FL): StatPearls Publishing;2023.
  9. Bozzatello P, et al. Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data. J Clin Med. 2016;5(8):67.
  10. Cabana-Domínguez J, et al. Comprehensive Exploration of the Genetic Contribution of the Dopaminergic and Serotonergic Pathways to Psychiatric Disorders. Transl Psychiatry. 202212(1):11.
  11. Kostoglou-Athanassiou I, et al. The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis. Mediterr J Rheumatol. 2020;31(2):190–194.
Important Notice: This article was also published at www.forbes.com by Rachael Ajmera where all credits are due. Expert reviewed by Keri Gans, R.D.N.

Disclaimer

The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Veripeudic.com. None of the statements here have been evaluated by the Food and Drug Administration (FDA). The products of Vesripeudic.com are not intended to diagnose, treat, cure, or prevent any disease. The information being provided should only be considered for education and entertainment purposes only. If you feel that anything you see or hear may be of value to you on this page or on any other medium of any kind associated with, showing, or quoting anything relating to Veripeudic.com in any way at any time, you are encouraged to and agree to consult with a licensed healthcare professional in your area to discuss it. If you feel that you’re having a healthcare emergency, seek medical attention immediately. The views expressed here are simply either the views and opinions of Veripeudic.com or others appearing and are protected under the first amendment.

Veripeudic.com promotes evidence-based natural approaches to health, which means integrating her individual scientific and clinical expertise with the best available external clinical evidence from systematic research. By individual clinical expertise, I refer to the proficiency and judgment that individual clinicians acquire through clinical experience and clinical practice.

Veripeudic.com does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. Veripeudic.com does not warrant the performance, effectiveness, or applicability of any sites listed, linked, or referenced to, in, or by any multimedia content.

To be clear, the multimedia content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any website, video, image, or media of any kind. Veripeudic.com hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of the content, which is provided as is, and without warranties.

Tags:
Biggs

Posted by: Biggs