Omega-3 fatty acids are associated with a wide range of health advantages. Notably, they may support cardiovascular and brain function, reduce inflammatory processes, and offer protection against several chronic illnesses.
These fatty acids are extremely important. They deliver numerous potent benefits for both your body and brain. In fact, few nutrients have been examined as extensively as omega-3s.
Below are 17 scientifically supported health benefits of omega-3 fatty acids.
1. May help with depression and anxiety
Depression ranks among the most common mental health disorders worldwide. Typical symptoms include persistent sadness, low energy, and loss of interest in daily activities.
Anxiety, another frequent condition, involves persistent feelings of fear, panic, and unease.
Research indicates that people who regularly consume omega-3s are less prone to depression. Furthermore, trials in individuals with depression and anxiety show that omega-3 supplementation can sometimes alleviate symptoms.
There are three main omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Of these, EPA seems to be the most effective for easing depression.
summaryOmega-3 supplements may help treat and prevent depression and anxiety. EPA appears to be the most effective at lowering depressive symptoms.
2. May support eye health
DHA, one form of omega-3, is a key structural part of the retina. Insufficient DHA intake can lead to vision issues over time.
Interestingly, adequate omega-3 intake is also linked to a reduced risk of macular degeneration, a leading cause of irreversible vision loss worldwide.
summaryDHA is an essential component of retinal structure. It may help protect against macular degeneration, which can lead to vision impairment and blindness.
3. May aid brain development during pregnancy and early childhood
Omega-3s are essential for brain growth and maturation in infants.
Consuming enough omega-3s during pregnancy has been associated with several benefits for children, such as:
- better cognitive development
- improved communication and social skills
- fewer behavioral issues
- lower risk of developmental delays
That said, additional research is required, since some studies have shown mixed results.
summaryAdequate omega-3 intake during pregnancy and early life is important for a child’s development. Supplementation has been linked to enhanced cognitive outcomes and reduced developmental delays.
4. May improve heart disease risk factors
Heart attacks and strokes are among the top causes of death globally.
Decades ago, researchers noticed that populations consuming large amounts of fish had very low rates of these conditions, an effect attributed to their omega-3 intake.
Since then, omega-3s have been connected to multiple heart-health benefits.
These include:
- Triglycerides: Omega-3s can markedly reduce triglyceride levels.
- HDL cholesterol: Some older studies indicate omega-3s may increase HDL (good) cholesterol.
- Blood clotting: Some evidence suggests omega-3s can inhibit platelet aggregation, potentially lowering the risk of dangerous clots.
- Inflammation: Omega-3s can decrease levels of certain substances released during inflammatory responses.
For some individuals, omega-3s may also lower LDL (bad) cholesterol, but findings are inconsistent, with some studies showing LDL increases.
Although omega-3s improve several heart disease risk markers, there is no definitive proof that omega-3 supplements prevent heart attacks or strokes; many trials show no clear benefit.
summaryOmega-3s can improve multiple heart disease risk factors. However, omega-3 supplements do not appear to reliably prevent heart attacks or strokes.
5. May ease ADHD symptoms in children
Attention deficit hyperactivity disorder (ADHD) is a behavioral condition marked by inattention, hyperactivity, and impulsivity. Some studies report that children with ADHD often have lower blood levels of omega-3s than children without the condition.
Additionally, several earlier studies suggest omega-3 supplementation may help reduce ADHD symptoms. Specifically, omega-3s may enhance attention and task completion, and might decrease hyperactivity, impulsivity, restlessness, and aggression.
However, further research is necessary, as other trials found no benefit.
SummaryOmega-3 supplements may lessen ADHD symptoms in some children, but evidence is mixed and more high-quality studies are needed.
6. Could improve features of metabolic syndrome
Metabolic syndrome is a cluster of conditions including central obesity (belly fat), high blood pressure, elevated triglycerides, high blood glucose, and low HDL cholesterol. It raises the risk of many diseases, such as heart disease and diabetes.
Some research indicates omega-3s may help improve blood sugar control, lower inflammation, and improve cardiovascular risk factors in people with metabolic syndrome.
summaryOmega-3s may provide several benefits for individuals with metabolic syndrome, including better blood sugar control, reduced inflammation, and improved heart disease risk markers.
7. May reduce inflammation
Inflammation is the body’s natural reaction to infection and injury, and it’s essential for healing.
However, inflammation can become chronic, persisting without an infection or obvious injury. Chronic inflammation can contribute to many long-term diseases, including heart disease and cancer.
Notably, omega-3 fatty acids can decrease the production of molecules linked to inflammation, such as pro-inflammatory eicosanoids and cytokines. Many studies consistently report an association between omega-3 supplementation and reduced inflammation.
summaryOmega-3s can reduce chronic inflammation, which plays a role in conditions like heart disease and cancer.
8. May help with autoimmune diseases
Autoimmune conditions occur when the immune system mistakenly attacks healthy tissues. Type 1 diabetes is a prominent example, where immune cells target insulin-producing pancreatic cells.
A 2017 study found that higher intake of certain fatty acids in infancy, including DHA, was associated with a lower risk of developing type 1 diabetes-related autoimmunity later in life.
Omega-3s may also aid in treating psoriasis, rheumatoid arthritis, ulcerative colitis, Crohn’s disease, and other autoimmune illnesses, though more research is necessary.
summaryOmega-3 fatty acids may assist in preventing and treating several autoimmune conditions, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease, and psoriasis.
9. Could benefit psychiatric disorders
Low omega-3 levels have been observed in people with various psychiatric disorders. Supplementing with omega-3s has been linked to reductions in violent behavior in some studies.
Some research also indicates omega-3s can help alleviate symptoms in people with depression and bipolar disorder.
However, findings are not uniform, and more robust research is needed.
summaryPeople with mental health disorders often have low omega-3 levels. Improving omega-3 status appears to improve symptoms in some cases, but additional studies are required.
10. May help prevent cognitive decline and Alzheimer’s disease
Many individuals experience cognitive decline with age.
Studies link higher omega-3 intake with slower age-related cognitive decline and a lower risk of Alzheimer’s disease. Some controlled trials suggest omega-3 supplements might be helpful in the very early stages of the disease when symptoms are mild. Still, further research is necessary.
summaryOmega-3s may help slow age-related mental decline and reduce Alzheimer’s risk, but more research is required.
11. May reduce cancer risk
Cancer remains a leading cause of death in the United States, and omega-3s have been proposed to lower the risk of certain cancers.
Some earlier studies associate omega-3 intake with a reduced risk of prostate, breast, and colon cancers. However, results are inconsistent, and a large clinical trial reported that omega-3s did not decrease overall cancer risk.
summaryOmega-3 intake may lower the risk for some cancers, such as colon, prostate, and breast cancer, but more conclusive research is needed.
12. Could lower childhood asthma risk
Asthma is a chronic respiratory condition marked by coughing, shortness of breath, and wheezing. Severe attacks can be life-threatening and are driven by airway inflammation and swelling.
Asthma prevalence has risen in recent decades in the U.S. and worldwide. A 2018 study found a link between omega-3 consumption and a reduced risk of asthma in children.
summaryHigher omega-3 intake has been associated with a lower risk of asthma in children.
13. May reduce liver fat
Metabolic-associated steatotic liver disease (MASLD), previously called non-alcoholic fatty liver disease (NAFLD), is common and characterized by excessive fat accumulation in the liver. It affects a significant portion of the population and can lead to cirrhosis and other liver complications.
Research suggests that omega-3 supplementation may help reduce liver fat and inflammation in people with NAFLD according to studies.
summaryOmega-3 fatty acids may help lower liver fat levels in individuals with non-alcoholic fatty liver disease.
14. May support bone and joint health
Osteoporosis and arthritis commonly affect the skeleton. Omega-3s may help strengthen bones by increasing calcium content in bone tissue.
In theory, this could reduce osteoporosis risk. However, research findings are mixed, and studies show varied effects of omega-3s on bone health.
Omega-3s may also ease arthritis symptoms. A review of six trials found omega-3 supplements significantly reduced pain in people with synovial joint osteoarthritis. Still, larger, high-quality studies are needed to clarify how omega-3s affect bones and joints.
summaryOmega-3s may benefit bone density and joint health, but more rigorous research is necessary.
15. May ease menstrual pain
Menstrual pain is experienced in the lower abdomen and pelvis and often radiates to the lower back and thighs, significantly impairing quality of life for many. Some studies suggest that individuals with higher omega-3 intake experience less severe menstrual cramps.
A meta-analysis of twelve trials found that omega-3 supplements reduced menstrual pain and decreased the need for pain medications.
summaryOmega-3 fatty acids may help relieve menstrual pain. One review found omega-3 supplements could be even more effective than ibuprofen in reducing menstrual discomfort.
16. May improve sleep
Good sleep is fundamental to health. Sleep deprivation is linked to obesity, diabetes, depression, and other health problems.
Some studies show low omega-3 levels are associated with sleep issues in children and obstructive sleep apnea in adults. Low DHA is also linked to reduced melatonin in some animal research, which may affect sleep onset. More human research is needed.
Trials in both children and adults indicate that omega-3 supplementation can improve some aspects of sleep and reduce sleep disturbances.
summaryOmega-3 fatty acids, particularly DHA, may help improve sleep duration and quality.
17. May support skin health
DHA is a structural element of skin cells and plays a role in maintaining healthy cell membranes, which are a large part of skin tissue.
EPA also supports skin health in multiple ways, including:
- enhancing skin hydration
- preventing hyperkeratinization of hair follicles (the little red bumps often seen on upper arms)
- helping protect against premature skin aging
- reducing acne risk
Animal studies also suggest omega-3s may protect skin from sun damage. However, this does not mean omega-3 supplements should replace sunscreen.
summaryOmega-3s can help maintain healthy skin, slow premature aging, and may offer some protection against sun damage.
Takeaway
Omega-3 fatty acids are essential for good health. The best approach to ensure sufficient intake is to consume whole-food sources like fatty fish about twice weekly.
If you rarely eat fatty fish, consider taking an omega-3 supplement two to three times per week. For people who are deficient, supplementation is an affordable and effective strategy to enhance health.
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