The Health Benefits of Omega-3s

The dietary supplements market in the US is currently valued at nearly $50 billion. Supermarket and pharmacy shelves are flooded with vitamins, minerals, botanicals, fiber supplements, and protein supplements that claim to have all sorts of health benefits in the human body. But dietary supplements are not regulated by the U.S. Food and Drug Administration (FDA), so it can be difficult to tell the hype from the truth. One of the most popular supplements that people take is fish oil supplements. Please continue reading to learn what science says about the health benefits of omega-3 fatty acids.

What are omega-3 fatty acids?

Omega 3 fatty acids are essential nutrients found in foods like fatty fish and flaxseed oil. You can also take these healthy fats in the form of fish oil supplements. The different types of omega 3s include:

Alpha-linolenic acid (ALA)
Eicosapentaenoic acid (EPA)
Stearidonic acid (SDA)
Docosahexaenoic acid (DHA)
Docosapentaenoic acid (DPA)

The human body cannot make alpha-linolenic acid (ALA), so you must get it from food or dietary supplements. The body can convert ALA into other types of fatty acids but in very small amounts. Essentially, the only practical way to get essential fatty acids is from food or supplements.

Why are omega 3s important?

Omega 3s are important because they are a component of cell membranes in the body which makes them vital for healthy cells. They are present in high concentrations in the eye, brain, and sperm cell membranes. Omega 3 fatty acids also play a role in the function of many body systems, including the cardiovascular system (heart and blood vessels), respiratory system (lungs), nervous system (brain), immune system, and endocrine system (hormone-producing glands).

What are some food sources of omega-3 fatty acids?

Seafood and fish, especially fatty fish like tuna, herring, sardines, salmon, and mackerel.
Plant oils like flaxseed oil, canola oil, and soybean oil.
Nuts and seeds like chia seeds, flaxseed, and walnuts.
Fortified eggs, yogurt, milk, soy drinks, juices, and infant formulas.

Dietary supplements that contain fatty acids include fish oil, cod liver oil, and krill oil. Omega 3s are also available in algal oil supplements derived from algae (for vegetarians).

How much omega 3 should I take?

Dietary guidelines for the recommended amount of ALA vary according to life stage, ranging from 0.5 grams per day in infants to 1.1 grams in adult women and 1.6 grams in adult men. The recommended daily amounts of other polyunsaturated fatty acids besides ALA have not been determined.

Do I need to take omega-3 fish oil supplements?

Most people who eat a healthy, balanced, and varied diet get enough omega-3 fatty acids from their diet. A deficiency of omega 3s is very rare in the US. Public health experts recommend eating fish twice a week, particularly fish that are rich in omega-3 fatty acids, to ensure you get enough of these essential nutrients. However, if you do not eat fish or other foods that contain omega-3s on a regular basis, you might benefit from taking dietary supplements in lieu of fish consumption.

Is it good to take omega-3 every day?

Scientists have studied the health benefits of omega-3 fatty acids and found that people who eat them regularly have a reduced risk of many chronic diseases. Here is what research has shown about the potential benefits of omega-3s.

Cardiovascular Disease

One of the most studied effects of omega-3s is on cardiovascular health. Research suggests that eating omega-3 fatty acids is beneficial for heart health and vascular health. Omega 3s can lead to a reduced risk of coronary heart disease because they lower triglyceride and LDL cholesterol levels, lower blood pressure, reduce irregular heartbeats, regulate blood clotting, and lower your risk of heart attack, sudden cardiac death, stroke, and sudden death from blood clots.

Metabolic syndrome

Randomized controlled trials have found that supplementation with omega-3 fatty acids can improve some features of metabolic syndrome, such as hypertension (high blood pressure), dyslipidemia (high cholesterol levels), and insulin resistance (a condition linked to prediabetes and diabetes). These are all risk factors for cardiovascular diseases.

Alzheimer’s Disease and Dementia

Research has found that omega-3 fatty acids are essential for brain health and brain function. People who have reduced intake of these essential fatty acids are at an increased risk of cognitive decline and dementia, including Alzheimer’s disease. On the other hand, increased dietary consumption of DHA, on the other hand, has a protective effect believed to be mediated through the maintenance of brain cell membranes and other mechanisms.

Major depressive disorder

A growing number of reports in medical journals demonstrate a link between omega-3 fatty acids and mental health. There is evidence that dietary intake of omega-3 and supplements may benefit people with major depressive disorder and bipolar depression when prescribed in combination with standard antidepressant medications.

Rheumatoid arthritis

Omega 3 fatty acids have anti-inflammatory properties and can benefit people with chronic inflammation, including rheumatoid arthritis (RA). They should be used along with standard RA treatments. Some people who take omega 3s find that they need less medication for the relief of symptoms like joint pain, swelling, and morning stiffness.

Inflammatory bowel diseases

There is promising evidence that omega-3 fatty acids can decrease intestinal inflammation in people with inflammatory bowel disease (IBD).

Autoimmune diseases

Omega 3 fatty acids have been studied in people with many autoimmune diseases, such as psoriasis, systemic lupus erythematosus (SLE), and multiple sclerosis. According to the National Institutes of Health, omega-3s have anti-inflammatory properties, and taking supplements may reduce disease activity and lower the need for anti-inflammatory drugs. Research suggests that omega-6 fatty acids, on the other hand, can lead to an increased risk of autoimmune diseases due to high levels of inflammatory substances. Omega 6s are found in vegetable oils like sunflower, safflower, sesame, soy, and corn oil.

Age-related macular degeneration (AMD) and other eye conditions

Some studies have suggested that taking omega-3 fatty acids can lower your risk of developing age-related macular degeneration (AMD), a major cause of vision loss in older individuals. However, in people who have already developed AMD, omega 3s have not been found to slow down disease progression.

Omega 3 fatty acids have also been studied in people with dry eye disease. There is some small evidence that omega 3s can relieve dry eye symptoms, but larger studies have not found that taking omega 3s reduces eye discomfort or vision problems or lowers your risk of developing dry eye disease.

Psychiatric and neurodevelopmental disorders

Studies suggest that a lack of omega-3 fatty acids can lead to disorders such as attention deficit hyperactivity disorder (ADHD), developmental coordination disorder (DCD), and dyslexia. Fish oil dietary supplements may help to alleviate ADHD symptoms in some individuals, but larger trials are needed to confirm the findings.

Fetal development and infant health

Medical research has found that taking omega-3 fatty acids can help support the baby’s brain growth during pregnancy and early life. However, health professionals advise dietary intake of omega-3s from fish low in mercury, such as sardines, salmon, and herring.

Cancer prevention

More research and clinical trials are needed to confirm whether omega-3 fatty acids can lower the risk of breast cancer, colorectal cancer, and prostate cancer. The role of fatty acids in cancer treatment has not been scientifically established as yet.

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