Benefits of Omega-3 Supplements
Omega-3 fatty acids have become a popular supplement, but what’s all the buzz about? These essential fats support health by benefiting all body systems, from brain function to heart health.
The catch is, your body can’t produce omega-3s on its own, so these nutrients must come from food or supplements. With many people not getting enough omega-3s through diet alone, supplementation has gained attention.
If you’re wondering why omega-3s are so popular and whether you could benefit from them, keep reading!
What Are Omega-3 Fatty Acids?
Omega-3 and omega-6 fatty acids are essential fats your body can’t produce, so you must get them from food or supplements. Omega-3s, found in fish or algae oil, and omega-6s, found in seeds, plant oils, and meats, are crucial for cell function and inflammation control. While omega-6s can promote inflammation in excess, omega-3s help regulate it. The typical Western diet has a high omega-6 to omega-3 ratio (around 20:1), but a balanced ratio of 2.5:1 to 2:1 is ideal for overall health. Including more omega-3s and reducing omega-6s can help prevent chronic inflammation.
Types of Omega-3s and Dietary Sources
Ideally, we get omega-3s from food, but today’s agricultural system makes it harder, especially with farmed fish and conventionally raised meats, which have much lower omega-3 levels. While grass-fed meat and wild-caught fish are best, they’re often expensive and not accessible to all. Many diets today fall short of omega-3-rich foods, so it’s important to make a conscious effort to prioritize them.
There are four types of omega-3s.
- ALA (alpha-linolenic acid) is a plant-based form found in seeds and walnuts, which the body inefficiently converts to EPA and DHA
- EPA (eicosapentaenoic acid) found in fatty fish like salmon, sardines and herring, as well as algae, supports heart health and reduces inflammation
- DHA (docosahexaenoic acid) is vital for brain, eye, and nervous system health
- ETA (eicosatetraenoic acid) a lesser-known type found in roe oil and mussels, also has anti-inflammatory benefits, reducing arachidonic acid production
Key Health Benefits of Omega-3 Supplements
Supports Heart Health
Many people face heart health issues like high blood pressure and cholesterol. Research shows that increasing omega-3 intake can improve cardiovascular health by raising HDL (good) cholesterol, lowering triglycerides, and have anti-inflammatory and anti-arrhythmic effects. Omega-3s also help improve blood vessel elasticity and may reduce the risk of blood clots. Boost your heart health by adding omega-3-rich foods like fatty fish, flaxseeds, or chia seeds to your diet without making drastic changes.
Promotes Joint and Bone Health
Omega-3s help strengthen bones and improve calcium absorption by boosting vitamin D and supporting collagen production. Studies show that EPA supplements can increase bone density in older adults with osteoporosis, while a placebo had no effect. Omega-3s also reduce joint inflammation in arthritis and may improve exercise performance and recovery due to their anti-inflammatory and antioxidant effects.
Supports Infant and Child Development
Omega-3s are thought to be important during infancy and childhood for brain and eye development. Pregnant women who supplement with omega-3s may help support their child’s mental processing and coordination, and some research suggests a possible link to reduced ADHD risk. While breast milk naturally provides omega-3s, DHA-fortified formula may help support cognitive and visual development in formula-fed babies. Some studies explore whether omega-3s could play a role in conditions like cerebral palsy, autism, and asthma, though more research is needed.
Relieves PMS Symptoms
PMS cramps can be debilitating for many women, affecting daily life. Research shows that omega-3 supplementation can significantly reduce the severity of menstrual symptoms. One study even found that fish oil was more effective than ibuprofen in relieving menstrual pain in adolescents.
Reduces Inflammation
Omega-3s are known for their anti-inflammatory effects, largely due to their influence on eicosanoids—molecules that regulate immune responses. While omega-6-derived eicosanoids tend to promote inflammation, omega-3s produce less inflammatory eicosanoids, helping reduce chronic inflammation. Since modern diets are often high in omega-6s, supplementing with omega-3s can improve the omega-3:omega-6 ratio, supporting a more balanced immune response and reducing systemic inflammation.
Enhances Brain and Mental Health
Omega-3s, particularly DHA, are crucial for brain health. DHA is a key component of the brain, supporting function and the growth of new brain cells. It’s linked to cognitive resilience and a lower risk of brain diseases as we age.
Research shows omega-3s, especially EPA and DHA reduce brain inflammation, and may lower depression risk. Fatty fish, walnuts, flaxseeds, and algae supplements are great sources of DHA for mental well-being. Modern diets often lack sufficient DHA, so supplementation can help support cognitive function and protect against age-related mental decline.
Helps with Restful Sleep
Inadequate omega-3 levels can lead to sleep problems, especially in children. In adults, low omega-3s are associated with conditions like sleep apnea, possibly due to the impact of omega 3s on melatonin production. Studies suggest that omega-3 supplementation may help alleviate sleep-related issues in both children and adults, including poor memory and learning difficulties.
Precautions
Omega-3 foods generally don’t cause side effects, unless you’re allergic. However, fish oil supplements may lead to belching, bad breath, heartburn, nausea, loose stools, rashes, or nosebleeds. Best practice recommends consuming high-quality fish oil with meals to help reduce digestive issues.
If you have a bleeding disorder, bruise easily, or take blood thinners like warfarin or aspirin, talk to your ND or doctor about your omega-3 intake. High doses of supplements can increase bleeding risk and cause other complications.
