Science-based benefits of omega-3 fatty acids
Omega-3 fatty acids are incredibly important. They have many powerful health benefits for your body and brain. In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids. However, not all omega-3s are created equal. Among 11 types, the 3 most important are ALA, EPA, and DHA. ALA is mostly found in plants, while EPA and DHA are mostly found in animal foods like fatty fish.
Here are some health benefits of omega-3 fatty acids that are supported by science.
Omega-3s can fight depression and anxiety
Depression is one of the most common mental disorders in the world. Symptoms include sadness, lethargy and a general loss of interest in life. Interestingly, studies indicate that people who consume omega-3s regularly are less likely to be depressed. What’s more, when people with depression or anxiety start taking omega-3 supplements, their symptoms improve. As mentioned earlier, there are three main types of omega-3 fatty acids: ALA, EPA and DHA. Of the three, EPA appears to be the best at fighting. One study even found EPA as effective against depression as a common antidepressant drug.
Omega-3s can improve risk factors for heart disease
Heart attacks and strokes are the world’s leading causes of death. Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later linked to omega-3 consumption. Subsequent omega-3 fatty acids benefits for heart health include:
Triglycerides:
Triglycerides are a type of fat found in your blood. While triglycerides are an important energy supply for your body, having too many triglycerides in your blood can increase your risk of heart disease. Omega-3s can cause a major reduction in triglycerides, usually in the range of 15–30%.
Blood pressure:
Omega-3s can reduce blood pressure levels in people with high blood pressure.
“Good” HDL cholesterol:
HDL (high-density lipoprotein) is often referred to as “good” cholesterol. This is because it absorbs other types of cholesterol and carries them away from your arteries and back to your liver, which eliminates it from your body. Omega-3s can raise “good” HDL cholesterol levels.
Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots.
Plaque: By keeping your arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden your arteries.
Omega-3s can reduce symptoms of metabolic syndrome
Metabolic syndrome is a collection of conditions. It includes central obesity — also known as belly fat — as well as high blood pressure, insulin resistance, high triglycerides and low “good” HDL cholesterol levels. (All explained above).
Omega-3s can fight inflammation
Inflammation is a natural response to infections and damage in your body. Therefore, it is vital for your health. However, inflammation sometimes persists for a long time, even without an infection or injury. This is called chronic — or long-term — inflammation. Long-term inflammation can contribute to almost every chronic Western illness, including heart disease and cancer. Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation. Studies have consistently observed a connection between higher omega-3 intake and reduced inflammation. Omega-3 fatty acids can improve insulin resistance, inflammation and heart disease risk factors in people with metabolic syndrome.
Omega-3s can fight autoimmune diseases
In autoimmune diseases, your immune system mistakes healthy cells for foreign cells and starts attacking them. Type 1 diabetes is one prime example, in which your immune system attacks the insulin-producing cells in your pancreas. Omega-3s can combat some of these diseases and may be especially important during early life.
Studies show that getting enough omega-3s during your first year of life is linked to a reduced risk of many autoimmune diseases, including type 1 diabetes, autoimmune diabetes and multiple sclerosis. Omega-3s also help treat lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.
Omega-3s can fight age-related mental decline and Alzheimer’s disease
A decline in brain function is one of the unavoidable consequences of aging. Several studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease.
Omega-3s can reduce fat in your liver
Non-alcoholic fatty liver disease (NAFLD) is more common than you think. It has increased with the obesity epidemic to become the most common cause of chronic liver disease in the Western world. However, supplementing with omega-3 fatty acids effectively reduces liver fat and inflammation in people with NAFLD.
Omega-3s may improve bone and joint health
Osteoporosis and arthritis are two common disorders that affect your skeletal system. Studies indicate that omega-3s can improve bone strength by boosting the amount of calcium in your bones, which should lead to a reduced risk of osteoporosis. Omega-3s may also treat arthritis. Patients taking omega-3 supplements have reported reduced joint pain and increased grip strength.
Omega-3 fatty acids may improve sleep
Good sleepis one of the foundations of optimal health. Studies tie sleep deprivation to many diseases, including obesity, diabetes and depression. Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults. Low levels of DHA (a type of omega-3 fatty acid) are also linked to lower levels of the hormonemelatonin, which is a powerful hormone that helps you fall asleep. Studies in both children and adults reveal that supplementing with omega-3 increases the length and quality of sleep.
Extracts taken from Freydis Hjalmarsdottir from https://www.healthline.com