Omega-3 fatty acids, also known as "healthy fats", have many potential health benefits, including:
- Heart health - Omega-3s can help reduce the risk of heart disease by lowering triglycerides, managing cholesterol, and regulating blood pressure. They can also improve the function of the lining of blood vessels, which helps prevent heart disease.
- Brain health - Omega-3s can help improve learning, memory, and cognitive well-being. They can also increase blood flow in the brain.
- Joint health - Omega-3s can help reduce joint inflammation in rheumatoid disease.
- Skin health - Omega-3s can help regulate the skin's oil production, improve hydration, and reduce breakouts.
- Other health benefits - Omega-3s may also help prevent and alleviate depression, asthma, migraine, and diabetes.
Some signs that you might not be getting enough
Some signs that you might not be getting enough omega-3s include: Dry or flaky skin or hair, Anxiety or depression, Joint pain, High blood pressure, and Extra belly fat.
The FDA recommends that people take NO MORE than 3 grams of DHA and EPA combined per day. High doses of omega-3s can reduce immune system function and increase bleeding time.
- OMEGA 3 - Health Benefits of Nutrition — Omega 3 lowers blood pressure, reduces triglycerides in the blood, helps reduce joint inflammation in rheumatoid disease.
- Omega-3 fatty acids are “healthy fats” that may support your heart health. One key benefit is helping to lower your triglycerides.
Omega 3 lowers blood pressure, reduces triglycerides in the blood, helps reduce joint inflammation in rheumatoid disease, helps nourish brain and eyes functions, helps prevent and alleviate dementia, depression, asthma, migraine, and diabetes, and helps reduce the risk and preventing heart disease and ischemic stroke.
17 Science-Based Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids have been linked to many health benefits. In particular, they may help promote brain and heart health, reduce inflammation, and protect against several chronic conditions.
Omega-3 fatty acids are incredibly important.
Depression is one of the most common mental disorders in the world (1Trusted Source).
Symptoms often include sadness, lethargy, and a general loss of interest in life (2Trusted Source).
Anxiety, another common disorder, is characterized by feelings of fear, panic, and restlessness
Interestingly, studies indicate that people who consume omega-3s regularly are less likely to have depression. What’s more, studies in people with depression and anxiety suggest that omega-3 supplements may improve symptoms
There are three types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Of the three, EPA appears to be the most beneficial for depression .
Omega-3 supplements may help treat and prevent depression and anxiety. EPA seems to be the most effective at reducing symptoms of depression.
Depression is one of the most common mental disorders in the world .
Symptoms often 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 have depression.
There are three types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Of the three, EPA appears to be the most beneficial for depression (8Trusted Source).
DHA, a type of omega-3, is a major structural component of the retina of your eye (9Trusted Source).
When you don’t get enough DHA, vision problems may arise (10Trusted Source).
Interestingly, getting enough omega-3 is also linked to a reduced risk of macular degeneration, one of the leading causes of permanent eye damage and blindness around the world (11Trusted Sourc
An omega-3 fatty acid called DHA is a major structural component of your eyes’ retinas. It may help prevent macular degeneration, which can cause vision impairment and blindness.
Omega-3s are crucial for brain growth and development in infants.
Getting enough omega-3s during pregnancy is associated with numerous benefits for your child, including
- improved cognitive development
- better communication and social skills
- fewer behavioral problems
- decreased risk of developmental delay
However, keep in mind that more research is needed, as some studies have turned up mixed results
Heart attacks and strokes are the world’s leading causes of death (16Trusted Source).
Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later linked to omega-3 consumption (17Trusted Source, 18Trusted Source).
Since then, omega-3 fatty acids have been tied to numerous benefits for heart health (19Trusted Source).
These benefits include:
- Triglycerides: Omega-3s can significantly reduce levels of triglycerides
- HDL cholesterol: Some older studies suggest that omega-3s could raise HDL (good) cholesterol levels
- Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots, according to some older research
- Inflammation: Omega-3s reduce the production of some substances released during your body’s inflammatory response (
- HDL cholesterol: Some older studies suggest that omega-3s could raise HDL (good) cholesterol levels.
- Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots, according to some older research
For some people, omega-3s can also lower LDL (bad) cholesterol. However, evidence is mixed, as some studies find increases in LDL cholesterol levels
Despite these beneficial effects on heart disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes and many studies find no benefit (.
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity, and impulsivity
Some research has found that children with ADHD have lower blood levels of omega-3 fatty acids than those without ADHD
What’s more, numerous older studies suggest that omega-3 supplements could help reduce the symptoms of ADHD.
However, more research is needed, as other studies have found no benefit of omega-3 supplementation on ADHD symptoms
Metabolic syndrome is a collection of conditions.
It includes central obesity — also known as belly fat — as well as high blood pressure, high triglycerides, high blood sugar, and low HDL (good) cholesterol levels .
It is a major public health concern because it increases your risk of many other illnesses, including heart disease and diabetes (40Trusted Source).
Some research suggests that omega-3 fatty acids could help improve blood sugar levels, inflammation, and heart disease risk factors in people with metabolic syndrome
Omega-3s may have numerous benefits for people with metabolic syndrome. They could improve blood sugar levels, reduce inflammation, and improve several heart disease risk factors.
Inflammation is a natural response to infections and damage in your body. Therefore, it is vital for your health (44Trusted Source).
However, inflammation sometimes persists for a long time, even without an infection or injury. This is called chronic — or long-term — inflammation (44Trusted Source).
Long-term inflammation can contribute to almost every chronic illness, including heart disease and cancer (45Trusted Source).
Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines (46Trusted Source, 47Trusted Source).
In fact, studies have consistently observed a connection between omega-3 supplementation and reduced inflammation.
Omega-3s may reduce chronic inflammation, which can contribute to heart disease, cancer, and various other diseases.
In autoimmune diseases, your immune system mistakes healthy cells for foreign cells and starts attacking them (49Trusted Source).
Type 1 diabetes is one prime example, in which your immune system attacks the insulin-producing cells in your pancreas (50Trusted Source).
According to one study, increased intake of several types of fatty acids during infancy, including DHA, was linked to a lower risk of type 1 diabetes-associated autoimmunity later in life (51).
Omega-3s may also help treat lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease, and psoriasis, but more research is needed
Omega-3 fatty acids may help treat and prevent several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease, and psoriasis.
Low omega-3 levels have been reported in people with psychiatric disorders (56Trusted Source).
Interestingly, supplementing with omega-3 fatty acids has been shown to decrease violent behavior
Some studies also suggest that omega-3 supplements can improve symptoms in people with both schizophrenia and bipolar disorder
However, more research is needed, as other studies have turned up conflicting results
People with mental disorders often have low blood levels of omega-3 fats. Improving omega-3 status seems to improve symptoms, but more studies are needed.
Many people experience a decline in brain function as they get older.
Several studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease (64Trusted Source, 65Trusted Source).
One review of controlled studies suggests that omega-3 supplements may be beneficial at disease onset, when the symptoms of AD are very mild (66Trusted Source).
Keep in mind that more research is needed on omega-3s and brain health.
11. May help prevent cancer
Cancer is one of the leading causes of death in the United States, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers (67Trusted Source).
In fact, some older studies show that people who consume the most omega-3s have up to a 55% lower risk of colon cancer (68Trusted Source, 69Trusted Source).
Additionally, omega-3 consumption is linked to a reduced risk of prostate cancer and breast cancer in some older studies. However, not all studies have reported the same results (70Trusted Source, 71Trusted Source, 72Trusted Source)
Omega-3 intake may decrease the risk of some types of cancer, including colon, prostate, and breast cancer. However, more research is needed.
Asthma is a chronic lung disease with symptoms like coughing, shortness of breath, and wheezing (73Trusted Source).
Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling in the airways of your lungs (73Trusted Source).
What’s more, asthma rates in the United States and around the world have been rising over the past few decades (74Trusted Source).
Interestingly, several studies associate omega-3 consumption with a lower risk of asthma in children (75Trusted Source, 76Trusted Source, 77Trusted Source).
Omega-3 intake has been associated with a lower risk of asthma in children.
Non-alcoholic fatty liver disease (NAFLD) is a common condition characterized by the accumulation of fat in the liver (78Trusted Source).
It is believed to affect 25% of the global population and is considered the leading cause of several other liver conditions, including cirrhosis, or liver scarring (79Trusted Source).
However, research suggests that supplementing with omega-3 fatty acids may help reduce liver fat and inflammation in people with NAFLD (80Trusted Source).
Omega-3 fatty acids may help reduce liver fat in people with non-alcoholic fatty liver disease.
Osteoporosis and arthritis are two common disorders that affect your skeletal system.
Research suggests that omega-3s may help improve bone strength by boosting the amount of calcium in your bones (81Trusted Source).
Theoretically, this should lead to a reduced risk of osteoporosis.
Omega-3s may also help treat arthritis. According to one review of six studies, omega-3 supplements were able to significantly reduce pain in people with osteoarthritis of the synovial joints (84Trusted Source).
Still, more large, high quality studies should be conducted to understand how omega-3 fatty acids may impact bone and joint health.
Omega-3s may improve bone strength and joint health, but more research is needed.
Studies repeatedly suggest that people who consume the most omega-3s may have milder menstrual pain
One 2011 study even determined that an omega-3 supplement was more effective than ibuprofen in treating severe pain during menstruation.
Omega-3 fatty acids might help reduce menstrual pain. Plus, one study found that an omega-3 supplement was even be more effective than ibuprofen, an anti-inflammatory drug.
Good sleep is one of the foundations of optimal health.
Sleep deprivation has been linked to many diseases, including obesity, diabetes, and depression
In some older studies, low levels of omega-3 fatty acids were also associated with sleep problems in children and obstructive sleep apnea in adults
Studies in both children and adults also suggest that supplementing with omega-3 may improve certain aspects of sleep and could protect against sleep disturbances
Omega-3 fatty acids — especially DHA — may improve the length and quality of your sleep.
DHA is a structural component of your skin. It is responsible for the health of cell membranes, which make up a large part of your skin.
EPA also benefits your skin in several ways, including
- promoting skin hydration
- preventing hyperkeratinization of hair follicles, which appears as the little red bumps often seen on upper arms
- protecting against premature aging of your skin
- reducing the risk of acne
However, keep in mind that this doesn’t mean that you should use omega-3 supplements in place of sunscreen.
Omega-3s can help keep your skin healthy, preventing premature aging and safeguarding against sun damage.
Omega-3 fatty acids are vital for optimal health. Getting them from whole foods — such as fatty fish two times per week — is the best way to ensure robust omega-3 intake.
However, if you don’t eat a lot of fatty fish, then you may want to consider taking an omega-3 supplement. For people deficient in omega-3, this is an affordable and effective way to improve health.