What Are the Proven Benefits of Omega-3?

What Are the Proven Benefits of Omega-3?

A diet rich in omega-3 fatty acids is crucial for maintaining heart, brain, eye, and joint health. According to the American Heart Association, many Americans do not consume the recommended amount of omega-3, which is around 1-3 grams per day.1  By understanding and incorporating omega-3 into your diet through food sources or supplementation, you can support various aspects of your health and well-being.

What is Omega-3?

Omega-3 fatty acids are essential fats that your body needs but cannot produce independently. These healthy fats are vital for heart, brain, eye, and joint health.2  There are three main types of omega-3s:

  • ALA: Found in plant-based sources such as flaxseed, chia seeds, and walnuts.
  • EPA and DHA: Primarily found in fatty fish like salmon, mackerel, and sardines. 

These omega-3s lower the risk of heart disease, support mental health, protect eye health, and reduce joint inflammation. Incorporating omega-3-rich foods such as flaxseeds, chia seeds, walnuts, and fatty fish can help maintain optimal health.

How Does a Lack of Omega-3 Manifest Itself?

While getting enough omega-3 is crucial, some people may not be consuming sufficient amounts through their diet. A lack of omega-3 can negatively impact various aspects of your health. Recognizing these signs can help you address potential deficiencies early:

  1. Rough or Dry Skin: Omega-3s play an important role in maintaining skin hydration and elasticity. A lack of these healthy fats may lead to dry, rough, or flaky skin.3
  2. Brittle Hair and Nails: Omega-3s contribute to healthy hair and nail growth. Insufficient omega-3 intake may cause brittle, dull hair and weak nails.4
  3. Mood Changes: Omega-3s, particularly EPA, are linked to mood regulation. Low levels may contribute to increased irritability, mood swings, and symptoms of anxiety or depression.5
  4. Joint Discomfort: Without adequate omega-3s, you may experience joint pain or stiffness, as omega-3s have anti-inflammatory effects that support joint health.6
  5. Eye Health: Omega-3s, especially DHA, are vital for eye health. A deficiency can affect vision and contribute to dry eye symptoms.7
  6. Cognitive Function: DHA is important for brain function and cognitive health. Insufficient omega-3s may impair memory, focus, and the ability to concentrate.8

How to Maintain a Healthy Level of Omega-3?

To ensure you're getting enough omega-3, incorporate foods like:

  • Fatty fish (salmon, mackerel, sardines)
  • Plant oils (flaxseed oil, chia seed oil)
  • Nuts and seeds (walnuts, chia seeds, flaxseeds)

You may also consider omega-3 supplements to increase levels of the fatty acid and boost your intake, particularly if you have a diet low in fatty fish or other omega-3-rich foods.

Proven Benefits of Omega-3

Omega-3 fatty acids offer a wide range of health benefits, particularly for:

  1. Heart Health: Omega-3s help lower triglyceride levels, reduce inflammation, and decrease blood pressure, supporting overall cardiovascular health.9
  2. Brain Health: DHA, a key omega-3, is essential for brain development and cognitive function, supporting memory, focus, and mental well-being.10
  3. Eye Health: DHA is a major structural component of the retina, playing a crucial role in maintaining healthy vision.11
  4. Joint Health: Omega-3s possess anti-inflammatory properties that reduce joint stiffness and discomfort, especially beneficial for those with rheumatoid arthritis.12 
  5. Mood and Mental Health: Omega-3s, particularly EPA, have been linked to improved mood and may help reduce symptoms of depression and anxiety.13
  6. Skin Health: Omega-3s help maintain healthy, hydrated skin by reducing dryness and irritation.14
  7. Bone Health:Omega-3s may support bone density and reduce the risk of osteoporosis by improving calcium balance.15 

References

  • Williamson L. Are you getting enough omega-3 fatty acids? American Heart Association News. June 30, 2023. https://www.heart.org/en/news/2023/06/30/are-you-getting-enough-omega-3-fatty-acids
  • Ristić-Medić D, Petrović S, Takić M, et al. Efficacy of a lipid-lowering diet on key fatty acid ratios and omega-3 index in hyperlipidemic subjects. Acta Clin Croat. 2022;61(2):220-227. doi:10.20471/acc.2022.61.02.07 https://pubmed.ncbi.nlm.nih.gov/36818927/
  • Watanabe Y, Tatsuno I. Prevention of cardiovascular events with omega-3 polyunsaturated fatty acids and the mechanism involved. J Atheroscler Thromb. 2020;27(3):183-198. doi:10.5551/jat.RV17028 https://pubmed.ncbi.nlm.nih.gov/31582621/
  • Kuratko CN, Barrett EC, Nelson EB, Salem N Jr. The relationship of docosahexaenoic acid (DHA) with learning and behavior in healthy children: a review. Nutrients. 2013;5(7):2777-810. doi:10.3390/nu5072777 https://pubmed.ncbi.nlm.nih.gov/23877090/
  • Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002;21(6):495-505. doi:10.1080/07315724.2002.10719248 https://pubmed.ncbi.nlm.nih.gov/12480795/
  • Nakamura MT, Nara TY. Structure, function, and dietary regulation of delta6, delta5, and delta9 desaturases. Annu Rev Nutr. 2004;24:345-376. doi:10.1146/annurev.nutr.24.121803.063211 https://pubmed.ncbi.nlm.nih.gov/15189125/
  • Stonehouse W, Conlon CA, Podd J, et al. DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. Am J Clin Nutr. 2013;97(5):1134-1143. doi:10.3945/ajcn.112.053371 https://pubmed.ncbi.nlm.nih.gov/23515006/
  • McNamara RK, Carlson SE. Role of omega-3 fatty acids in brain development and function: potential implications for the pathogenesis and prevention of psychopathology Prostaglandins Leukot Essent Fatty Acids. 2006;75(4-5):329-349. doi:10.1016/j.plefa.2006.07.010 https://pubmed.ncbi.nlm.nih.gov/16949263/
  • Grosso G, Galvano F, Marventano S, et al. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxid Med Cell Longev. 2014;2014:313570. doi:10.1155/2014/313570 https://pubmed.ncbi.nlm.nih.gov/24757497/
  • SanGiovanni JP, Chew EY. The role of omega-3 long-chain polyunsaturated fatty acids in health and disease of the retina. Prog Retin Eye Res. 2005;24(1):87-138. doi:10.1016/j.preteyeres.2004.06.002 https://pubmed.ncbi.nlm.nih.gov/15555528/
  • Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2010;38(6):211-215. doi:10.1042/BST0380211 https://pubmed.ncbi.nlm.nih.gov/28900017/
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