Omega-3 Fatty Acids Benefits: According to a Dietician

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are polyunsaturated fats required for optimal health, and they exist in three specific types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The key bioactive forms are EPA and DHA, so we need them in higher amounts.

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ALA exists only in plants, while DHA and EPA are found in fatty fish and seafood like sardines, mackerel, anchovies, salmon, herring, and tuna. The body does convert some ALA into EPA and DHA, for those who do not consume fish or seafood.

Good food sources of ALAs include chia seeds, walnuts, flaxseed, soybean, canola oil, and some leafy greens.

Health Benefits of Omega-3 Fatty Acid

Image Credit: Health Benefits of Omega-3 Fatty Acid

There is a significant amount of scientific articles supporting the importance of consuming either foods or supplements rich in Omega 3s. Nonetheless, "intakes in the U.S. are abysmally low," according to Ann Skulas-Ray, assistant professor of nutrition at the University of Arizona in Tucson.

These are some of the most notable benefits of omega-3s:

May Help Support Heart Health

Omega-3s, especially EPA and DHA, help to lower blood pressure and triglycerides, elevate HDL cholesterol, and potentially reduce the risk of heart disease, stroke, and heart arrhythmias.

These nutrients have potent anti-inflammatory properties, helping to alleviate swelling in the cardiovascular system. In addition, they may prevent the formation of potentially harmful blood clots by preventing platelets from binding together, improving circulation and vasodilation.

A 2021 research review in eClinical Medicine by Safi U. Khan, et al concluded that omega-3s especially EPA, may improve cardiovascular outcomes and reduce mortality^[1].

The results were confirmed in a 2022 review in Current Atherosclerosis Reports by Samuel C. R. Sherratt, et al, which found that omega-3s may improve platelet function, lower inflammation, decrease cholesterol, and help prevent endothelial dysfunction^[2].

Help Support Cognitive Function

Omega-3 fatty acids play an essential role in cognitive function starting before birth, they are important building blocks in developing the brain and nervous system of the growing fetus.

This makes it especially important for women to consume them while pregnant and breastfeeding. In addition, infants and children require optimal levels to form new cells and strengthen neural connections.

While ALA and EPA are central to brain function, DHA also supports the synthesis of key neurotransmitters like dopamine and serotonin to help enhance cognitive functions like memory, motivation, and mood.

A research review in Cureus by Ibrahim M Dighriri, et al found a connection between the consumption of omega-3s and improvements in memory, learning, cognitive well-being, and cerebral blood flow^[3].

Research indicates that regular consumption of omega-3 fatty acids could slow the progress of cognitive decline and lower the risk of developing Alzheimer's disease and other dementias^[4].

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May Improve Mental Health

Omega 3 fatty acids help boost levels of the neurotransmitters dopamine and serotonin, which play a significant role in mood and could help alleviate depression. In addition, some research indicates that omega-3s may increase GABA levels to help lower stress and anxiety^[5].

A research review published in Translational Psychiatry by Yuhua Liao, et al found support for the benefits of omega-3s, particularly EPAs, in reducing depression symptoms^[6]. In addition, a review in JAMA Network by Kuan-Pin Su, et al found an association between supplementation with omega-3s and a reduction in anxiety severity^[7].

ALSO READ - How Omega-3 Fatty Acids Support Mental Health

Supports Bone & Joint Health

Research supports the potential benefits of EPA and DHA in helping to strengthen bones by improving calcium absorption, thus enhancing bone mineral density and reducing fracture risk^[8]. As bones support the joints and keep them stable, this could also enhance their health and function.

Omega-3 fatty acids also are shown to reduce pain and inflammation in the joints and protect against cartilage loss. A review of studies published in Nutrients by Dean M. Cordingley and Stephen M. Cornish found clinical support for the benefits of omega-3s in the management of osteoarthritis^[9].

Skin Benefits

Omega-3s have multiple benefits for skin health, most notably decreasing inflammation and redness and helping to heal skin conditions like atopic dermatitis and acne^[10]. They may also slow oil production to reduce the risk of breakouts, boost hydration, alleviate dryness, and decrease signs of photoaging.

May Reduce Inflammation

Omega 3 fatty acids have powerful anti-inflammatory properties which help reduce swelling bodywide, supporting the health of the heart, brain, liver, pancreas, digestive tract, and kidneys. In addition, they may support the management of autoimmune conditions^[11].

Omega-3s also help ease muscle and joint pain, improve function, and speed up recovery after exercise.

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Eye Health

Omega-3s support ocular health by improving blood flow to the eyes, enhancing tear production, and helping to maintain retinal function. DHA exists naturally in the retina, and some research indicates that it plays a role in vision.

According to a research review in Frontiers in Nutrition by Yan Lee, et al, optimal omega-3 levels may lower the risk of developing age-related conditions like macular degeneration and glaucoma^[12].

In addition, there is some evidence indicating that omega-3s could help alleviate dry eye syndrome and eliminate floaters.

Dr. Janice Fan

Dr. Janice Fan, a Doctor of Optometry, emphasizes the potential benefits of omega-3 supplementation, particularly for those with existing eye conditions. She states,For people with existing eye conditions, like dry eye syndrome or age-related macular degeneration, even higher doses might be beneficial. I've seen some patients respond well to doses of 2000-3000 mg per day. But, everyone's needs are different, and these higher doses should only be taken under the guidance of an eye doctor or healthcare provider.

READ MORE - How Omega-3's Can Help Treat Dry Eye?

Diabetes Management

Omega-3 fatty acids, especially EPA and DHA, may offer anti-diabetes benefits. Evidence suggests that they may improve insulin resistance and reduce diabetes-related inflammation that can exacerbate the condition^[13].

In addition, these nutrients have been shown to lower triglycerides, decrease fasting glucose levels, and improve other parameters of metabolic syndrome.

A research review in Current Nutrition Reports by Sümeyra Şahin Bayram and Gül Kızıltan found support for the role of omega-3 fatty acids in managing blood sugar and lipid levels in people with type 2 diabetes^[14].

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Good Sources of Omega-3s

Image Credit: Fish vs Plant Based Omega-3s Fatty Acid

Getting enough omega-3s is a must, since our bodies don't make much of them on their own. That's why it's so important to get them through your diet or supplements.

There are two main types of omega-3s you should focus on: EPA and DHA, found mainly in marine life, and ALA, found in plants.

Marine Sources (EPA & DHA)

These are the most effective forms of omega-3s because your body can use them directly. Think of them as the most powerful version.

• Fatty Fish: Salmon, mackerel, herring, and sardines are some of the best sources. Aim for at least two servings per week.
• Fish Oil Supplements: A great option if you don't eat much fish.
• Cod Liver Oil: This also contains vitamins A and D.
• Algae Oil: A good choice for vegans and vegetarians.

Plant Sources (ALA)

Your body can convert some ALA into EPA and DHA, but the conversion rate is very low. Still, these foods are a healthy addition to your diet.

• Flaxseed: You can use whole flaxseed or ground flaxseed meal.
• Chia Seeds: Sprinkle them in yogurt or smoothies.
• Walnuts: A fantastic snack and a good source of ALA.
• Soybeans: You can find ALA in tofu and edamame.

Did You Know?

• DYK? EPA & DHA are the most active forms of omega-3, but most people get less than 100 mg/day.
• DYK? Pregnant women in UK & Australia are commonly advised to supplement omega-3 for baby brain health.
• DYK? Canadians have among the lowest fish consumption in the G7.

How To Take Omega-3s

Taking omega-3 supplements is pretty simple. To get the best results and avoid any potential side effects like "fish burps," follow these simple tips:

• Take with food: Taking your supplement with a meal that contains some fat helps your body absorb the omega-3s better.
• Consistency is key: Try to take it at the same time every day—for example, with breakfast or dinner—so you don't forget.
• Follow the label: Always read the instructions on your specific supplement bottle, as dosages can vary.

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DYK: High doses above 3000 mg/day may increase bleeding risk if on blood thinners.

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Omega-3 Fatty Acids Dosages

There isn't one single "right" dose for everyone, as it can depend on your age, health goals, and overall diet. However, there are some general guidelines.

• For Most Healthy Adults: A common dose is around 250–500 mg of combined EPA and DHA per day.
• For Specific Conditions: Your healthcare professional may recommend a higher dose for certain health goals, such as lowering triglycerides or managing inflammation.
• For Children and Pregnant Women: It's best to talk to a pediatrician or obstetrician to find the right dosage for their specific needs.

Important: Never take a high dose without talking to a healthcare provider first. They can help you determine the safest and most effective dose for you.

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Are Omega-3s Safe? (Risks & Side Effects)

For most people, taking omega-3 supplements is very safe. However, like any supplement, there are a few things to be aware of.

Side Effects To Watch For

Most side effects are minor and go away on their own. The most common ones are:

• Fishy aftertaste or "fish burps"
• Upset stomach
• Diarrhea
• Nausea

Taking your supplement with a meal can often help reduce these issues.

Can You Take Too Much?

Yes, it is possible. Taking very high doses (more than 3,000 mg per day) can increase the risk of bleeding. This is especially true if you are on blood thinners.

Potential Drug Interactions

Omega-3s can interact with certain medications, including:

• Blood Thinners: Also known as anticoagulants, like Warfarin. This is the most serious interaction, as it can increase your risk of bleeding.
• Blood Pressure Medications: Omega-3s can naturally lower blood pressure, so taking them with medication could cause your blood pressure to drop too low.

The Takeaway: Always be open with your healthcare provider and pharmacist about any supplements you're taking, especially if you are on any other medications. They can ensure everything is safe for you.

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