Potential Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids have been linked to many health benefits. We take a look at the evidence behind some of these health claims, and discuss when upping your omega-3 intake may be beneficial.

Omega-3 fatty acids are a type of polyunsaturated fatty acid (PUFA), along with omega-6. However, we tend to get more omega-6 in our diet than omega-3s, and this imbalance is thought to contribute to negative health effects.

The 3 main types of omega-3s are:

• ALA (Alpha-Linolenic Acid)
• EPA (Eicosapentaenoic Acid)
• DHA (Docosahexaenoic Acid)

Here are some potential benefits and the latest research behind omega-3 fatty acids:

The strongest evidence for omega-3 benefits is in keeping your heart healthy. Decades ago,

Since then, omega-3 fatty acids have been tied to certain benefits for heart health, including:

• Triglycerides: Omega-3s can reduce very high triglyceride levels. The American Heart Association (AHA) recommends 2 to 4 g per day of EPA and DHA for people with high triglycerides.
• HDL cholesterol: Some clinical trials suggest that omega-3s can raise HDL (good) cholesterol levels in people at risk of cardiovascular disease.

For some people, omega-3s can also lower LDL (bad) cholesterol. However, evidence is mixed, as some studies find increases in LDL cholesterol levels.

Though omega-3s have a role to play in heart health, the American Heart Association (AHA) does not recommend omega-3 supplements for people who are not at high risk of cardiovascular disease.

That said, making sure you get enough omega-3s from your diet can help support your overall heart health.

Some research suggests that omega-3 supplements may help improve symptoms of depression and anxiety.

For example, a 2024 review of 23 clinical trials suggests that a dosage of 2 g of omega-3s per day or more could help reduce anxiety symptoms. People in the study who received less than this did not see the same effect.

Another 2023 review of 10 clinical trials showed that supplements containing more than 60% EPA appear to reduce depression symptoms at a dose of 1 to 2 g per day. Interestingly, EPA doses above 2 g per day did not show benefit.

However, the authors note that the 10 trials they looked at varied widely in how they were carried out, so more trials that use the same methods are needed to determine whether this effect holds. They also note other issues with the studies that might have affected results.

Omega-3 is involved in better learning, memory, cognitive well-being, and brain blood flow.

As an infant

Maternal omega-3 is known to support brain development in a growing fetus. Getting enough from your diet during pregnancy is the best way to meet this requirement.

A 2021 review of clinical trials found that omega-3 supplementation during pregnancy may boost cognitive development in the child, but the evidence was not strong. The authors also noted that the studies did not sufficiently represent certain populations, such as those with lower socioeconomic status, adolescents, or people of different races and ethnicities.

More research must be done to support omega-3 supplements in pregnancy, but ensuring your dietary intake is enough can help your baby’s brain develop.

In older age

As people get older, they often notice a decline in brain function.

It could be worth boosting your intake of omega-3s as you get older to help prevent or lessen cognitive decline, along with other lifestyle factors that support brain health.

Menstrual pain occurs in your lower abdomen and pelvis and often radiates to the lower back and thighs. For people experiencing this, it can greatly affect their quality of life. Some studies suggest omega-3 could help reduce menstrual pain.

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Though the studies in the meta-analysis did not determine how omega-3 may work, scientists theorize that it may act by reducing prostaglandin levels, an inflammatory signaling molecule involved in menstrual pain.

Good sleep is one of the foundations of optimal health. Poor sleep is often associated with health conditions, though it’s not clear whether it results from or contributes to them. That said, most people can immediately feel the downsides the morning after a bad night’s sleep.

A 2021 systematic review and meta-analysis of clinical trials and other studies found that omega-3 may help with sleep problems in children, but did not find improvements in children without sleep problems or in adults.

A more recent 2024 review of 8 clinical trials found that omega-3s improved how much time a person spent asleep while lying in bed, but not how long it took to fall asleep or how long they slept for in total.

Further research is needed, but findings so far are promising. If you want to try improving your sleep, it may be worth increasing your omega-3 intake.

DHA is a natural component of your skin. It keeps your cell membranes healthy; These are the outer layers of your cells, which make up a large part of your skin.

Omega-3s are thought to be beneficial for various skin diseases. Some metabolites of omega-3s, including a group of molecules called resolvins, are being studied by scientists for their potential anti-inflammatory effects on the skin.

Inflammation plays a role in acne, so it’s possible that making sure you get enough omega-3 could be a helpful part of your treatment plan if you experience symptoms of this condition.

Omega-3 fatty acids are vital for optimal health and may play roles in various health conditions. The best way to make sure you get enough is to consume them in whole foods, such as fatty fish, 2 times per week.

However, if you don’t eat much fatty fish or are deficient in omega-3, you may want to consider adding a supplement 2 to 3 times a week.

It’s important to note that, while omega-3 might have various health benefits, it is not a cure-all and should not be used to replace any other medical treatment you’re having for a particular condition. Always speak with your doctor about the best way to manage any conditions or symptoms you have, but boosting your omega-3 intake could also be worth considering alongside other treatments.