Table of Contents
What Are Omega-3 Fatty Acids?
Benefits of Omega-3 Fatty Acids
When to See a Doctor
Omega-3 fatty acids have captured the attention of health experts owing to the array of potential health advantages they offer. Ongoing research is actively exploring the potential role of these fatty acids in assisting the treatment of various conditions, including heart disease, diabetes, dementia, and depression. Omega-3s are naturally present in an assortment of foods, including fatty fish, nuts, seeds, and verdant green vegetables. They are also accessible in the form of supplements.
This article examines in greater detail certain benefits of omega-3 fatty acids that experts endorse. It also provides approaches to enhancing your intake of these acids.
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What Are Omega-3 Fatty Acids?
Omega-3 fatty acids represent a category of polyunsaturated fats present in an assortment of foods and supplements. Inside the body, these omega-3s serve as vital elements of cell membranes and hold sway over cell receptors, thereby impacting a variety of bodily functions. These functions encompass activities like regulating blood clotting and diminishing inflammation. Omega-3s are connected to a wide spectrum of health benefits and play a pivotal role in upholding the health of the lungs, heart, brain, and blood vessels.
There are three main types of omega-3 fatty acids found in different food sources:
Alpha-linolenic acid (ALA)
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
Omega-3 fatty acids are classified as essential nutrients since the body doesn’t synthesize them naturally and they need to be acquired from dietary sources or supplements. Cheryl Mussatto, a registered dietitian based in Topeka, Kansas, and the author of The Nourished Brain, provides this explanation.
Sources of Omega-3 Fatty Acids from Food and Supplements
Fatty types of fish like salmon, mackerel, tuna, and sardines stand out for their high content of omega-3 fatty acids, comprising DHA and EPA. Plant-based sources of omega-3 fatty acids are also on hand, such as nuts, seeds, and vegetable oils. It’s important to note, however, that these foods contain ALA, which has a restricted capacity to transform into DHA and EPA.
Supplementing could be a valuable option to contemplate, particularly if seafood isn’t a frequent component of your diet or if you encounter challenges in fulfilling your requirements solely through dietary sources. Common supplements that contain omega-3 fatty acids include:
Fish oil
Fish liver oil
Krill oil
Algal oils
Flaxseed oil
Benefits of Omega-3 Fatty Acids
Recent research has yielded promising results regarding the potential benefits of omega-3 fatty acids. In the sections that follow, we look at a selection of the main ways that increasing your intake of omega-3s can positively impact your health.
Supports Heart Health
Omega-3 fatty acids have been studied a lot because they do good things for our hearts and help protect us from heart disease. These special fats have a bunch of heart-healthy benefits. They can lower levels of bad things called triglycerides, reduce the likelihood of irregular heartbeats, and slow down the things that clog our arteries.
Masato explains that these things are important for keeping our hearts healthy. A thorough review of many studies found that omega-3 fatty acids can reduce the chances of developing heart disease and improve heart problems such as heart attacks. Another study found that when people took fish oil capsules, they had a reduced risk of heart attack and heart disease.
supports growth and development during prenatal stages
Omega-3 fatty acids hold significant importance during pregnancy, as underscored by Hannah Whittaker, a registered dietitian with expertise in pediatric and prenatal nutrition, practicing in Liverpool, United Kingdom. Omega-3 fatty acids are really important when a woman is pregnant. These are like special fats that help babies’ brains and eyes grow well. Hannah Whittaker, a nutrition expert from Liverpool, UK, says that a good amount of these omega-3s can make babies smarter and see better.
Hannah also says that omega-3s can help the mom during pregnancy. They can make moms feel happier and lower the chance of feeling sad after the baby is born. Some studies say omega-3s might also help babies be born at the right time, but not all studies agree.
Eases Inflammation
Omega-3s also do something important. They can help calm down inflammation in the body,” explains Whittaker. When your body gets inflamed, it can cause a bunch of health troubles, like gaining too much weight, getting cancer, having heart problems, and even having diabetes.
A scientific research project that examined a lot of other studies found that omega-3s could potentially lower a substance called c-reactive protein (CRP). This CRP is a bit like a signal that shows when there’s inflammation happening in the body. This seems to be particularly accurate for people who are dealing with cancer. Another big review of studies found similar results. It said that taking omega-3s could lower CRP and other signs of inflammation in adults who have different health problems.
Omega-3 fatty acids have been recognized as having the potential to offer benefits for mental health, as pointed out by Whittaker. Supplementing with omega-3s might assist in mitigating the symptoms of depression and anxiety. A study indicated that both moderate and low doses of omega-3 supplementation demonstrated effectiveness in treating major depressive disorder in comparison to a placebo [6]. Furthermore, an additional study disclosed that omega-3s might play a role in improving symptoms related to anxiety [7].
Scholars hypothesize that the way omega-3s work is by altering particular neural pathways that oversee emotional regulation and are connected to the onset of specific mental health disorders. Further research is necessary; however, omega-3 fatty acids have been examined for their potential in addressing various conditions like schizophrenia, mood disorders, attention deficit hyperactivity disorder (ADHD), and autism.
Improves Brain Function
Omega-3 fatty acids are like special helpers for our brains. Omega-3 fatty acids are like helpers for our brains. They help our brain work well and also keep our brain cells safe from something called oxidative stress. This stress can cause problems like Alzheimer’s disease, which affects how we remember things and think.
A bunch of smart people studied this and said that omega-3 fatty acids might be really helpful, especially when Alzheimer’s disease is just starting and our brain is not working perfectly.
Some other smart people looked at lots of studies about older people and their brains. They discovered that omega-3s can be helpful for older brains. They can make it easier to remember things briefly, assist with thinking and making decisions, and even make our brain process information more quickly.
Another study said that omega-3s could also make our brain get more blood, which is like giving it more energy. This can help us learn better, remember things, and feel good about how we think.
Helps keep your joints healthy.
“Omega-3 fatty acids might be able to lessen the pain and stiffness in joints for people with conditions like rheumatoid arthritis,” explains Whittaker. This could be because omega-3s have properties that fight inflammation and can lower the creation of proteins that cause inflammation in the body.
A study from 2021 discovered that omega-3s could noticeably decrease pain in individuals dealing with osteoarthritis, a type of joint disease that worsens over time[11]. In a different small study, using omega-3 fatty acids together with medications for rheumatoid arthritis resulted in even better improvements in symptoms[12].
Healthy Skin:
Omega-3 fatty acids, like special helpers, take care of your skin. They make sure the skin’s protective barrier stays strong and help calm down redness and irritation. This is super useful for skin problems like eczema, psoriasis, and acne. So, omega-3s help your skin become clearer, more comfy, and with a nice glow.
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When you should go to a doctor.
“At the moment, there isn’t a standard test to check for not having enough omega-3s, so it can be tough to figure out,” explains Mussatto. But there are signs that might show you’re lacking them and it could be a good idea to see a doctor.
- Mussatto says you should pay attention to these important signs:
- Hair becoming thinner or more fragile
- Skin issues like rashes, irritation, or acne
- Feeling like your brain isn’t as clear (brain fog)
- Pain or stiffness in your joints
Also, make sure to talk to a doctor before you start taking omega-3 supplements if you have health problems or are already on other medications. This is especially important if you’re taking blood thinners like warfarin because taking too much omega-3 could raise the risk of bleeding.