hbh.knobax.com Open in urlscan Pro
172.67.133.42  Public Scan

Form analysis
0 forms found in the DOM

Text Content

Healthline
 * Health Conditions
 * Discover
 * Plan
 * Connect


Subscribe




NUTRITION

 * Meal Kits
    * Overview
    * Diets
    * Meal Kits
    * Prepared Meals
    * Comparisons
    * Grocery Delivery

 * Special Diets
 * Healthy Eating
 * Food Freedom
 * Conditions
 * Feel Good Food
 * Products
 * Vitamins & Supplements
 * Sustainability
 * Weight Management







NUTRITION

Evidence Based


17 SCIENCE-BASED BENEFITS OF OMEGA-3 FATTY ACIDS


Medically reviewed by Amy Richter, RD, Nutrition — Written by Freydis
Hjalmarsdottir, MS — Updated on January 17, 2023

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.



They have many powerful health benefits for your body and brain.

In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.

Here are 17 health benefits of omega-3 fatty acids that are supported by
science.

Share on PinterestYulia Reznikov/Getty Images

1. MAY BENEFIT DEPRESSION AND ANXIETY

Depression is one of the most common mental disorders in the world (1).

Symptoms often include sadness, lethargy, and a general loss of interest in life
(2).

Anxiety, another common disorder, is characterized by feelings of fear, panic,
and restlessness (3).

Interestingly, studies indicate that people who consume omega-3s regularly are
less likely to have depression (4, 5).

What’s more, studies in people with depression and anxiety suggest that omega-3
supplements may improve symptoms (6, 7).

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 (8).

> summary
> 
> Omega-3 supplements may help treat and prevent depression and anxiety. EPA
> seems to be the most effective at reducing symptoms of depression.

2. MAY IMPROVE EYE HEALTH

DHA, a type of omega-3, is a major structural component of the retina of your
eye (9).

When you don’t get enough DHA, vision problems may arise (10).

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 (11).

> summary
> 
> 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.


3. COULD PROMOTE BRAIN HEALTH DURING PREGNANCY AND EARLY LIFE

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 (12, 13):

 * 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 (14, 15).

> summary
> 
> Getting enough omega-3s during pregnancy and early life is crucial for your
> child’s development. Omega-3 supplementation is linked to improved cognitive
> development and a lower risk of developmental delay.

4. MAY IMPROVE RISK FACTORS FOR HEART DISEASE

Heart attacks and strokes are the world’s leading causes of death (16).

Decades ago, researchers observed that fish-eating communities had very low
rates of these diseases. This was later linked to omega-3 consumption (17, 18).

Since then, omega-3 fatty acids have been tied to numerous benefits for heart
health (19).

These benefits include:

 * Triglycerides: Omega-3s can significantly reduce levels of triglycerides
   (20).
 * HDL cholesterol: Some older studies suggest that omega-3s could raise HDL
   (good) cholesterol levels (21, 22, 23).
 * 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 (24, 25).
 * Inflammation: Omega-3s reduce the production of some substances released
   during your body’s inflammatory response (26, 27, 28).

For some people, omega-3s can also lower LDL (bad) cholesterol. However,
evidence is mixed, as some studies find increases in LDL cholesterol levels (29,
30).

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 (31).

> summary
> 
> Omega-3s may help improve numerous heart disease risk factors. However,
> omega-3 supplements do not seem to reduce your risk of heart attack or stroke.


5. MAY REDUCE SYMPTOMS OF ADHD IN CHILDREN

Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder
characterized by inattention, hyperactivity, and impulsivity (32).

Some research has found that children with ADHD have lower blood levels of
omega-3 fatty acids than those without ADHD (33, 34).

What’s more, numerous older studies suggest that omega-3 supplements could help
reduce the symptoms of ADHD.

In particular, omega-3s may help improve inattention and task completion. They
might also decrease hyperactivity, impulsiveness, restlessness, and aggression
(35, 36, 37, 38).

However, more research is needed, as other studies have found no benefit of
omega-3 supplementation on ADHD symptoms (39).

> Summary
> 
> Omega-3 supplements may help reduce the symptoms of ADHD in children. However,
> more research is needed, as studies have turned up mixed results.

6. COULD REDUCE SYMPTOMS OF METABOLIC SYNDROME

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 (40).

It is a major public health concern because it increases your risk of many other
illnesses, including heart disease and diabetes (40).

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 (41, 42, 43).

> summary
> 
> 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.

7. MAY REDUCE INFLAMMATION

Inflammation is a natural response to infections and damage in your body.
Therefore, it is vital for your health (44).

However, inflammation sometimes persists for a long time, even without an
infection or injury. This is called chronic — or long-term — inflammation (44).

Long-term inflammation can contribute to almost every chronic illness, including
heart disease and cancer (45).

Notably, omega-3 fatty acids can reduce the production of molecules and
substances linked to inflammation, such as inflammatory eicosanoids and
cytokines (46, 47).

In fact, studies have consistently observed a connection between omega-3
supplementation and reduced inflammation (27, 28, 48).

> summary
> 
> Omega-3s may reduce chronic inflammation, which can contribute to heart
> disease, cancer, and various other diseases.



8. MIGHT BENEFIT AUTOIMMUNE DISEASES

In autoimmune diseases, your immune system mistakes healthy cells for foreign
cells and starts attacking them (49).

Type 1 diabetes is one prime example, in which your immune system attacks the
insulin-producing cells in your pancreas (50).

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 (52, 53, 54, 55).

> summary
> 
> 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.

9. COULD IMPROVE MENTAL DISORDERS

Low omega-3 levels have been reported in people with psychiatric disorders (56).

Interestingly, supplementing with omega-3 fatty acids has been shown to decrease
violent behavior (57, 58).

Some studies also suggest that omega-3 supplements can improve symptoms in
people with both schizophrenia and bipolar disorder (59, 60, 61).

However, more research is needed, as other studies have turned up conflicting
results (62, 63).

> summary
> 
> 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.


10. MAY HELP PREVENT AGE-RELATED MENTAL DECLINE AND ALZHEIMER’S DISEASE

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 (64, 65).

One review of controlled studies suggests that omega-3 supplements may be
beneficial at disease onset, when the symptoms of AD are very mild (66).

Keep in mind that more research is needed on omega-3s and brain health.

> summary
> 
> Omega-3 fats may help prevent age-related mental decline and Alzheimer’s
> disease, but more research is needed.

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 (67).

In fact, some older studies show that people who consume the most omega-3s have
up to a 55% lower risk of colon cancer (68, 69).

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 (70, 71, 72).

> summary
> 
> Omega-3 intake may decrease the risk of some types of cancer, including colon,
> prostate, and breast cancer. However, more research is needed.

12. COULD REDUCE ASTHMA IN CHILDREN

Asthma is a chronic lung disease with symptoms like coughing, shortness of
breath, and wheezing (73).

Severe asthma attacks can be very dangerous. They are caused by inflammation and
swelling in the airways of your lungs (73).

What’s more, asthma rates in the United States and around the world have been
rising over the past few decades (74).

Interestingly, several studies associate omega-3 consumption with a lower risk
of asthma in children (75, 76, 77).

> summary
> 
> Omega-3 intake has been associated with a lower risk of asthma in children.

13. MAY REDUCE FAT IN YOUR LIVER

Non-alcoholic fatty liver disease (NAFLD) is a common condition characterized by
the accumulation of fat in the liver (78).

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 (79).

However, research suggests that supplementing with omega-3 fatty acids may help
reduce liver fat and inflammation in people with NAFLD (80).

> summary
> 
> Omega-3 fatty acids may help reduce liver fat in people with non-alcoholic
> fatty liver disease.

14. MAY IMPROVE BONE AND JOINT HEALTH

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 (81).

Theoretically, this should lead to a reduced risk of osteoporosis. However, more
research is needed, as studies have turned up mixed results on the effects of
omega-3 fatty acids on bone health (82, 83).

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 (84).

Still, more large, high quality studies should be conducted to understand how
omega-3 fatty acids may impact bone and joint health.

> summary
> 
> Omega-3s may improve bone strength and joint health, but more research is
> needed.

15. MIGHT HELP ALLEVIATE MENSTRUAL PAIN

Menstrual pain occurs in your lower abdomen and pelvis and often radiates to
your lower back and thighs (85).

It can significantly affect your quality of life.

However, studies repeatedly suggest that people who consume the most omega-3s
may have milder menstrual pain (86, 87).

One 2011 study even determined that an omega-3 supplement was more effective
than ibuprofen in treating severe pain during menstruation (88).

> summary
> 
> 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.

16. MAY IMPROVE SLEEP

Good sleep is one of the foundations of optimal health.

Sleep deprivation has been linked to many diseases, including obesity, diabetes,
and depression (89, 90, 91).

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 (92, 93).

Additionally, low levels of DHA are linked to lower levels of the hormone
melatonin in some animal studies, which helps you fall asleep. However, further
research in humans is needed (94, 95, 96).

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 (92, 97, 98).

> summary
> 
> Omega-3 fatty acids — especially DHA — may improve the length and quality of
> your sleep.

17. COULD SUPPORT SKIN HEALTH

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 (99, 100, 101):

 * 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

Animal studies suggest that omega-3s may also help protect your skin against sun
damage (102).

However, keep in mind that this doesn’t mean that you should use omega-3
supplements in place of sunscreen.

> summary
> 
> Omega-3s can help keep your skin healthy, preventing premature aging and
> safeguarding against sun damage.

THE BOTTOM LINE

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.

Last medically reviewed on January 17, 2023


HOW WE REVIEWED THIS ARTICLE:

History

Our experts continually monitor the health and wellness space, and we update our
articles when new information becomes available.

Current Version

Jan 17, 2023

Written By

Freydís Guðný Hjálmarsdóttir

Edited By

Rachael Ajmera, MS, RD

Medically Reviewed By

Amy Richter, MS, RD

Oct 15, 2018

Written By

Freydís Guðný Hjálmarsdóttir

Edited By

Frank Crooks

Share this article


Medically reviewed by Amy Richter, RD, Nutrition — Written by Freydis
Hjalmarsdottir, MS — Updated on January 17, 2023






READ THIS NEXT


 * 12 Foods That Are Very High in Omega-3
   Written by Freydis Hjalmarsdottir, MS
   
   Omega-3 fatty acids are incredibly important for health. Learn the foods that
   are highest in omega-3.
   
   READ MORE
   
 * 
 * 5 Signs and Symptoms of Omega-3 Deficiency
   Written by Lauren Panoff, MPH, RD
   
   Consuming omega-3 fatty acids is essential for health. This article reviews 5
   signs and symptoms of omega-3 deficiency, how to determine whether your…
   
   READ MORE
   
 * Omega-3 Supplement Guide: What to Buy and Why
   Written by Freydis Hjalmarsdottir, MS
   
   There are many choices when it comes to omega-3 supplements. This guide walks
   you through the different types, explaining what to buy and why.
   
   READ MORE
   
 * Omega-3 Fatty Acids — The Ultimate Beginner’s Guide
   Written by Kris Gunnars, BSc
   
   Omega-3 fatty acids are important fats that we must get from the diet. They
   have numerous health benefits for your body and brain.
   
   READ MORE
   
 * The 7 Best Plant Sources of Omega-3 Fatty Acids
   Written by Rachael Ajmera, MS, RD
   
   Omega-3 fatty acids are very good for your health, but it can be hard to get
   enough if you don't eat fish. Here are the 7 best plant sources of…
   
   READ MORE
   
 * How Much Omega-3 Should You Take per Day?
   Written by Freydis Hjalmarsdottir, MS
   
   Omega-3 needs vary by individual. This article reviews how much omega-3 you
   need for optimal health.
   
   READ MORE
   
 * Omega-3 and Acne: What’s the Connection?
   Written by Lizzie Streit, MS, RDN, LD
   
   You may have heard speculations that omega-3 fatty acids can improve acne.
   This article reviews the connection between omega-3s and acne.
   
   READ MORE
   
 * How to Optimize Your Omega-6 to Omega-3 Ratio
   Written by Kris Gunnars, BSc
   
   The balance of polyunsaturated Omega-6 and Omega-3 fatty acids is heavily
   distorted in the Western diet, raising the risk of all sorts of serious…
   
   READ MORE
   
 * Raw Milk Is Having a Moment Despite Growing Health Risks
   
   Raw milk is gaining popularity, with some states recently passing or taking
   steps to legalize its commercial sale. Here’s what to know about the…
   
   READ MORE
   


 * About Us
 * Contact Us
 * Terms of Use
 * Privacy Policy
 * Privacy Settings
 * Advertising Policy

 * Health Topics
 * Sitemap
 * Medical Affairs
 * Content Integrity
 * Newsletters
 * Do Not Sell or Share My Personal Information
 * © 2024 Healthline Media LLC. All rights reserved. Our website services,
   content, and products are for informational purposes only. Healthline Media
   does not provide medical advice, diagnosis, or treatment. See additional
   information. See additional information.

© 2024 Healthline Media LLC. All rights reserved. Our website services, content,
and products are for informational purposes only. Healthline Media does not
provide medical advice, diagnosis, or treatment. See additional information. See
additional information.
AboutCareersAdvertise with us

OUR BRANDS

HealthlineMedical News TodayGreatistPsych CentralBezzy