Omega-3 fatty acids are gaining widespread attention in health and nutrition circles. These essential fats play a crucial role in maintaining overall health, from supporting heart function to enhancing brain performance. But what exactly are omega-3s, and why are they so beneficial?
In this blog, we’ll break down the science behind omega-3 fatty acids, explore the different types, and highlight the key health benefits supported by research.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are a type of polyunsaturated fat that our bodies cannot produce on their own, which means we must obtain them from food or supplements. There are three main types:
- ALA (alpha-linolenic acid): Found in plant sources like flaxseeds, chia seeds, and walnuts. ( The body must convert these to EPA and DHA or they are stored for energy)
- EPA (eicosapentaenoic acid): Found in fatty fish like salmon, sardines, and mackerel.
- DHA (docosahexaenoic acid): Also found in fatty fish and seaweed; especially important for brain and eye health.
1. Heart Health
One of the most well-established benefits of marine based omega-3s is their positive impact on heart health. They may help:
• Lower triglyceride levels
• Reduce blood pressure (especially in people with high blood pressure)
• Decrease risk of abnormal heart rhythms
• Slow the buildup of plaque in arteries
• Reduce the risk of heart attack and stroke
Several studies have shown that populations with high fatty fish consumption (a primary source of EPA and DHA) tend to have lower rates of cardiovascular disease.
2. Brain Function and Mental Health
DHA is a major structural component of the brain, making omega-3s critical for brain function. However, EPA may be helpful for mood disorders.
Benefits may include:
• Improved memory and cognitive function
• Reduced risk of cognitive decline and Alzheimer’s disease
• Alleviation of symptoms of depression and anxiety
• Potential support for ADHD in children
While omega-3s aren’t a cure-all, they can be a helpful addition to mental health management strategies.
3. Eye Health
DHA is also found in high concentrations in the retina. Omega-3s have been linked to:
• Lower risk of macular degeneration
• Support for overall visual development, especially in infants
• Reduction in dry eye symptoms
Consistent intake may help maintain long-term eye health, especially as we age.
4. Reduced Inflammation
Chronic inflammation is a driver of many common diseases, including arthritis, heart disease, and certain cancers. Omega-3s help:
• Reduce the production of inflammatory compounds
• Improve symptoms in autoimmune diseases like rheumatoid arthritis
• Promote recovery from exercise and reduce muscle soreness
This anti-inflammatory property is a key reason omega-3s are recommended for both disease prevention and athletic performance.
5. Support During Pregnancy and Early Life
Omega-3s, particularly DHA, are essential during pregnancy and early childhood for:
• Brain and eye development in the fetus and infant
• Reduced risk of developmental delays
• Lower likelihood of premature birth
Pregnant women are often advised to ensure they get adequate omega-3s, either through diet or supplements.
6. Skin Health
Omega-3s help maintain healthy skin by:
• Managing oil production and hydration
• Reducing acne
• Slowing signs of aging
• Supporting the skin barrier against environmental damage
• May be beneficial for psoriasis and other auto immune skin conditions.
These benefits make omega-3s a common ingredient in skin-supporting supplements.
Best source of Omega 3’s
The best source of omega-3 depends on your needs, but generally, EPA and DHA from fatty fish or high-quality fish oil supplements are considered the most effective forms. These types are more readily used by the body compared to ALA, which is found in plants and must be converted. For those who don’t eat fish, algal oil is the best plant-based source of DHA and EPA and a great vegan-friendly option.
Sources of Omega-3s to Add to Your Diet:
• Salmon, sardines, mackerel, anchovies
• Flaxseeds, chia seeds, walnuts
• Algal oil (a vegan source of DHA)
• Omega-3 enriched eggs
Your body may not make omega-3s on its own but giving it what it needs can lead to long-term health rewards.
Final Thoughts
From heart and brain health to glowing skin and reduced inflammation, omega-3 fatty acids offer a wide range of benefits. While eating fatty fish is the best natural source, plant-based options and high-quality supplements can also help meet your daily needs.
If you’re considering adding an omega-3 supplement to your routine, it’s always best to consult with a healthcare provider, especially if you have existing health conditions or take medication. High doses of Omega 3’s may not be appropriate for someone on blood thinners, aspirin or mental health medications.
Questions on how to choose a Fish oil Supplement? Check out my blog Go Fish! How to Choose the Right Fish Oil Supplement
Read more here:
See what the American Heart Association says here. https://www.heart.org/en/news/2023/06/30/are-you-getting-enough-omega-3-fatty-acids
DHA and brain health here. https://www.healthline.com/nutrition/dha-benefits
Mood disorders here. https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414#:~:text=What%20dose%20of%20omega%2D3s,%25%20EPA%2C%20for%20major%20depression