The Omega-3 Advantage: Health Benefits of Omega-3 Fatty Acids

The health benefits of omega-3 fatty acids are vast, offering a natural advantage for general wellness as well as specific health concerns. They can help promote cardiovascular health and may lower the risk of developing other diseases like age-related macular degeneration (AMD) and dementia, per the Cleveland Clinic.

While the human body needs these fatty acids, dietary intake is required because the body does not produce them naturally. With further knowledge and awareness about omega-3 health benefits, you can find ways to incorporate this nutritional powerhouse into your daily routine.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a collection of polyunsaturated fatty acids that are important for numerous bodily functions. Two types of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can be found in cold water or fatty/oily fish like salmon, trout and tuna, as well as shellfish like oysters, crab and mussels. A third type of omega-3 fatty acid, alpha-linolenic acid (ALA), can be found in plant oils, nuts, chia and flax seeds, leafy vegetables and some animal fats.

Fatty acids should comprise 5% to 10% of your total calories each day. The American Heart Association recommends those without a history of heart disease consume at least two servings of fish that are a good source of omega-3 fatty acids each week. What constitutes a serving? A single serving can be visually estimated as slightly larger than a dollar bill.

Notably, these nutrients are also available in dietary supplements. EPA and DHA can be found in fish oil supplements while flaxseed oil supplements contain ALA. The health benefits of omega-3 dietary supplements are still being assessed, so it's important to discuss your interest in supplementation with your healthcare provider.

While receiving your omega-3 benefits through food is highly suggested, it's important to keep in mind that some fish may contain mercury. It's recommended that pregnant women and children avoid fish known to have high levels of mercury, including tuna, shark, halibut, swordfish and seabass. As a result, these individuals may benefit from taking an omega-3 fish oil supplement instead.

In general, eating a variety of fish can reduce the risk of mercury exposure. Fish that are high in omega-3s but low in mercury include salmon, trout, light canned tuna, herring and shrimp. Still, the benefits of eating fish outweigh the potential risks for non-pregnant individuals in middle age and older.

What Are the Health Benefits of Omega-3 Fatty Acids?

The health benefits of omega-3 fatty acids impact not just the body, but the brain, as well. From top to bottom, eating a diet rich in omega-3 (or supplementing, as directed by your physician) can enhance your well-being in several areas.

Heart Health

The heart wants what it wants — and if your heart wants to be healthy, regular consumption of omega-3 fatty acids is definitely on its wish list. Omega-3 fatty acids are associated with a decreased risk of heart disease. EPA and DHA specifically may contribute to heart health by helping to reduce triglycerides, lower blood pressure and slow the buildup of plaque formation in arteries where it can otherwise lead to blockages and blood clots. They may also help to reduce the risk of developing an irregular heartbeat, also known as an arrhythmia.

Brain Function and Cognitive Health

From early fetal cognitive development to adult memory maintenance, omega-3 fatty acids may be beneficial to brain function and cognitive health. Omega-3s are particularly important in brain development and supporting overall cognitive function. Brain cells that contain adequate levels of omega-3s in the membranes are believed to have more impact when communicating with other cells.
 

Not only does DHA specifically help to prevent age-related cognitive decline, but DHA deficiencies have also been linked to serious cognitive issues such as a greater risk of Alzheimer's disease later in life. Research has suggested that seeing as brain and nervous system tissues are partly composed of fat, they may prefer DHA over other types of fatty acids.

Joint Health and Inflammation

People living with inflammatory joint conditions, like arthritis, may benefit from omega-3's anti-inflammatory properties. Frequent intake can help reduce joint pain and improve overall joint function. These fatty acids assist in keeping joints healthy by refreshing joint tissues, providing needed lubrication in order to lessen joint friction and minimize associated pain.

Eye Health

DHA is highly concentrated in the retina and remains essential for supporting eye health. In addition, some research has suggested that consuming omega-3 fatty acids may help to prevent eye conditions like AMD.
 

While more insight is needed, some studies have found that omega-3s may help improve dry eye conditions — supporting the eye's production of oil for tears while also reducing inflammation around the eye.

Mood and Mental Health

Omega-3 fatty acids interact with mood-related molecules inside the brain and have anti-inflammatory properties that may relieve depression and reduce symptoms of anxiety. According to Harvard Health, EPA and DHA, in particular, are thought to have the most potential to benefit individuals with mood disorders.
 

Still, more research is needed to make a conclusive statement on its recommended usage: "Meta-analyses generally suggest that the omega-3s are effective, but the findings are not unanimous because of variability between doses, ratios of EPA to DHA, and other study design issues."
 

Knowing that omega-3 fatty acids play a role in several vital physiological functions, including neurotransmission, neurogenesis and neuroinflammation, it's also clear they play important roles in brain development, function and aging. Studies have shown that human dietary deficiencies of omega-3 are associated with an increased risk of psychiatric disorders such as depression, bipolar disorder, schizophrenia, dementia, attention-deficit/hyperactivity disorder and autism.

Skin Health

Moisture retention and reduced inflammation are two of the ways that omega-3 fatty acids support healthy skin. Omega-3s can help maintain homeostasis, improve barrier function, prevent inflammation (especially inflammation that comes from ultraviolet light) and promote skin healing. As an additional perk, incorporating these fatty acids into your diet may promote a more youthful and radiant complexion.
 

Although additional research is needed, some studies suggest that omega-3 fish oil may decrease eczema symptoms, help heal acne and address hyperpigmentation from some causes like hormonal changes, ultraviolet light exposure, aging, trauma to the skin or medications that cause sensitivity to sunlight.
 

Getting Those Good Omega-3 Fats

Ranging from cardiovascular health and cognitive function to mood and healthy skin, the benefits of omega-3 fatty acids are varied and impactful. The advantages offered, whether through nutrient-rich food choices or supplements, can be a great contribution to a health-conscious lifestyle. So, why wait? You can start getting those good omega-3 fats today.

These articles are intended for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment and are not intended to treat or cure any disease. Never disregard professional medical advice or delay in seeking it because of something you have read in these articles. Advances in medicine may cause this information to become outdated, invalid, or subject to debate. Professional opinions and interpretations of scientific literature may vary. Consult your healthcare professional before making changes to your diet, exercise or medication regimen.