Seven advantages of omega-3 supported by science

These are the main advantages of omega-3 fatty acids, which range from bone health to brain health.














    Fish oil has become one of the most popular dietary supplements due to the purported benefits of omega-3, which include increasing immunity and cardiovascular health. But can increasing your regular omega-3 consumption actually result in noticeable improvements in your health?

    A collection of unsaturated fatty acids having a particular double bond in their chemical structure, such as eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid, are together referred to as omega-3 (ALA).

    They are referred to as "essential fatty acids" since humans can only obtain them through diet, according to Dr. Claire Thomas, a doctor and clinical content lead at Evergreen Life. There are some excellent sources of omega-3 in meals other than dietary supplements. It should come as no surprise that oily fish like mackerel, salmon, and herring are rich in omega-3. Walnuts, soy beans, chia and flax seeds, and other plant-based proteins are excellent choices.

    The possible advantages of omega-3 have been the subject of years of research. These nutrients have been demonstrated to be essential in decreasing inflammation levels, a significant risk factor for a number of chronic diseases, according to the Nutrients journal. In fact, omega-3 may be essential for the health of our immune, neurological, and cardiovascular systems.

    According to Thomas, "some research show that its anti-inflammatory characteristics may also have benefits for disorders like rheumatoid arthritis and other inflammatory and degenerative joint ailments."

    To help you better grasp the potential effects of these nutrients on our bodies and minds, we will now delve deeply into the science of essential fatty acids.

1. IT SUPPORTS CARDIOVASCULAR HEALTH

    Our cardiovascular system is one of the areas where omega-3 has received the most research attention, and the majority of studies indicate that it has a very protective effect on our hearts. These fatty acids may dramatically lower the chance of dying from coronary heart disease and cardiac events, and ALA may also help prevent arrhythmia, according to an important Cochrane systematic review.

    Our cardiovascular health can benefit from omega-3 in a number of ways. According to Abbas Kanani, a pharmacist at Chemist Click, "they are essential in creating hormones that regulate blood clotting, the contraction and relaxation of artery walls, and inflammation". As they work to remove plaque in the heart's arteries, this may be advantageous for people with cardiovascular disease.



    The endothelium, a thin membrane that coats the inside of the heart and blood arteries, may also work more effectively as a result of omega-3 fatty acids. This is due to the possibility that they influence blood vessel dilation and constriction as well as the amount of fluid carried in the circulation, according to the Atherosclerosis journal.

    Omega-3 may also help balance blood lipids, particularly by lowering levels of the "bad" LDL cholesterol, according to studies on obese patients with metabolic syndrome.

    However, it should be noted that quite a few research throughout the years failed to find any conclusive connections between omega-3 and heart health. Scientists hypothesise that these variations might be related to the test doses.

2. IT MAY BOOST IMMUNITY

    Recent research has revealed another another possible advantage of omega-3s: a stronger immune system. These fatty acids may have an impact on the makeup of our gut microorganisms, which may in turn have a good effect on the health of our gut, according to studies. As the first line of defence against dangerous bacteria, our digestive system, omega-3 may have a wide-ranging, indirect impact on our entire immune system.

    

    The International Journal of Molecular Sciences reports that these fatty acids have also been demonstrated to promote the generation of antibodies and control the activity of white blood cells.

3. IT KEEPS YOUR BRAIN HEALTHY

    The effective operation of our central nervous system, and the brain in particular, may depend on omega-3 fatty acids. In fact, according to research published in the International Journal of Molecular Sciences, they have been demonstrated to either stop or reduce the progression of neurodegenerative illnesses including Parkinson's and Alzheimer's disease.

    These fatty acids may be advantageous to our neurological system for a number of reasons. These substances are abundant in the membranes of brain cells, according to an article in Frontiers in Aging Neuroscience, and they may have an impact on how neurons communicate with one another. DHA is one of the essential elements for the development of a healthy brain and eyes, according to another review published in the Nutrients journal. Early childhood mental health may also be significantly influenced by this particular fatty acid. Low omega-3 intake may raise the chance of developing Attention Deficit Hyperactivity Disorder (ADHD), autism, bipolar disorder, and depression, according to the evidence.



    According to studies, people who consistently ingest omega-3 fatty acids are less likely to suffer from depression, Thomas continues. Although the studies that support the use of EPA in treating more severe neuropsychiatric illnesses are still relatively new, they do seem to support the existence of the relationship.

4. IT CONTRIBUTES TO EYE HEALTH

    Omega-3 is essential for maintaining eye health since it contributes significantly to the retina's structural integrity. The retina's job is to interpret the light that enters your eye into the images that you see. If you don't get enough of these essential fatty acids, your eyesight can suffer.

    According to Kanani, omega-3 enhances photoreceptor membrane variability, retinal thickness, function, and has a protective role. "Healthy amounts of DHA also defend against oxidative stress and strong light damage."



    These fatty acids, according to researchers from The American Journal of Clinical Nutrition, may even guard against neovascular eye conditions like diabetic retinopathy and age-related macular degeneration. There are no effective treatments for either of these disorders, which both have a chance of causing blindness.

5. IT MAY IMPROVE YOUR SKIN HEALTH

    Healthy skin may be one of the omega-3 fatty acids' lesser-known advantages, and EPA in particular.

    According to Thomas, a healthy intake of EPA can lessen the risk and consequences of acne in addition to helping to keep skin hydrated. In fact, according to a research published in the Clinics in Dermatology journal, omega-3 fatty acids may help boost skin moisture, regulate oil production, and lessen the risk of premature ageing. In fact, it's possible that these fatty acids hold the key to managing inflammatory skin conditions successfully.

    Combining omega-3 and omega-6 supplements appears to be successful at treating the signs and symptoms of atopic dermatitis, psoriasis, and acne, according to research published in the International Journal of Molecular Sciences.


6. IT KEEPS YOUR BONES HEALTHY

    Omega-3 fatty acids may provide some advantages for bone health. According to a review published in the British Journal of Nutrition, a sizable number of research point to the possibility that these fatty acids could enhance bone mineral density and a number of markers of bone turnover. A meta-analysis that appeared in the Climacteric journal suggests that omega-3 may have a special impact on postmenopausal women's osteocalcin levels. Postmenopausal women are at an especially high risk of developing osteoporosis because osteocalcin, a protein hormone, plays a role in maintaining and repairing bone tissue.

    However, it is important to note that a sizable number of research have somewhat divergent findings. However, researchers recently discovered that various omega-3 sources may have various effects on the processes involved in bone remodelling. For instance, fish oil may encourage higher bone mineral density while flaxseed oil may be better at enhancing bone structure.


    According to studies, omega-3 fatty acids can dramatically reduce joint pain in persons with rheumatoid arthritis. "Anti-inflammatory qualities contained in omega-3 fatty acids can help with lowering pain intensity to many of your body's joints," continues Kanani. Prostaglandins, which control our immune system and combat joint inflammation, are supported by them as well.

7. IT MAY AFFECT SLEEP

    A increasing body of research indicates that omega-3 may be important for controlling sleep. A study published in the American Journal of Clinical Nutrition(opens in new tab) found that people who consume more of these fatty acids on a daily basis appear to sleep less.


    Omega-3 fatty acids may also help infants sleep better. This may be because they don't affect the total amount of time spent sleeping or how effectively people sleep, but rather assist them manage and develop their sleep-wake schedule. 

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