17 Science-Based Benefits of Omega-3 Fatty Acids
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.
1. May benefit depression and anxiety
Depression is one of the most common mental disorders in the world (1Trusted Source).
Symptoms often include sadness, lethargy, and a general loss of interest in life (2Trusted Source).
Anxiety, another common disorder, is characterized by feelings of fear, panic, and restlessness (3Trusted Source).
Interestingly, studies indicate that people who consume omega-3s regularly are less likely to have depression (4Trusted Source, 5Trusted Source).
What’s more, studies in people with depression and anxiety suggest that omega-3 supplements may improve symptoms (6Trusted Source, 7Trusted Source).
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 (8Trusted Source).
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 (9Trusted Source).
When you don’t get enough DHA, vision problems may arise (10Trusted Source).
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 (11Trusted Source).
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 (12Trusted Source, 13Trusted Source):
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 (14Trusted Source, 15Trusted Source).
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 (16Trusted Source).
Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later linked to omega-3 consumption (17Trusted Source, 18Trusted Source).
Since then, omega-3 fatty acids have been tied to numerous benefits for heart health (19Trusted Source).
These benefits include:
Triglycerides: Omega-3s can significantly reduce levels of triglycerides(20Trusted Source).
HDL cholesterol: Some older studies suggest that omega-3s could raise HDL (good) cholesterol levels (21Trusted Source, 22Trusted Source, 23Trusted Source).
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 (24Trusted Source, 25Trusted Source).
Inflammation: Omega-3s reduce the production of some substances released during your body’s inflammatory response (26Trusted Source, 27Trusted Source, 28Trusted Source).
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, 30Trusted Source).
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 (31Trusted Source).
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 (32Trusted Source).
Some research has found that children with ADHD have lower blood levels of omega-3 fatty acids than those without ADHD (33Trusted Source, 34Trusted Source).
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 (35Trusted Source, 36Trusted Source, 37Trusted Source, 38Trusted Source).
However, more research is needed, as other studies have found no benefit of omega-3 supplementation on ADHD symptoms (39Trusted Source).
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 (40Trusted Source).
It is a major public health concern because it increases your risk of many other illnesses, including heart disease and diabetes (40Trusted Source).
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 (41Trusted Source, 42Trusted Source, 43Trusted Source).
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 (44Trusted Source).
However, inflammation sometimes persists for a long time, even without an infection or injury. This is called chronic — or long-term — inflammation (44Trusted Source).
Long-term inflammation can contribute to almost every chronic illness, including heart disease and cancer (45Trusted Source).
Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines (46Trusted Source, 47Trusted Source).
In fact, studies have consistently observed a connection between omega-3 supplementation and reduced inflammation (27Trusted Source, 28Trusted Source, 48Trusted Source).
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 (49Trusted Source).
Type 1 diabetes is one prime example, in which your immune system attacks the insulin-producing cells in your pancreas (50Trusted Source).
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 (52Trusted Source, 53Trusted Source, 54Trusted Source, 55Trusted Source).
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 (56Trusted Source).
Interestingly, supplementing with omega-3 fatty acids has been shown to decrease violent behavior (57Trusted Source, 58Trusted Source).
Some studies also suggest that omega-3 supplements can improve symptoms in people with both schizophrenia and bipolar disorder (59Trusted Source, 60Trusted Source, 61Trusted Source).
However, more research is needed, as other studies have turned up conflicting results (62Trusted Source, 63Trusted Source).
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 (64Trusted Source, 65Trusted Source).
One review of controlled studies suggests that omega-3 supplements may be beneficial at disease onset, when the symptoms of AD are very mild (66Trusted Source).
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 (67Trusted Source).
In fact, some older studies show that people who consume the most omega-3s have up to a 55% lower risk of colon cancer (68Trusted Source, 69Trusted Source).
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 (70Trusted Source, 71Trusted Source, 72Trusted Source).
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 (73Trusted Source).
Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling in the airways of your lungs (73Trusted Source).
What’s more, asthma rates in the United States and around the world have been rising over the past few decades (74Trusted Source).
Interestingly, several studies associate omega-3 consumption with a lower risk of asthma in children (75Trusted Source, 76Trusted Source, 77Trusted Source).
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 (78Trusted Source).
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 (79Trusted Source).
However, research suggests that supplementing with omega-3 fatty acids may help reduce liver fat and inflammation in people with NAFLD (80Trusted Source).
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 (81Trusted Source).
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 (82Trusted Source, 83Trusted Source).
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 (84Trusted Source).
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 (85Trusted Source).
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 (86Trusted Source, 87Trusted Source).
One 2011 study even determined that an omega-3 supplement was more effective than ibuprofen in treating severe pain during menstruation (88Trusted Source).
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 (89Trusted Source, 90Trusted Source, 91Trusted Source).
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 (92Trusted Source, 93Trusted Source).
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 (94Trusted Source, 95Trusted Source, 96Trusted Source).
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 (92Trusted Source, 97Trusted Source, 98Trusted Source).
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, 100Trusted Source, 101Trusted Source):
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 (102Trusted Source).
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.
