16 Benefits Of Taking Omega-3 Fatty Acids

Article Snapshot:

• Omega-3, usually sold as Omega-3 fish oil, has numerous benefits for your heat, brain and the body.
• In this article we explore its benefits, dosage and side effects.

Many people use fish oil or omega-3 supplements (mainly omega-3 fish oil) because of the many health benefits they provide for your body and the brain. Because of this, extensive studies have been done on omega-3 fatty acids.

In this article we go through the benefits of taking omega-fatty acids. The most common form is omega-3 fish oil.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a group of polyunsaturated fatty acids that are essential for good health:

• EPA (eicosapentaenoic acid): – Plentiful in fish oil
• DHA (ocosahexaenoic acid): – Plentiful in fish oil
• ALA (alpha-linoleic acid):- mainly occurs in plants, such as flaxseed and soybean. It’s essential for the eye, nerve and membrane development

DHA and EPA help regulate blood pressure, inflammation, neurological functions, hormones production etc. in human body.

The body can only synthesize limited amounts of omega-3s, so you have to take it as food or supplements such Omega-3 Fish Oil.

Food sources include oily fish such as tuna and salmon.

The following are 16 benefits of fish oil:

1)  Omega-3 Helps Fight Anxiety & Depression

Studies show that people who take omega-3 fatty acids regularly are less likely to be depressed (1), especially EPA.

What’s more, taking omega-3 reduces depression (3). In fact, one study found omega-3 was as effective in reducing depression as a popular anti-depressant (2).

2) Omega-3 Promote Brain Health In Early Life

Taking enough omega-3 during pregnancy has been associated with numerous health benefits for your child (4,5) such as:

• Higher intelligence
• Better communication
• Fewer behavioral issues
• Lower risk of autism, cerebral palsy and ADHD
• Better eye-sight – DHA makes about 60% of retina (6, 7)

3) Omega-3 Helps Reduce ADHD

ADHD is characterized by inattention, hyperactivity and impulsivity.

Omega-3 fish oil has been shown to reduce ADHD symptoms in children (9, 10). Children with ADHD have been shown to have lower levels of omega-3 than their peers (8).

4) Omega-3 Helps Fight Inflammation

Chronic inflammation causes most chronic illnesses like cancer and heart disease.

Many studies show that omega-3s reduce inflammation (9, 10).

5) Omega-3 Can Help Reduce Mental Disorders

Studies show that omega-3 supplements help reduce mood swings and relapses of schizophrenia and bipolar disorder (11, 12).

People with mental disorders have been shown to have lower levels of omega-3.

6) Omega-3 Can Help Fight Alzheimers And Age-Related Mental Decline

Several studies link higher omega-3 levels on the blood to a decrease in mental decline as we age (13, 14).

7) Omega-3 Helps Reduce Risk Of Heart Disease

Decades ago, it was observed that fish-eating communities have low incidents of heart disease. Since then, omega-3 fish oil has been linked to this decrease and numerous benefits for the heart (15, 16).

Omega-3s reduce risk of heart disease by:

• Reducing triglyceride levels (17) and reduces development of plaque in arteries
• Reducing blood pressure (18)
• Raising good” HDL cholesterol levels (19)
• Reducing incidents of blood clots
• Reducing inflammation

Recommended Omega-3 Supplements

OMEGA-3 FISH OIL

8) Omega-3 May Help Fight Cancer

Studies show that people who consume omega-3 have over 50% chance of getting cancer, including colon, prostate and breast cancers (20, 21).

9) Omega-3 May Improve Bone And Joint Health

Studies show that omega-3 boosts calcium levels in the bones as well as reduces osteoporosis (22). This increases bone strength.

Omega-3 fatty acids also reduce symptoms of arthritis, reduced joint pain and stronger grip (23).

10) Omega-3 Can Help Reduce Menstruation Pain

Omega-3 supplementation may be more effective than ibuprofen in reducing menstrual pain (24, 25).

11) Omega-3 Is Good For Your Skin

DHA is a major component of healthy cell membranes, which make up a large part of your skin.

A healthy cell membrane results to a soft, supple, soft, wrinkle-free skin. Taking omega-3s also helps your skin in

• Managing oil production and skin hydration
• Reducing premature aging of your skin
• Reducing acne
• Blocking damage by the sun

12) Omega-3 Can Improve Eye Health

The retina is mainly composed of DHA omega-3. Low levels of omega-3 cause vision problems (26).

Omega-3 also helps prevent macular degeneration, which is a major cause of blindness.

13) Omega-3 Can Help Reduce Asthma

Taking omega-3 has been shown to reduce asthma in children and adults (27).

14) Omega-3 Can Reduce Fat In The Liver

Taking omega-3 reduces fat in the liver in people with non-alcoholic fatty liver disease (NAFLD) – (28).

15) Omega-3 Can Improve Sleep

Low levels of omega-3 is associated with sleep disorders in children and sleep apnea in adults (29, 20).

Taking omega-3 supplements, especially DHA, helps improve the quality and length of sleep (31).

16) Omega-3 Can Help Fight Autoimmune Disease

In autoimmune diseases, the body mistakes your cells as foreign cells and starts attacking them, e.g. type 1 diabetes where the immune system attacks insulin-producing cells in the pancreas.

Taking omega-3 reduces the risk of autoimmune diseases, such as type 1 diabetes, multiple sclerosis, lupus, psoriasis and rheumatoid arthritis (31, 32).

Omega-3 Dosage And Side Effects

The recommended dose is 3 grams of fish oil per day, containing a minimum of 250–500 mg combined EPA and DHA each day for healthy adults.

Side effects include:

• Fishy breath
• Upset stomach
• Loose stool
• Nausea

Summary

Omega-3 is an essential nutrient that you can get from fatty fish such as tuna and salmon, or from supplements such as omega-3 fish oil.

It has a wide variety of health benefits for both men and women as well as children.