Depression is one of the most common mental disorders in the world.
Symptoms include sadness, lethargy and a general loss of interest in life ( 1 , 2 ).
Anxiety, also a common disorder, is characterized by constant worry and nervousness ( 3 ).
Interestingly, studies indicate that people who regularly consume omega-3s are less likely to be depressed ( 4 , 5 ).
Additionally, when people with depression or anxiety start taking omega-3 supplements, their symptoms improve ( 6 , 7 , 8 ).
There are three types of omega-3 fatty acids: ALA, EPA and DHA. Of the three, EPA appears to be the best for fighting depression ( 9 ).
One study even found EPA to be as effective for depression as a common antidepressant ( 10 ).
DHA, a type of omega-3, is a major structural component of the retina of the eye ( 11 ).
When you don’t get enough DHA, vision problems can occur ( 12 , 13 ).
Interestingly, getting enough omega-3s is linked to a reduced risk of macular degeneration, one of the leading causes of permanent eye damage and blindness worldwide ( 14 , 15 ).
Omega-3s are crucial for brain growth and development in infants.
DHA makes up 40% of the polyunsaturated fatty acids in your brain and 60% in the retina of your eye ( 12 , 16 ).
Therefore, it’s no surprise that infants fed formula fortified with DHA had better eyesight than infants fed formula without ( 17 ).
Getting enough omega-3s during pregnancy is associated with many benefits for your child, including ( 18 , 19 , 20 ):
- higher intellect
- Better communication and social skills
- Fewer behavior problems
- Reduced risk of developmental delay
- Reduced risk of ADHD, autism and cerebral palsy
Heart attacks and strokes are the leading causes of death worldwide ( 21 ).
Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This has subsequently been linked to omega-3 consumption ( 22 , 23 ).
Since then, omega-3 fatty acids have been linked to many heart-healthy benefits ( 24 ).
These advantages relate to:
- Triglycerides:
Omega-3s can cause a significant reduction in triglycerides, usually around 15–30%
( 25 , 26 , 27 ). - Blood pressure:
Omega-3s may lower blood pressure in people with high blood pressure ( 25 ,
28 ). - “Good” HDL cholesterol:
Omega-3s may increase “good” HDL cholesterol ( 29 ,
30 ,
31 ). - Blood clots: Omega-3s can prevent
blood platelets from clumping together. This helps prevent the formation of
harmful blood clots ( 32 , 33 ). - Plaque: By keeping your arteries
smooth and free of damage, omega-3s help prevent plaque that can narrow
and harden your arteries ( 34 , 35 ). - Inflammation:
Omega-3s reduce the production of certain substances released during
your body’s inflammatory response ( 36 , 37 ,
38 ).
For some people, omega-3s can also lower “bad” LDL cholesterol. However, the evidence is mixed — some studies find an increase in LDL ( 39 , 40 ).
Despite these beneficial effects on heart disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes. Many studies find no benefit ( 41 , 42 ).
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity and impulsivity ( 43 ).
Several studies note that children with ADHD have lower blood levels of omega-3 fatty acids than their healthy peers ( 44 , 45 ).
Additionally, numerous studies observe that omega-3 supplements can reduce ADHD symptoms.
Omega-3s help improve inattentiveness and task completion. They also decrease hyperactivity, impulsivity, restlessness and aggression ( 46 , 47 , 48 , 49 ).
Recently, researchers observed that fish oil supplements were one of the most promising treatments for ADHD ( 50 ).
6. Omega-3s May Reduce Symptoms of Metabolic Syndrome
Metabolic syndrome is a collection of conditions.
This includes central obesity — also known as belly fat — as well as high blood pressure, insulin resistance, high triglycerides, and low levels of “good” HDL cholesterol.
It is a major public health problem because it increases the risk of many other diseases, including heart disease and diabetes ( 51 ).
Omega-3 fatty acids may improve insulin resistance, inflammation and heart disease risk factors in people with metabolic syndrome ( 52 , 53 , 54 ).
7. Omega-3s Can Fight Inflammation
Inflammation is a natural response to infections and damage in your body. It is therefore vital for your health.
However, the inflammation sometimes persists for a long time, even without infection or injury. This is called chronic or long-term inflammation.
Long-term inflammation can contribute to almost all chronic Western diseases, including heart disease and cancer ( 55 , 56 , 57 ).
Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines ( 58 , 59 ).
Studies have consistently observed a link between increased omega-3 intake and reduced inflammation ( 8 , 60 , 61 ).
In autoimmune diseases, your immune system mistakes healthy cells for foreign cells and begins to attack them.
Type 1 diabetes is a prime example, in which your immune system attacks the insulin-producing cells in your pancreas.
Omega-3s can fight some of these diseases and may be particularly important early in life.
Studies show that getting enough omega-3s in your first year of life is linked to a reduced risk of many autoimmune diseases, including type 1 diabetes, autoimmune diabetes, and multiple sclerosis. ( 62 , 63 , 64 ).
Omega-3s also help treat lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis ( 65 , 66 , 67 , 68 ).
Low levels of omega-3s have been reported in people with psychiatric disorders ( 69 ).
Studies suggest that omega-3 supplements may reduce the frequency of mood swings and relapses in people with both schizophrenia and bipolar disorder ( 69 , 70 , 71 ).
Supplementing with omega-3 fatty acids may also decrease violent behavior ( 72 ).
The decline of brain function is one of the inevitable consequences of aging.
Several studies link increased omega-3 intake to less age-related mental decline and a reduced risk of Alzheimer’s disease ( 73 , 74 , 75 ).
A review of controlled studies suggests that omega-3 supplements may be beneficial early in the disease, when AD symptoms are very mild ( 76 ).
Keep in mind that more research is needed on omega-3s and brain health.
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