Omega-3 fatty acids are essential for good health. Try to get them from your diet by eating grilled or baked fish, not fried. Fish oil supplements may be helpful if you have high triglyceride levels or rheumatoid arthritis. Omega-3 fatty acids are one of the good types of fats.
They can help reduce the risk of heart disease, depression, dementia and arthritis. You have to eat them or take supplements. Omega-3 fatty acids are incredibly important. In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.
Here are 17 science-backed health benefits of omega-3 fatty acids. Symptoms include sadness, lethargy, and a general loss of interest in life (1,. Interestingly, studies indicate that people who regularly consume omega-3 are less likely to become depressed (4,. SummaryOmega-3 supplements can help prevent and treat depression and anxiety.
EPA seems to be the most effective in combating depression. DHA, a type of omega-3, is an important structural component of the eye's retina (1.Omega-3s are crucial for brain growth and development in infants). Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later related to the consumption of omega-3 (22, 2).
Since then, omega-3 fatty acids have been linked to numerous heart health benefits (2). Despite these beneficial effects on risk factors for heart disease, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes. Many studies find no benefit (41, 4.Summary) Omega-3s improve many risk factors for heart disease. However, omega-3 supplements don't seem to reduce the risk of heart attacks or strokes.
Several studies indicate that children with ADHD have lower levels of omega-3 fatty acids in their blood than their healthy peers (44, 4). Omega-3s help improve inattention and task completion). They also reduce hyperactivity, impulsivity, restlessness and aggressiveness (46, 47, 48, 4.Summary: Omega-3 supplements may reduce symptoms of ADHD in children). They improve attention and reduce hyperactivity, impulsivity and aggressiveness.
Omega-3 fatty acids may improve insulin resistance, inflammation and risk factors for heart disease in people with metabolic syndrome (52, 53, 5.Summary Omega-3s may have numerous benefits for people with metabolic syndrome). They can reduce insulin resistance, combat inflammation, and improve several risk factors for heart disease. It should be noted that omega-3 fatty acids can reduce the production of inflammation-related molecules and substances, such as eicosanoids and inflammatory cytokines (58, 5.Studies have consistently observed a connection between higher omega-3 intake and reduced inflammation) (8, 60, 6.Summary: Omega-3s may reduce chronic disease (inflammation), which may contribute to heart disease, cancer, and other diseases. Type 1 diabetes is a good example, where the immune system attacks insulin-producing cells in the pancreas.
Omega-3s can combat some of these diseases and may be especially important during the first few years of life. Studies show that consuming enough omega-3 during the first year of life is linked to a reduction in the risk of many autoimmune diseases, such as type 1 diabetes, autoimmune diabetes and multiple sclerosis (62, 63, 6.Low levels of omega-3 have been reported in people with psychiatric disorders) (6.Studies suggest that omega-3 supplements may reduce the frequency of mood changes and relapses in people with schizophrenia and bipolar disorder (69, 70, 7). Omega-3 fatty acid supplementation may also reduce violent behavior (7). Summary: People with mental disorders often have low levels of omega-3 fats in their blood.).
Improved omega-3 status appears to improve symptoms. A review of controlled studies suggests that omega-3 supplements may be beneficial at the onset of the disease, when symptoms of AD are very mild (7.Keep in mind that more research is needed on omega-3s and brain health.). Cancer is one of the leading causes of death in the Western world, and omega-3 fatty acids have long been said to reduce the risk of certain types of cancer. Interestingly, studies show that people who consume the most omega-3 have up to 55% lower risk of colon cancer (77, 7.In addition, omega-3 consumption is linked to a reduction in the risk of prostate cancer in men and breast cancer in women).
However, not all studies show the same results (79, 80, 8.Summary: Taking omega-3 may lower the risk of some types of cancer, including colon, prostate and breast cancer). Several studies associate omega-3 consumption with a lower risk of asthma in children and young adults (83, 8). Summary Omega-3 intake has been associated with a lower risk of asthma in both children and young adults. However, omega-3 fatty acid supplementation effectively reduces liver fat and inflammation in people with NAFLD (85, 8).
Summary: Omega-3 fatty acids reduce liver fat in people with non-alcoholic fatty liver disease. Studies show that omega-3s can improve bone strength by increasing the amount of calcium in the bones, which should reduce the risk of osteoporosis (87, 8). Patients taking omega-3 supplements have reported a reduction in joint pain and an increase in grip strength) (89, 90). Summary Omega-3s may improve bone strength and joint health, which could reduce the risk of osteoporosis and arthritis.
However, studies repeatedly show that women who consume the most omega-3 have milder menstrual pain (91, 9.One study even found that an omega-3 supplement was more effective than ibuprofen in treating severe pain during menstruation (9.Summary) Omega-3 fatty acids may reduce menstrual pain and may even be more effective than ibuprofen, an anti-inflammatory drug. Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults (98), 9.Low levels of DHA are also related to lower levels of the hormone melatonin, which helps you fall asleep (100). Studies in children and adults reveal that omega-3 supplementation increases sleep duration and quality (98, 100). Omega-3s can also protect skin from sun damage.
EPA helps block the release of substances that corrode skin's collagen after exposure to the sun (10). Summary) Omega-3s can help maintain healthy skin, prevent premature aging, and protect against sun damage. Omega-3 fatty acids are vital for optimal health. Like fish oil, krill oil is rich in omega-3 fatty acids, but they're not created in the same way.
Here's a look at which one is best for your health. Here are 12 science-based benefits of taking fish oil. It is rich in omega-3 fats, which are very important for the body and brain. However, most research on omega-3s has studied their benefits for heart health.