Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Omega-3 fatty acids are incredibly important for health.

Learn the foods that are highest in omega Consuming omega-3 fatty acids is essential for health. This article reviews 5 signs and symptoms of omega-3 deficiency, how to determine whether your….

There are many choices when it comes to omega-3 supplements. This guide walks you through the different types, explaining what to buy and why.

Omega-3 fatty acids are important fats that we must get from the diet. They have numerous health benefits for your body and brain.

Omega-3 fatty acids are very good for your health, but it can be hard to get enough if you don't eat fish. Here are the 7 best plant sources of…. Omega-3 needs vary by individual.

This article reviews how much omega-3 you need for optimal health. You may have heard speculations that omega-3 fatty acids can improve acne. This article reviews the connection between omega-3s and acne. The balance of polyunsaturated Omega-6 and Omega-3 fatty acids is heavily distorted in the Western diet, raising the risk of all sorts of serious….

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 17 Science-Based Benefits of Omega-3 Fatty Acids. Medically reviewed by Amy Richter, RD , Nutrition — By Freydis Hjalmarsdottir, MS — Updated on January 17, May benefit depression and anxiety.

May improve eye health. Could promote brain health during pregnancy and early life. May improve risk factors for heart disease. May reduce symptoms of ADHD in children. Could reduce symptoms of metabolic syndrome. May reduce inflammation. Might benefit autoimmune diseases.

Could improve mental disorders. May help prevent cancer. Could reduce asthma in children. May reduce fat in your liver.

May improve bone and joint health. Might help alleviate menstrual pain. May improve sleep. Could support skin health.

The bottom line. How we reviewed this article: History. Jan 17, Written By Freydís Guðný Hjálmarsdóttir. Oct 15, Written By Freydís Guðný Hjálmarsdóttir. Share this article.

Read this next. By Lauren Panoff, MPH, RD. Omega-3 Supplement Guide: What to Buy and Why. By Kris Gunnars, BSc. The 7 Best Plant Sources of Omega-3 Fatty Acids. Saturated fatty acids have no double bonds between carbon atoms in the hydrocarbon chain, meaning they are saturated with hydrogen atoms.

Unsaturated fatty acids, on the other hand, have one or more double bonds in the hydrocarbon chain. Monounsaturated fatty acids have one double bond, while polyunsaturated fatty acids PUFAs have multiple double bonds. Omega-3 and omega-6 fatty acids are subtypes of PUFAs.

The numbers 3 and 6 denote the position of the first double bond from the methyl end of the fatty acid chain. The main difference between omega-3 and omega-6 fatty acids lies in the location of the first double bond: omega-3 fatty acids have the first double bond at the third carbon from the methyl end, whereas omega-6 fatty acids have it at the sixth carbon.

Both omega-3 and omega-6 fatty acids are important for the body; however, maintaining a balance between them is important for health and preventing disease.

There are several types of omega-3 fatty acids, with the most common ones being alpha-linolenic acid ALA , eicosapentaenoic acid EPA , and docosahexaenoic acid DHA. ALA is an essential fatty acid, meaning that the body cannot synthesize it, and it must be obtained through dietary sources.

ALA is primarily found in plant sources like flaxseeds, chia seeds, walnuts, and algae. The body converts ALA to EPA and DHA; however, this conversion tends to be inefficient, so obtaining EPA and DHA from food and supplements is the most reliable way to ensure adequate omega-3 status in the body.

EPA and DHA are primarily found in fatty fish, such as salmon, mackerel, and tuna. Omega-3 fatty acids play a crucial role in the structure and function of cell membranes.

Omega-3s help compose the phospholipid bilayer of cell membranes, making the membrane more fluid and flexible. This fluidity is vital for various cellular processes, including cell signaling, the exchange of nutrients and waste products, and the functioning of membrane proteins.

Moreover, omega-3 fatty acids, especially DHA, are highly concentrated in neuronal cell membranes in the brain and retina. In the brain, DHA is essential for neurotransmitter signaling, neuronal membrane stability, and neuroplasticity, which is the brain's ability to form and reorganize synaptic connections in response to learning and experience.

DHA is a critical component of photoreceptor cells in the retina, contributing to visual signal transduction. Omega-3 fatty acids are required for fetal brain and eye development during pregnancy.

They are transferred from the mother to the fetus, influencing the baby's neural and visual development. Omega-3s have significant anti-inflammatory and immunomodulating properties, which help in reducing inflammation throughout the body.

Chronic inflammation is a driving force behind chronic disease, so omega-3s' ability to mitigate inflammation is important for maintaining overall health and preventing disease.

Omega-3 benefits extend far beyond their reputation as 'good fats,' with a growing body of research illuminating their remarkable therapeutic applications across a broad spectrum of health concerns.

Omega-3 fatty acids offer significant benefits for cardiovascular health. Research consistently demonstrates their ability to reduce heart disease risk. The Dietary Guidelines for Americans recommends that adults eat at least eight ounces of seafood weekly to prevent heart disease.

Studies also suggest that they can improve cholesterol profiles by optimizing high-density lipoprotein HDL or "good" cholesterol composition.

Additionally, omega-3 fatty acids have been found to lower blood pressure , improving overall vascular function and reducing strain on the heart. These fatty acids also play a role in preventing the formation of blood clots by stabilizing and reversing atherosclerotic plaque buildup in blood vessels.

Omega-3s, especially DHA, are believed to positively impact mental health. Omega 3s' role in brain function enhancement is attributed to their being a major component of neuronal cell membranes and powerful anti-inflammatory properties. These properties support the transmission of signals between brain cells and reduce neuroinflammation, which is associated with mental health and neurodegenerative disorders.

Studies have linked adequate omega-3 levels and fish consumption to improved cognitive function , lower rates of depression , successful treatment of ADHD symptoms, and delayed onset of Alzheimer's disease. Omega-3 fatty acids reduce inflammation by promoting the production of anti-inflammatory molecules, balancing the production of pro-inflammatory and anti-inflammatory eicosanoids, modulating the activity of inflammatory mediators and cytokines, influencing immune cell function, and inhibiting the activation of pro-inflammatory transcription factors.

These mechanisms work together to dampen the inflammatory response in the body, resulting in reductions in inflammatory biomarkers CRP, TNF-alpha, and IL Given these anti-inflammatory properties, it has been postulated that omega-3 fatty acids may be helpful in autoimmune disease management.

Clinical trials assessing the benefits of dietary supplementation of omega-3 acids in autoimmune diseases, including rheumatoid arthritis , inflammatory bowel disease IBD , psoriasis , lupus , and multiple sclerosis , reveal that fish oil has significant benefits in decreasing disease activity and reducing the need for anti-inflammatory pharmaceutical medications.

DHA plays an important role in the functioning of the eye. Eye tissue DHA insufficiency is associated with alterations in retinal function. Because of this, researchers are actively studying the role of omega-3s in treating and preventing a range of eye-related diseases. Results are promising, showing that omega-3 fatty acids specifically DHA enhance eye moisture, reduce dry eye symptoms, and ameliorate visual processing deficits.

Although more research is needed, preliminary results suggest that omega-3s protect against age-related vision loss. Because omega-3s fight inflammation, their role in managing rheumatoid arthritis has been highly studied; people taking fish oil supplements or eating more fatty fish have less morning stiffness and joint pain and the need for anti-inflammatory drugs to control their symptoms.

Preliminary research also suggests that omega-3s may be efficacious in treating osteoarthritis by alleviating low-grade joint inflammation and slowing cartilage breakdown. In addition to joint health, omega-3s have been linked to improved bone density and strength, reducing the risk of osteoporosis and bone fractures.

Studies suggest that these fatty acids enhance the body's ability to absorb calcium, a mineral crucial for bone health. To support fetal neurological development, the adequate intake AI for omega-3 fatty acids during pregnancy and lactation is 1. Mothers who meet dietary requirements for DHA by eating at least eight ounces of seafood weekly have better infant health outcomes.

For example, children of mothers who ate fish more than twice weekly during pregnancy had better visual motor skills by age three than children of mothers who didn't eat fish. Lower consumption of seafood during pregnancy has also been associated with an increased risk of suboptimal communication skills, verbal IQ, and prosocial behavior in children.

In functional medicine, lab testing to assess omega-3 levels provides objective data about an individual's fatty acid status and helps stratify disease risk.

Results allow healthcare providers to tailor precise dietary and supplemental recommendations. Two popular lab tests used in this context are the Omega-3 Index and the fatty acid profile.

The Omega-3 Index measures the percentage of EPA and DHA levels in red blood cell membranes. This index is valuable because it reflects a person's long-term omega-3 intake and can predict their risk for heart disease. A comprehensive fatty acid profile assesses various fatty acids in the blood, providing a detailed analysis of the individual's omega-3 and omega-6 fatty acid ratios.

An imbalance between omega-3 and omega-6 fatty acids, often due to a Western diet high in processed foods and vegetable oils, is linked to inflammation and chronic diseases. Evidence suggests that the optimal omega-6 to omega-3 ratio for disease prevention should be in the range of However, Western dietary patterns favor a ratio closer to in favor of omega-6 fatty acids.

Achieving optimal omega-3 levels often involves dietary changes, such as increasing the intake of fatty fish, nuts, and seeds while decreasing foods high in omega-6 fatty acids. Dietary sources of omega-6 fatty acids include sunflower, safflower, soy, sesame, and corn oils Supplementation with high-quality fish oil or algae-based omega-3 supplements may also be recommended, especially if dietary changes are challenging to implement consistently.

Some fish can be contaminated with mercury and other chemicals. Eating fatty fish lower in mercury, such as salmon and sardines, is recommended to reduce environmental mercury exposure. While systematic reviews have not established conclusively, there have been suggestions that fish oil supplements might elevate the risk of bleeding due to their anti-thrombotic effects.

Therefore, it is advisable for patients who are on blood-thinning medications or are preparing for surgery to exercise caution when considering the use of fish oil supplements.

Omega-3 supplements are generally well-tolerated, and any side effects are typically mild. Common omega-3 side effects include unpleasant taste, heartburn, nausea, diarrhea, and headache. Long-term consumption of combined EPA and DHA supplements in doses of 5 grams daily appears to be safe without causing complications of bleeding, suppressed immune function, or dysglycemia.

The multifaceted benefits of omega-3 fatty acids, ranging from heart health and mental well-being to bone and joint support, underscore their significance in promoting overall health. Understanding one's specific omega-3 levels through lab testing can provide invaluable insights into systemic inflammation and disease risk, guiding personalized dietary and supplementation recommendations.

Individuals seeking to optimize their health should consult a knowledgeable functional medicine practitioner, who will consider individual needs and goals to offer tailored advice based on medical history and lab findings.

About 3 grams a day of omega-3 fatty acids may lower blood pressure, more research needed. American Heart Association. Ahmed, S. Biochemistry, Lipids. National Library of Medicine; StatPearls Publishing. Additionally, studies have shown that mothers who take DHA supplements can improve breast milk nutrition for infants, leading to better cognitive function and eyesight later in life.

Because of the connection between omega-3s and general brain health, it's perhaps no surprise that some research supports that these fats may slow cognitive decline as we age. This may be particularly promising for helping to slow the effects of dementia and Alzheimer's disease, though more research is still needed in this area.

Scientists are still studying these and many other benefits of omega-3 fatty acids, including their effect on ADHD, metabolic syndrome and certain autoimmune diseases. Generally, doctors recommend that you get most or all of your omega-3 fatty acids from food sources. Broiled or baked fish not fried is the best thing to add to your diet, along with some of the other foods mentioned above.

Omega-3 supplements , such as fish oil or cod liver oil, offer many of the same benefits as getting these fats through food sources, though. These supplements are generally considered safe when taken in moderation. However, there are a few potential drawbacks to consider.

There's some indication that omega-3 supplements may enhance the effects of anti-blood clotting medications, herbs and supplements. When taken together, it may increase your risk of bleeding or reduce your ability to stop bleeding. More research is needed as to how fish oil supplements interact with other drugs and dietary supplements.

In particular, there may be adverse interactions between omega-3 supplements and drugs taken for blood pressure, birth control and weight loss.

Some users of omega-3 supplements have noted general discomfort associated with them. This may include heartburn, nausea and diarrhea. Other side effects of omega-3 supplements that some have noted include fishy aftertaste and bad breath, along with rashes in some cases.

Those with seafood allergies should also consult their physicians before taking fish oil supplements. Omega-3s are essential for cell growth and overall health, and it's critical to include them in your normal dietary intake. Ideally, it's best to do this through sources such as fish, walnuts, flaxseed oil and other foods that are rich in omega-3 fatty acids.

However, if you can't include these foods in your diet, omega-3 supplements are a relatively safe alternative.

It's easy to find supplements that are packed with a balanced serving of all three major omega-3s, and they're relatively inexpensive.

Keep in mind, though, that these should be taken in moderation and in consultation with your doctor. Some omega-3 supplements may interact with other drugs or supplements you're taking, and you may experience other side effects. Although more research is needed to fully discover all the benefits of omega-3s, one thing is clear: They're an important part of any balanced diet.

Having an adequate intake of omega-3s has been shown to lower triglyceride levels , lower LDL cholesterol levels and support an overall healthier heart. Research has found that omega-3s have anti-aggregatory effects that help promote healthy artery function, blood flow and blood pressure.

Not only can omega-3s improve heart health, but also they can help reduce risk of heart disease and even heart attacks. Inflammation can lead to a slew of undesirable health problems, like forgetfulness, joint pain, weight gain, digestive distress and more.

But diet and lifestyle can help quell inflammation and its symptoms. Research suggests that omega-3s provide anti-inflammatory effects to tissues throughout our body. One potential reason for this is that omega-3s compete with more inflammatory molecules to be digested, and break down into antioxidants and inflammation-fighting particles.

One important role of omega-3s is that their antioxidants can help protect cell membranes, including those around our brain cells. Research has shown that this might play an important role in the development and integrity of neurons, and might even help prevent Alzheimer's disease and its complications.

Other studies have shown that omega-3s provide an anti-inflammatory effect to the blood vessels in the brain, which might help prevent and mitigate cognitive decline. Several studies show that a higher blood level of omega-3s is consistently associated with lower risk of dementia and lower overall cognitive decline.

Omega-3s play an important role in eye health, and are routinely recommended by optometrists to help quell symptoms of dry eye disease. Research has found that people with higher blood levels of omega-3s were significantly protected from age-related macular degeneration as well.

However, some studies have found that omega-3 supplementation did not significantly influence one's risk of developing AMD. More research is needed to clarify the relationship between eye health and omega-3s, and food sources that contain additional vitamins and other nutrients might provide more benefit than supplements.

While many people's relationship with their mental health is complicated, there are several diet and lifestyle factors that can play a role in conditions like anxiety, depression and more.

There is a trend of recent research that suggests omega-3s might help with certain mental illnesses, including depression. Another recent review of studies found that omega-3s might present a small-to-modest benefit for symptoms of major depressive disorder, but more research is needed to help clarify the relationship.

Some research suggests that there are health benefits to maintaining a low omega-6 to omega-3 ratio, particularly related to inflammation, heart health and mood. Most of us get plenty of omega-6s, as they are commonly found in plant oils like canola oil, but we may not be getting a comparable amount of omega-3s.

Some research has found that a typical Western diet has an omega-6 to omega-3 ratio of to-1, whereas a ratio of 2-to-1 or 1-to-1 is the most health-promoting. While an optimal ratio is not strictly defined in research, most evidence points to a benefit from increasing omega-3 intake.

The recommended daily allowance of omega 3s is 1. Here are some of the most potent food sources of omega-3s to help you get enough plus the percent of the RDA for women over 14 years of age :. Omega-3s are important for a variety of reasons, from our brain health and heart health to our skin health and several things in between.

By lowering blood pressure, consuming EPA and DHA combined may even reduce the risk of CHD coronary heart disease 6 per the FDA. Because of its role in the development of the central nervous system brain comes to most people's mind first, but this extensive network also includes our eyes and neuronal connections throughout the body!

In fact, one study 7 found that a mother's DHA levels during pregnancy had the strongest association with her infant's problem-solving skills at 12 months, with researchers noting that the association was even stronger after controlling for level of maternal education.

However, its brain benefits aren't limited to these early stages of life. In fact, DHA has also been shown in scientific literature to promote cognition throughout the lifespan 8 , and particularly l ater in life.

Another crucial aspect of our health and one that seems to be both discussed less frequently and often unhelpfully reduced to "just eat carrots" is our vision.

EPA and DHA, but DHA specifically, works to ensure that certain cells in the retina function properly 9 and can also help the eyes combat oxidative stress 10 , making it a must-have for overall eye health and visual acuity.

DHA is also crucial for a baby's eye development —yet another reason to get enough of it during and after pregnancy. One of our more recent findings around omega-3s: They're also mental well-being powerhouses. Though researchers aren't yet clear on the specific mechanisms orchestrated by EPA and DHA 11 , they have shown that omega-3s have a part to play in supporting our mood balance and resilience An interesting area that requires more research to fully understand: Inadequate intake of omega-3s during the postpartum period has been associated with lower mood, according to the American Pregnancy Association —and other research suggests that many women indeed have a low intake of omega-3s throughout pregnancy Studies have established that omega-3 fatty acids possess potent antioxidant and anti-inflammatory properties 14 , helping the body to strike an important balance and combat oxidative stress.

Though perhaps not as prominent a topic as heart health although maybe it should be , there is some evidence that omega-3s can support musculoskeletal health 16 in people of all ages—and especially women—by helping to regulate bone turnover and contributing to calcium balance.

Because of their antioxidant and anti-inflammatory properties and pathways in the body, research 17 has also shown omega-3s to be supportive of joint health and mobility.

When it comes to ALA, the National Academy of Medicine 18 offers pretty specific recommendations for how much we need, recommending that adult women consume about 1. Adult men, meanwhile, need 1.

For EPA and DHA, though, guidelines become a bit more nuanced and personalized. For 20 years, the American Heart Association 1 has recommended adults consume at least two servings of fish i. Indeed, the most recent Dietary Guidelines for Americans recommend eating 8 ounces or approximately two servings of fish per week in order to average an intake of EPA and DHA equivalent to about milligrams combined per day.

Other people may wish to increase their fish or omega-3 consumption beyond this low threshold. For example, research suggests that 1, milligrams aka 1 gram and up of EPA and DHA per day 20 offer proportionately greater heart-health benefits, which is important for those focused on that area of health to keep in mind.

This higher potency goal is equivalent to consuming about one serving of fish per day depending on the fish species. For example, one serving of anchovies delivers 1, mg of EPA and DHA.

Since the large majority of our nation falls short on omega-3s when relying on diet alone 21 , researchers suggest that supplementation is a practical and economical strategy to help American adults meet their needs.

After all, healthy levels of omega-3s i. That said, it is technically possible to consume more of just about any healthy thing, whether it's a nutrient or water. The primary concern you'll hear read on to see if it's rooted in current science from health practitioners is that extremely high omega-3 intake i.

This side effect would be relevant to folks taking blood-thinning medications or undergoing procedures, for example. That's the concern, but in fact, mbg's director of scientific affairs Ashley Jordan Ferira, Ph.

She explains, "The old wives' tale that many health care practitioners are guilty of propagating to this every day is that fish oil thins your blood. It's time somebody debunked this myth that is genuinely scaring people away from using a truly helpful tool for whole-body health; I'm talking about fish oil supplementation.

Similarly, there isn't an upper limit or maximum amount you should consume established for the omega-3 ALA either, notes dietitian Lauren Kelly, M. It's no secret that fatty fish like anchovies, salmon, wild mackerel, herring, rainbow trout, sardines, and wild or farmed bluefin tuna are the best sources of omega-3s , specifically EPA and DHA, you can eat.

You can get between and 2, milligrams of EPA and DHA from just 3 ounces of these oily fish i. If you're not the biggest fan of fish, Kelly recommends improving the taste profile by using marinades she likes Primal Kitchen 's barbecue and teriyaki options to switch up the flavors a bit.

Other types of seafood are also rich in EPA and DHA, too. Mussels and oysters, for example, offer between and 1, milligrams of EPA and DHA per serving, Mills notes. Meanwhile, wild crab, flounder, grouper, pollock, snapper, and canned tuna contain between and milligrams of these important omega-3s per serving.

Ever wonder where your favorite varieties of seafood get their omega-3s from? Yep: algae and seaweed, which are the only plant-based sources of DHA out there, explains Mills. However, this finding has been controversial, and the evidence in this regard is weak — typical doses of omega-3 fats from foods and supplements have a mild effect.

Evidence suggests that increasing omega-3 intake does not prevent or treat diabetes. It does not affect fasting blood sugar, insulin resistance , or glycosylated hemoglobin in those with type 2 diabetes and metabolic syndrome. Omega-3 fatty acids have been reported to reduce the complications of some cancer patients, and early findings look promising.

However, there is no evidence of any action of omega-3s preventing the development of cancers. In a meta-analysis of over one million people, a particularly high intake of omega-3 fats — 5—15 g per day — did not significantly reduce lung cancer risk, and in some cases, increased the risk of developing lung cancer.

Omega-3 polyunsaturated fatty acids are essential compounds that are key building blocks for cell membranes, particularly in the brain. For decades, they have been the subject of scientific interest, but findings have been controversial and inconsistent.

The evidence shows that omega-3 fatty acids have anti-inflammatory properties and may lower cholesterol, blood pressure, depressive episodes, weight loss during cancer treatment, and the risk for heart disease. However, omega-3 intake does not reduce the risk of adverse and severe heart disease-related outcomes, including sudden death and stroke.

Additionally, it cannot prevent or treat diabetes or prevent blood clots. This is an emerging area of evidence, and further results will continue to inform health recommendations.

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