Omega-3 fatty acids are a type of polyunsaturated fat that the body cannot produce on its own and must be obtained through diet or supplements. These healthy fats play a vital role in the structure and function of every cell, particularly in the brain, eyes, and heart. There are three main types of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). The majority of benefits come from EPA and DHA, which are primarily found in cold-water fatty fish such as salmon, mackerel, sardines, herring, and anchovies.
Cardiovascular Health
- A randomized-controlled trial showed 3.4g per day of EPA/DHA to lower triglycerides by 27%.
- A meta-analysis of 32 studies, shows that Omega-3 supplementation significantly improves endothelial function and flow-mediated dilation.
- A 2021 meta-analysis found that omega-3’s were associated with a reduced risk of cardiovascular mortality, heart attack, and other major cardiovascular events.
Brain Support & Development
- Omega-3 containing at least 60% EPA at 1g per day showed beneficial effects on depression.
- A 2023 meta-analysis found that a higher dietary intake of omega-3s, especially DHA could lower the risk of all-cause dementia or cognitive decline by approximately 20%.
- DHA is an essential structural fat for the brain and retina, and mother’s need adequate intake to support optimal brain and eye development during pregnancy.
Inflammation
- Omega-3 supplementation had a significant lowering effect on inflammatory markers CRP, IL-6 and TNF-α across multiple studies.
- Omega-3s effectively reduce the conversion of omega-6s into pro-inflammatory compounds.
References: American Journal of Clinical Nutrition. 2011 Feb; 93(2) eClinical Medicine. 2021 Jul 8 European Journal of Clinical Investigation. 2023 Oct 19
Translational Psychiatry. 2019 Aug 5 American Journal of Clinical Nutrition. 2023 Jun. 117(6) Reviews in Obstetrics & Gynecology. 2008
PLOS One. 2014 Feb 5; 9(2) Progress in Lipid Research. 2008 Mar
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