The Health Benefits Of Omega-3s, And How You Can Get More

Omega-3 fatty acids are essential acids that your body needs to function. Despite this, most people do not consume enough omega-3s. If you do get enough, your vision, sleep, and skin health might improve, among many other health benefits. Read on for the unexpected health benefits of omega-3s, along with how you get more from supplements and food.

What Are Omega-3 Fatty Acids?

Omega-3 supplements are scattered in front of a label that mentions the types of omega-3 fatty acids.
BSIP/UIG Via Getty Images
BSIP/UIG Via Getty Images

Omega-3s are essential fatty acids that assist our bodies to function properly. There are three types of omega-3 fatty acids: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA).

Since our body does not create omega-3s, you have to get them through diet. DHA and EPA are often found in fish, while ALA is in nuts, seeds, and oil.

ADVERTISEMENT

Omega-3s Can Combat Depression

ADVERTISEMENT
A woman, seen through a window of a cafe, leans her forehead against her palm sadly.
Arif Riyanto/Unsplash
Arif Riyanto/Unsplash
ADVERTISEMENT

In 2008, researchers gave participants with depression either omega-3 fatty acids or an anti-depressant. After eight weeks, those who took the omega-3s felt happier, even more than those on the anti-depressant.

ADVERTISEMENT

EPA has been found to combat depression and anxiety. Although it's similar to an anti-depressant, combining the two leads to the best results.

ADVERTISEMENT

Omega-3s Keep Your Vision Sharp

ADVERTISEMENT
ADVERTISEMENT
A woman looks into a light for an eye exam.
Isa Foltin/Getty Images
Isa Foltin/Getty Images
ADVERTISEMENT

According to Pediatric Research, omega-3s are essential for eye function. DHA, specifically, keeps the eyes moist and healthy. If you don't get enough, you might get eye problems.

ADVERTISEMENT

In 2014, researchers found that consuming omega-3s can lower the risk of macular degeneration, which is the world's leading cause of blindness.

ADVERTISEMENT

Omega-3s Help Prevent Certain Cancers

ADVERTISEMENT
ADVERTISEMENT
A diagram shows cancer cells (in blue).
BSIP/Education Images/Universal Images Group via Getty Images
BSIP/Education Images/Universal Images Group via Getty Images
ADVERTISEMENT

Omega-3s have been found to prevent certain cancers, including breast, prostate, and colon cancer. According to a 2013 study, omega-3s not only quell inflammation that leads to cancer but also helps patients handle chemotherapy.

ADVERTISEMENT

Eating enough omega-3s can help significantly in some cases. In 2013, the European Journal of Cancer Prevention found that omega-3s might lower the risk of colorectal cancer by 55%.

ADVERTISEMENT

Omega-3s Might Help You Sleep Better

ADVERTISEMENT
ADVERTISEMENT
A woman sleeps on a pillow.
bruce mars/Unsplash
bruce mars/Unsplash
ADVERTISEMENT

According to the Journal of Clinical Sleep Medicine, people who have low levels of omega-3s get a higher risk of sleep apnea. This is because DHA helps the body create melatonin, a hormone that induces sleep.

ADVERTISEMENT

During a 2014 study, researchers discovered that people who eat enough omega-3 fatty acids tend to sleep longer and more deeply.

ADVERTISEMENT

Omega-3s Reduce Blood Pressure

ADVERTISEMENT
ADVERTISEMENT
A woman gets her blood pressure taken by a doctor.
BSIP/Universal Images Group via Getty Images
Universal Images Group via Getty Images
ADVERTISEMENT

People with hypertension can benefit from omega-3s. According to 2010 research in Nutrition, patients who eat a substantial amount of omega-3s have healthier blood pressure levels after eight weeks.

ADVERTISEMENT

EPA is best for blood pressure, which you can get from eating foods like salmon and sunflower oil. This greatly improves your heart heat over time.

ADVERTISEMENT

Omega-3s Lower Your Risk Of Heart Disease

ADVERTISEMENT
ADVERTISEMENT
A man puts an omega-3 supplement in his mouth.
BSIP/UIG Via Getty Images
BSIP/UIG Via Getty Images
ADVERTISEMENT

Omega-3s greatly benefit heart health. After analyzing 50 studies, researchers concluded that omega-3s can significantly reduce the risk of cardiovascular disease.

ADVERTISEMENT

Specifically, DHA and EPA seem to promote heart health. But make sure you get them from food; taking supplements is not enough to delay heart disease, according to 2012 research in the Archives of Internal Medicine.

ADVERTISEMENT

Omega-3s Heal And Nourish Your Skin

ADVERTISEMENT
ADVERTISEMENT
A woman smiles and touches her face.
Park Street/Unsplash
Park Street/Unsplash
ADVERTISEMENT

Omega-3 fatty acids, specifically DHA and EPA, promote the growth of cell membranes in your skin. They also reduce inflammation in the skin, which can make it healthier and more youthful, according to a 2013 study.

ADVERTISEMENT

In 2020, researchers took this concept further. They discovered that consuming enough omega-3s might prevent the onset of eczema, acne, psoriasis, and atopic dermatitis.

ADVERTISEMENT

Omega-3s Can Boost Brain Health During Pregnancy

ADVERTISEMENT
ADVERTISEMENT
A pregnant woman holds her belly.
Matthew Horwood/Getty Images
Suzanne Kreiter/The Boston Globe via Getty Images
ADVERTISEMENT

If mothers eat enough omega-3s during pregnancy, their baby might have better brain health. According to a study in Medical Hypotheses, children getting omega-3s had better memory, fewer behavioral issues, and a lower risk of ADHD and cerebral palsy.

ADVERTISEMENT

Since DHA supports eye health, taking omega-3s while pregnant can also enhance a baby's vision, says a 2013 study in Food & Function.

ADVERTISEMENT

Omega-3s Might Alleviate Joint Pain

ADVERTISEMENT
ADVERTISEMENT
A diagram shows joint pain in the knee.
Andrew Fawcett/Pain
Andrew Fawcett/Pain
ADVERTISEMENT

Omega-3s might soothe joint pain in patients with arthritis. In June 2020, researchers confirmed that omega-3s can reduce symptoms of arthritis by lowering joint pain and increasing mobility.

ADVERTISEMENT

Not only do omega-3s alleviate inflammation, but they also strengthen bones, according to the Italian scientific journal Aging. This can decrease your risk of osteoporosis in the future.

ADVERTISEMENT

Omega-3s Alleviate Inflammation

ADVERTISEMENT
ADVERTISEMENT
Omega-3 supplement tablets lie on a pastel blue background.
Leohoho/Unsplash
Leohoho/Unsplash
ADVERTISEMENT

Inflammation contributes to a long list of chronic diseases. Omega-3 fatty acids lower the production of molecules that contribute to inflammation, according to research in the American Journal of Clinical Nutrition.

ADVERTISEMENT

If left unchecked, consistent inflammation can contribute to heart disease, stroke, cancer, chronic kidney disease, fatty liver disease, and cancer.

ADVERTISEMENT

Omega-3s Increase "Good" Cholesterol

ADVERTISEMENT
ADVERTISEMENT
One cracked egg is seen in a carton of eggs.
pasja1000/Pixabay
pasja1000/Pixabay
ADVERTISEMENT

There are two types of cholesterol: LDL, which contributes to disease, and HDL, which removes other types of cholesterol from your bloodstream. Omega-3s increase the "good" HDL cholesterol, according to 2012 research in the Journal of Nutrition.

ADVERTISEMENT

Omega-3s also reduce triglycerides in your bloodstream. Both LDL and triglycerides contribute to stroke and heart disease.

ADVERTISEMENT

Omega-3s Remove Fat From The Liver

ADVERTISEMENT
ADVERTISEMENT
A diagram shows excess fat on a liver.
Heilpraxis/Pinterest
Encyclopaedia Britannica/UIG Via Getty Images
ADVERTISEMENT

Over 25% of Americans have fatty liver disease. Fortunately, omega-3s might lower your risk of non-alcoholic fatty liver disease.

ADVERTISEMENT

According to a 2016 study in Gastroenterology Research and Practice, omega-3s remove some fat from the liver. Excess fat causes inflammation, which can eventually lead to scarring, liver damage, and even liver failure.

ADVERTISEMENT

Omega-3s Might Delay Dementia And Alzheimer's

ADVERTISEMENT
ADVERTISEMENT
A caretaker reads to a woman who has dementia.
Alexandra Beier/Getty Images
Alexandra Beier/Getty Images
ADVERTISEMENT

Multiple studies have linked omega-3s to a lower risk of dementia. According to a 2015 study in BioMed Research International, omega-3s remove inflammation markers that directly contribute to Alzheimer's.

ADVERTISEMENT

During early onset Alzheimer's, taking omega-3 supplements might help people retain memory, says 2018 research in Nutritional Neuroscience.

ADVERTISEMENT

Omega-3s Feed Your Digestive System

ADVERTISEMENT
ADVERTISEMENT
A woman opens a package of omega-3 fatty acid supplements.
BSIP/UIG Via Getty Images
BSIP/UIG Via Getty Images
ADVERTISEMENT

In 2017, scientists from the University of Nottingham discovered that omega-3s can improve digestive health. Specifically, eating omega-3 fatty acids diversifies the number of healthy bacteria in your gut.

ADVERTISEMENT

If you lack healthy gut bacteria, you will have a higher risk of irritable bowel syndrome, bowel cancer, and even a weak immune system.

ADVERTISEMENT

Most People Do Not Get Enough Omega-3s

ADVERTISEMENT
ADVERTISEMENT
A pill is labeled omega-3.
BSIP/Universal Images Group via Getty Images
BSIP/Universal Images Group via Getty Images
ADVERTISEMENT

Nutritional guidelines recommend taking between 250 and 500 mg of DHA and EPA daily. However, most people don't eat that much. According to a study in Nutrients, which analyzed populations in America and Germany, 98% of people have an omega-3 deficiency.

ADVERTISEMENT

Most people only receive around 90 mg daily. But how do you get more? By enhancing your diet.

ADVERTISEMENT

Omega-3 Supplements Have Shortcomings

ADVERTISEMENT
ADVERTISEMENT
An elderly woman pours pills into her hand.
Universal Images Group via Getty Images
BSIP/UIG Via Getty Images
ADVERTISEMENT

Contrary to popular belief, omega-3 supplements are not an adequate replacement for healthy foods. Research in the New England Journal of Medicine found that taking supplements does not lower the risk of heart attack and stroke, like food does.

ADVERTISEMENT

Harvard Health Publishing explains that the body does not absorb supplements as well as food. Although supplements can help, you will be better off eating more foods with omega-3s.

ADVERTISEMENT

Fish Oil Is The Easiest Source Of Omega-3s To Get

ADVERTISEMENT
ADVERTISEMENT
A man eats a herring whole.
Wenstedt/BSR Agency/Getty Images
Wenstedt/BSR Agency/Getty Images
ADVERTISEMENT

As the name suggests, fish oil comes from fatty fish. Since it contains high amounts of EPA and DHA, fish oil contribute to most of the benefits listed, according to Medical News Today.

ADVERTISEMENT

Although fish oil supplements are available, your body will absorb more omega-3s if you eat fish. Salmon, tuna, oysters, herring, mackerel, and crab are all healthy sources of fish oil.

ADVERTISEMENT

Krill Oil Might Be Better Than Fish Oil

ADVERTISEMENT
ADVERTISEMENT
Krill oil capsules spill out of a jar.
Princess/Pinterest
Princess/Pinterest
ADVERTISEMENT

Krill oil is similar to fish oil, but it comes from tiny crustaceans called Antarctic krill. However, research suggests that the body might absorb more omega-3s from krill oil.

ADVERTISEMENT

In 2015, a study in Lipids in Health and Disease compared the two oils. Participants that took krill oil had higher levels of EPA and DHA in their blood than those who ate fish oil. If you want to take the supplement, consider krill oil.

ADVERTISEMENT

Finding The Best Fish Oil Capsules

ADVERTISEMENT
ADVERTISEMENT
Capsules of fish oil lie in a pile.
Isditwelgezond/Pinterest
Isditwelgezond/Pinterest
ADVERTISEMENT

When purchasing fish oil tablets, search for high-quality ingredients. Registered dietitian Eliza Savage recommends finding a brand that catches wild fish, as those have a lower risk of mercury.

ADVERTISEMENT

Some companies, like Nordic Naturals, mix some fish oils with algae oil (which is also high in omega-3s). Other exceptional brands include Carlson, InnovixLabs, and Now Foods.

ADVERTISEMENT

How To Take Omega-3 Supplements

ADVERTISEMENT
ADVERTISEMENT
A woman holds green pills with a bottle of water.
Pixel-Shots/Shutterstock
Pixel-Shots/Shutterstock
ADVERTISEMENT

If you decide to take omega-3 supplements, do not take more than three grams per day. According to Mount Sinai Hospital in New York, taking too much can increase side effects.

ADVERTISEMENT

The American Heart Association advises people without heart conditions to take fish oil supplements twice a week. If you have high cholesterol, heart disease, or high blood pressure, you might need it daily.

ADVERTISEMENT

Flax Seeds And Chia Seeds Are Natural Sources Of Omega-3s

ADVERTISEMENT
ADVERTISEMENT
A jar and spoonful of flaxseeds are next to a container of flaxseed oil.
BSIP/Universal Images Group via Getty Images
BSIP/Universal Images Group via Getty Images
ADVERTISEMENT

Certain seeds also contain high amounts of omega-3 fatty acids. According to the U.S. Department of Agriculture, one teaspoon of flaxseeds offers 2,350 mg of omega-3s. Flaxseed oil is often taken as a supplement.

ADVERTISEMENT

Chia seeds also provide omega-3s, along with all eight essential amino acids. Mix these seeds into smoothies, granola, oatmeal, cereal, baked goods, or salads.

ADVERTISEMENT

Nuts, Especially Walnuts, Also Help

ADVERTISEMENT
ADVERTISEMENT
A walnut shell is cracked open.
Wouter Supardi Salari/Unsplash
Wouter Supardi Salari/Unsplash
ADVERTISEMENT

Many nuts provide omega-3 fatty acids, but none more than walnuts. Fourteen walnut halves supply 2,570 mg of omega-3s.

ADVERTISEMENT

Along with omega-3s, walnuts also contain antioxidants such as vitamin E, copper, and manganese. Do not remove the skin before eating; most of the nutrients are in the skin (not the shell).

ADVERTISEMENT

Certain Vegetable Oils Have Plenty Of Omega-3s

ADVERTISEMENT
ADVERTISEMENT
A woman pours canola oil into a pan.
Education Images/Universal Images Group via Getty Images
Kuni Takahashi/Bloomberg via Getty Images
ADVERTISEMENT

Several vegetable oils also offer omega-3 fatty acids. According to WebMD, flaxseed and canola oils have the highest omega-3 content. But mustard oil, soybean oil, walnut oil, and cod liver oil are also good choices.

ADVERTISEMENT

Vegetable oils provide rare ALA. This fatty acid supplies the body with energy when it breaks down.

ADVERTISEMENT

Eggs Are Almost As Good As Fish

ADVERTISEMENT
ADVERTISEMENT
Chefs crack eggs open.
JOHN THYS/AFP via Getty Images
JOHN THYS/AFP via Getty Images
ADVERTISEMENT

If you prefer not to eat fish, consider eggs. A single egg can have between 100 and 500 mg of omega-3s, depending on how it's made. Most of these are contained in the yolk.

ADVERTISEMENT

According to Scientific American, three eggs have the same amount of omega-3s as a three-ounce serving of salmon. But a single egg provides more omega-3s than shrimp, tilapia, and crab.

ADVERTISEMENT

Soybeans And Soy Products Provide Omega-3s

ADVERTISEMENT
ADVERTISEMENT
Cut tofu squares are arranged on a tray.
Godong/Universal Images Group via Getty Images
Godong/Universal Images Group via Getty Images
ADVERTISEMENT

Whether you enjoy animal products or not, you can eat soy for omega-3s. Half a cup of soy contains 670 mg of omega-3s. However, it is also high in omega-6s, which can lead to inflammation.

ADVERTISEMENT

Because of this, you can find some omega-3-enhanced soy products on the market. But eating soy in moderation is still healthy.

ADVERTISEMENT

Certain Diets Have A Higher Risk Of Deficiency

ADVERTISEMENT
ADVERTISEMENT
A chef places a vegetarian dish on a table.
MANJUNATH KIRAN/AFP via Getty Images
MANJUNATH KIRAN/AFP via Getty Images
ADVERTISEMENT

Certain diets have a higher risk of omega-3 deficiency. Because many omega-3s come from animal products, vegetarians have a greater likelihood of deficiency, according to the Journal of Nutritional Science. Vegans do, too.

ADVERTISEMENT

People on low-fat diets might not get enough omega-3s, either, because fatty acids come from healthy fats. And finally, people with malabsorption issues might not get enough.

ADVERTISEMENT

Symptoms Of Omega-3 Deficiency Are Not Easy To Identify

ADVERTISEMENT
ADVERTISEMENT
A man rubs his hand against his face, fatigued.
Adrian Swancar/Unsplash
Adrian Swancar/Unsplash
ADVERTISEMENT

Since omega-3s support the growth of skin and nails, you might notice some subtle symptoms of a deficiency. Your skin might become dry, acne might appear, and your nails might turn brittle.

ADVERTISEMENT

Other symptoms might include insomnia and hair loss, according to NetDoctor. But these symptoms might also apply to other disorders.

ADVERTISEMENT

Since The Signs Are Subtle, You Might Want To See A Doctor

ADVERTISEMENT
ADVERTISEMENT
A young doctor places his finger on his chin and thinks.
Austin Distel/Unsplash
Austin Distel/Unsplash
ADVERTISEMENT

Because the symptoms of omega-3 deficiency are so subtle, you might want to consult a doctor, says registered dietitian Brigitte Zeitlin. A blood test can divulge the amount of omega-3s in your blood.

ADVERTISEMENT

Medical professionals can test for less obvious symptoms, such as higher amounts of inflammation and cholesterol. They might also ask you about diet, depression, and anxiety.

ADVERTISEMENT

The Side Effects Of Taking Too Much

ADVERTISEMENT
ADVERTISEMENT
A woman appears tired while holding pills and a glass of water.
Bermix Studio/Unsplash
Bermix Studio/Unsplash
ADVERTISEMENT

As with any vitamin, you can overdose on omega-3s. Too many omega-3s can increase the risk of bleeding, even in people who have no history of bleeding disorders. If you take blood thinners of diabetes medication, talk to your doctor before taking supplements.

ADVERTISEMENT

Fish oil can also cause bloating, gas, and diarrhea. Speak to a doctor if you experience any side effects.