Omega-3 fatty acids, such as EPA and DHA, are essential nutrients for good health. They’re found in fish, nuts, seeds, and plant oils.
A daily dose of EPA and DHA may help reduce inflammation in many diseases and conditions, including heart disease, arthritis and cancer. However, it’s essential to talk to a doctor or dietitian before supplementing with fatty acids to ensure that they won’t interfere with your treatment or medications.
Better Heart Health
Omega-3s, the fatty acids found in various seafood and plant oils, may help lower your risk for heart disease. They decrease triglycerides, which are fats often found in high concentrations in people with heart problems, and reduce the buildup of plaque, a substance made up of fat, cholesterol, and calcium that hardens and blocks your arteries.
Other popular benefits of omega-3 supplements are they also lower your blood pressure and may reduce your risk for dangerous arrhythmias that can lead to sudden death. But you can’t get enough of these healthy nutrients from your diet alone, and it’s important to talk to your healthcare provider about the best way to incorporate them into your lifestyle.
The two main omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in fatty fish like salmon, sardines, herring, and tuna. You can also get omega-3s from plant sources, such as flaxseed oil, chia seeds, and walnuts.
According to the National Institutes of Health, several studies have shown that consuming 3 grams of omega-3s a day can lower systolic blood pressure by an average of 4.5 millimeters of mercury (mmHg). This is a significant decrease in blood pressure for people who have hypertension, to begin with, as well as for those who don’t have it.
Reduced Inflammation
Omega-3 supplements are a great way to get more fatty acids your body needs. This is important because most Americans don’t consume enough omega-3s.
A growing number of studies show that consuming omega-3s can help reduce inflammation. This includes inflammation associated with heart disease, diabetes and autoimmune disorders.
Inflammation can be caused by several factors, including a person’s genetics and diet. It can also be triggered by stress and pollution, such as air pollution.
Increasing your intake of a fish oil supplement with high levels of EPA and DHA can also help reduce inflammation, especially in people susceptible to inflammatory diseases. It may also help those with rheumatoid arthritis (RA) by reducing pain.
The anti-inflammatory effects of omega-3 supplements are believed to be derived from metabolites produced by the body called resolvins. They are the same compounds your body makes when responding to an injury or infection, but they are more powerful.
Serhan’s research shows that these resolvins can put the brakes on inflammation and keep it from being overactive, destroying your joints and other tissues.
This can lead to better bone health, reduced risk of osteoporosis, and improved blood pressure and cholesterol. Moreover, it may help protect your body from strokes by keeping platelets from clumping together, which can cause clots to form in your veins.
Better Bone Health
Many people need more Omega-3 fatty acids in their diet. The body can’t create them on its own, so you need to consume them in fish or other foods high in EPA and DHA or by taking supplements.
Research has shown that Omega-3 fatty acids are essential to healthy bones and can help prevent bone loss and improve fractures. Studies have also shown that they can boost the amount of calcium your body absorbs and help build new collagen, a protein responsible for strengthening bones.
Another benefit of Omega-3 fatty acids is their ability to reduce inflammation. A small study showed that asthma patients who took omega-3s had less inflammation in their airways, which may lead to better lung function and a lower risk of asthma attacks.
Additionally, studies have shown that these fatty acids can decrease the levels of specific markers of inflammation in your bloodstream, which may reduce the risk of heart disease. This may be due to how Omega-3s help slow down arteriosclerosis, a condition that causes the hardening and narrowing of your blood vessels.
Finally, it has been reported that NASA-sponsored studies show that Omega-3 fatty acids can mitigate the bone breakdown caused by spaceflight and osteoporosis, making them a promising solution for astronauts and those at risk of developing these conditions on Earth.
Reduced Pain
The omega-3 essential fatty acids (EPA and DHA) found in fish oil reduce inflammation, which can help to ease the pain. These compounds have been shown to relieve pain in patients with rheumatoid arthritis and may also be helpful for osteoarthritis.
EPA and DHA also appear to have anti-inflammatory effects on the brain, aiding memory and improving learning. In addition, they can protect against depression and dementia.
However, it’s important to note that while supplements can help with these health concerns, they can also raise your risk of heart disease. That’s why it’s essential to talk to your doctor before taking them, especially if you have heart disease or high triglycerides.
Studies have shown that people with rheumatoid arthritis who take Omega-3 supplements experience a reduction in joint pain, stiffness and tenderness. They can also decrease the use of nonsteroidal anti-inflammatory drugs, which may help to prevent stomach ulcers.
