The reported health benefits of omega-3s keep piling up—from boosting heart health to improving memory and concentration. Omega-3s are considered “essential” fatty acids because our body needs them for a variety of bodily functions. Since we can’t make them on our own, however, we must get them through diet or supplementation. The two main omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are found most commonly in coldwater fish, but are also present in oils from algae, plants and flaxseed.
Despite their “essential” label, many people are still deficient in omega-3s, and this deficiency has been cited as one of the top 10 causes of preventable death in the US among dietary, lifestyle and metabolic risk factors.
Here are some of the most well-researched benefits of omega-3 fatty acids.
Omega-3s have more scientific research backing their benefits for cardiovascular health than any other nutritional supplement. Strong evidence—thousands of clinical trials, in fact—suggest that EPA and DHA enhance overall cardiovascular health by lowering cholesterol, high blood pressure and elevated triglycerides. The American Heart Association even recommends that people with coronary heart disease get 1 g each of EPA and DHA per day.
Omega-3s also seem to reduce the risk of recurring heart attacks and abnormal heart rhythms in people who have already had a heart attack. In addition, according to the University of Maryland Medical Center, large population studies have shown that people getting significant amounts of omega-3s in their diets have a 50 percent lower risk of stroke.
Alzheimer’s and Dementia
Recent research has shown that omega-3s may slow cognitive decline and reduce the risk for Alzheimer’s disease. In a study published in May in the journal Neurology, researchers found that people who consumed the highest levels of omega-3 fatty acids had the lowest levels of beta-amyloid plaque buildup, a marker in the brain for dementia and Alzheimer’s.
According to the Mayo Clinic, omega-3 fatty acids play an important role in brain function. Because people with depression may have lower levels of EPA and DHA—important brain chemicals—they can benefit from supplementing with the EPA and DHA found in fish oil. It has also been shown that cultures that consume more omega-3 rich foods have generally lower incidences of depression.
It is widely know that the EPA and DHA omega-3 fatty acids are vital for healthy infant development, especially for the eyes, nervous system and brain. In addition, supplementing with fish oil during pregnancy has been found to reduce the rate of respiratory illness in infants (according to a study published last year in the journal Pediatrics).
Dr. Tieraona Low Dog, MD, member of Pharmaca’s Integrative Health Advisory Board, recommends 200-300 mg of DHA starting in the 25th week of pregnancy (learn more about her prenatal nutrition recommendations).
A number of small studies have found that fish oil helps reduce symptoms of rheumatoid arthritis, including joint pain and stiffness. A 2007 article in the journal Pain analyzed studies that tested the effects of omega-3s on pain and inflammation and showed that by taking omega-3s, patients were able to lower their doses of prescription anti-inflammatory medications and experienced a decrease in pain.
Dr. Tori Hudson, ND, and member of Pharmaca’s Integrative Health Advisory Board, highly recommends omega-3 fatty acids for her patients experiencing any kind of joint pain.
Explore our selection of omega-3 fish oils either in store or at pharmaca.com.