Nutrition

Published on October 23, 2024.

24 Ways Omega-3 Can Help Improve Your Life

Omega-3
Written by Cassi O'Brien
Reviewed by Lamia A Kader, MD
featured image for article on how omega-3 can help you

Omega-3 fatty acids have risen in popularity over the last few years, and it’s not without reason. The list of Omega-3 fish oil benefits and interesting tidbits could go on to fill a small library! That said, if you’re wondering how this important nutrient can help you specifically, you’re in the right place.

The 24 Benefits of Omega-3 Fish Oil

Omega-3 is one of the most important nutrients our body needs to function properly. Whether you’re looking to boost your immune system, protect against chronic diseases, or enhance physical fitness, omega-3 can play a key role in maintaining overall well-being. Here’s how omega-3 can help you:

1.   Supports essential body functions

Omega-3s are vital fatty acids required by the body but can only be obtained through diet or supplements. They play key roles in many bodily processes, ensuring your system runs smoothly. Cold-water fish and plant sources provide omega-3, but supplements like our Ultra Pure Omega-3 Fish Oil capsules offer an easy way to meet daily needs.

2. Balances omega-3 to omega-6 ratio

In a typical Western diet, omega-6 consumption tends to be higher than omega-3. Since omega-6 promotes inflammation and omega-3 reduces it, balancing these fatty acids is crucial for overall health.1 Increasing omega-3 intake helps restore this balance, benefiting heart health and reducing inflammation.

3. Anti-inflammatory effects

Omega-3’s key benefit is reducing inflammation by lowering pro-inflammatory cytokines.2 Chronic inflammation contributes to many diseases, including arthritis and heart disease. By controlling inflammation, omega-3 helps protect against these conditions and relieve symptoms of existing issues.

4. Neuroprotective benefits

Omega-3 may protect the nervous system, particularly by reducing damage from inflammation. Studies show potential in managing diabetic neuropathy and stress-induced brain damage. Omega-3s also aid in recovery from traumatic brain injuries, supporting faster healing and reducing long-term damage.3

5. Supports brain health

Brain cells are home to large amounts of DHA. It’s a building block for brain tissue and is needed for new brain cell formation. DHA deficiency has been linked to cognitive issues and affects the ability to process and learn new information.  

Research has also shown that children with higher omega-3 intake early in life (prenatal and early childhood) were more likely to be intelligent. They also had fewer developmental problems growing up. 

Another key benefit of omega-3 is faster brain healing. The brain relies on DHA to produce new cells, so abundant omega-3 helps replace damaged cells more quickly. A deficiency in omega-3, on the other hand, slows down this healing process due to insufficient DHA.4

6. Natural mood booster

Depression is a common condition, and while many strategies exist for managing it, few people might consider fish oil as a remedy. However, omega-3 – particularly EPA – has been shown to have strong antidepressant effects.

A meta-analysis of 26 studies involving over 2,000 participants found that omega-3 supplementation significantly improved depression symptoms.5 Conversely, a deficiency in omega-3 may increase the risk of developing depression.6

7. May slow Alzheimer’s disease

Alzheimer’s remains a mystery with no cure, but research suggests omega-3 may help slow its progression by reducing amyloid plaque in the brain.7 In an animal study, Omega-3 reduced amyloid plaque by up to 50% in mice.8

That said, a 2018 systematic review reported that omega-3 may be helpful for those with very mild Alzheimer’s.9 While not a definitive cure yet, these findings do offer hope for slowing the disease.

intelligent labs omega 3 supplement with softgels

8. Offers protection against Parkinson’s disease

Parkinson’s disease is marked by reduced dopamine production, which affects mood and brain function. While there’s no cure for this disease yet, omega-3 may help slow Parkinson’s by reducing brain inflammation. This helps protect dopamine-producing cells from damage, allowing them to continue functioning.10 11 12

9.  Helps with ADHD

ADHD may be linked to low omega-3 levels during brain development. Studies show that children with ADHD often have lower gray matter volume, which is associated with DHA deficiency. While there is no evidence that omega-3 can cure ADHD, studies do show that it can help manage symptoms effectively.13

10.  Supports a healthy pregnancy

Supplementing with omega-3 during pregnancy is very important. During pregnancy, women are more susceptible to experiencing an omega-3 deficiency. This is mainly due to the high demands of the fetus for brain and nervous system development. But the expecting mother also needs it as well.14

Omega-3 improves blood flow, reducing the risk of miscarriage.15 It may also lower the risk of preeclampsia, with studies showing women deficient in omega-3 are 7 times more likely to develop the condition!16 Additionally, omega-3 might prevent preterm labor, with women who have healthy levels experiencing longer pregnancies.17

11.  Fish oil benefits include boosting fertility

Omega-3 can improve fertility in both men and women by battling the leading causes of fertility. 

In women, PCOS and endometriosis are often to blame for difficulty conceiving. Omega-3 helps balance hormones like testosterone and adiponectin in women with PCOS. This can improve menstrual regularity and make it easier to conceive.18 It also reduces inflammation in endometriosis, preventing scar tissue formation that leads to infertility.19

In men, the leading causes of infertility are low sperm count, low sperm quality, and varicocele. The good news is that omega-3 may improve sperm production and quality, leading to a higher chance of the little swimmers getting to their intended target.20

Omega-3 may also help men with varicocele, a condition where the vein along the spermatic cord becomes enlarged. Men who are deficient in omega-3 tend to have more severe cases. Supplementing with omega-3 may reduce varicocele severity and help preserve fertility.21

12.  Supports autoimmune health

Inflammation is a key contributor to autoimmune disorders. As a natural anti-inflammatory, omega-3 might help reduce symptoms of autoimmune disorders like multiple sclerosis, lupus, and Crohn’s disease. 

On average, less medication was prescribed to those who include omega-3 in their diets. This helps cut down on negative side effects typically associated with prescription medications.2

13. Promotes skin health

Although not the most obvious choice as a beauty product, omega-3 can support skin health and give you a healthier-looking complexion. While the sun can give you a nice tan, too much exposure can damage your skin. Using sunscreen is key for sun protection, but taking omega-3 can also help by reducing inflammation from sunburn, thus helping protect skin cells.22

Omega-3 also helps retain skin moisture, which may reduce the severity of psoriasis. In one study, 80% of participants with psoriasis saw symptom improvement after supplementing with omega-3.23

14.  Manages rheumatoid arthritis symptoms

Omega-3 has a positive effect on autoimmune disorders, but it appears to be exceptionally beneficial to those with rheumatoid arthritis (RA). Studies have shown that omega-3 can increase anti-inflammatory compounds in both RA patients and healthy individuals. This anti-inflammatory effect helps reduce joint inflammation, stiffness, and tenderness.24 25

15.  Omega-3 supports bone health

Getting enough omega-3, particularly DHA, during youth could lead to stronger, healthier bones. Higher levels of omega-3 in the blood were associated with greater mineral bone density. Omega-3 is important for long-term bone health and also reduces the risk of bone conditions like osteoporosis later in life.26 27

16. Might lessen the severity of asthma

Asthma patients often have lower omega-3 levels and higher omega-6 levels, with the latter linked to more severe symptoms. This imbalance may contribute to asthma severity. Studies suggest that omega-3 has a protective effect, reducing the intensity of asthma attacks and improving respiratory capacity, which may result in fewer attacks.28

17. Minimizes hair loss

Studies on female pattern hair loss found that omega-3 was effective in halting further hair loss and even promoting regrowth. Participants who took omega-3 supplements saw a significant improvement in hair density over several months. Additionally, many noted that their hair felt softer and looked shinier.29

18. Promotes good eye health

Much like with the brain, omega-3 is a building block for the formation of the eyes. Beyond development, omega-3 also supports eye health by aiding the meibomian glands, which produce protective oils to keep eyes from drying out. Omega-3 helps prevent inflammation that can damage these glands, reducing the risk of dry eyes.30

bottle of omega-3 fish oil on kitchen counter

19. Might reduce the risk and slow the spread of cancer

Chronic inflammation is a key factor in cancer development, as it can damage cells and lead to mutations. As we’ve covered in earlier sections, omega-3 is a natural anti-inflammatory, protecting cells from damage. 

One contributing factor to cancer development is an imbalance of omega-3 and omega-6. High omega-6 and low omega-3 are linked to a higher risk of cancer and more aggressive forms.1

Omega-3 is commonly used as an additional treatment for cancer patients. It’s also used to manage cancer-related complications. In breast cancer patients, omega-3 was found to reduce pain significantly. Additionally, in patients undergoing chemotherapy, omega-3 helped prevent neuropathy, with 70% of patients not developing nerve pain.31

20. Promotes heart health

Omega-3 is well-known for being heart-healthy, with the American Heart Association even recognizing its benefits. Regular omega-3 intake can significantly lower the risk of heart disease by preventing abnormal heart rhythms, reducing blood clot formation, and stopping plaque buildup in arteries. It also protects blood vessels from inflammation, promoting overall cardiovascular health.32

21. Lowers blood pressure

Omega-3’s ability to lower blood pressure is a key reason it’s good for heart health. Studies show that omega-3 is effective in reducing blood pressure, particularly in patients with hypertension.33 Since high blood pressure often goes unnoticed, regular omega-3 intake can help prevent it from becoming a serious issue. The effect is even stronger when combined with reduced omega-6 intake.

22. Reduces the risk of diabetes

Omega-3 can help reduce the risk of both Type 1 and Type 2 diabetes. In studies, omega-3 was found to prevent islet autoimmunity, which can lead to Type 1 diabetes in children.34

For Type 2 diabetes, which is often caused by obesity, omega-3 can also be helpful. In combination with exercise, omega-3 helps regulate appetite and supports weight loss. This can lower the risk of developing obesity-related diabetes.35

23. Improves lipid profile

Your lipid profile includes triglycerides, cholesterol, and lipoproteins like VLDL (very low-density lipoprotein), LDL (low-density lipoprotein), and HDL (high-density lipoprotein). High levels of VLDL and LDL are linked to heart issues, while HDL helps regulate them.36

Omega-3 improves the lipid profile by reducing triglycerides, which lowers VLDL and LDL. It also decreases apolipoprotein B, a protein that forms VLDL and LDL. Omega-3 only slightly raises the amount of HDL so its main benefit is the reduction of the more trouble-causing lipoproteins.37

24. Enhances exercise performance

Omega-3 can help you maximize the benefits of your workouts. It reduces cortisol, a hormone that can hinder muscle growth, and boosts muscle protein synthesis.38  

Omega-3 also improves blood flow, which then prevents mid-workout fatigue and allows you to exercise longer. Additionally, by providing good blood flow and reducing inflammation, omega-3 can ease post-workout soreness. This means you get to recover from a strenuous workout more quickly.39

Conclusion

Omega-3 offers a broad range of health benefits, from reducing inflammation and improving brain and heart health to supporting exercise performance. Incorporating more omega-3 into your diet, whether through fatty fish or our Ultra Pure Omega-3 Fish Oil softgels, can provide lasting positive effects for your body and mind.

References:

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  2. Simopoulos, Artemis P. “Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases.” Journal of the American College of Nutrition, vol. 21, no. 6, Dec. 2002, pp. 495–505, pubmed.ncbi.nlm.nih.gov/12480795/ ↩︎
  3. Simopoulos, Artemis P. “Omega-6/Omega-3 Essential Fatty Acid Ratio and Chronic Diseases.” Food Reviews International, vol. 20, no. 1, 2004, pp. 77–90, https://doi.org/10.1081/fri-120028831. ↩︎
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  8. Lim, G. P. “A Diet Enriched with the Omega-3 Fatty Acid Docosahexaenoic Acid Reduces Amyloid Burden in an Aged Alzheimer Mouse Model.” Journal of Neuroscience, vol. 25, no. 12, 23 Mar. 2005, pp. 3032–3040, https://doi.org/10.1523/jneurosci.4225-04.2005. ↩︎
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  15. Lazzarin, Natalia, et al. “Low-Dose Aspirin and Omega-3 Fatty Acids Improve Uterine Artery Blood Flow Velocity in Women with Recurrent Miscarriage due to Impaired Uterine Perfusion.” Fertility and Sterility, vol. 92, no. 1, July 2009, pp. 296–300, https://doi.org/10.1016/j.fertnstert.2008.05.045. ↩︎
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  20. Safarinejad, M. R. “Effect of Omega-3 Polyunsaturated Fatty Acid Supplementation on Semen Profile and Enzymatic Anti-Oxidant Capacity of Seminal Plasma in Infertile Men with Idiopathic Oligoasthenoteratospermia: A Double-Blind, Placebo-Controlled, Randomised Study.” Andrologia, vol. 43, no. 1, 19 Dec. 2010, pp. 38–47, https://doi.org/10.1111/j.1439-0272.2009.01013.x. ↩︎
  21. Tang, Li-Xin, et al. “Association of Decreased Spermatozoa Omega-3 Fatty Acid Levels and Increased Oxidative DNA Damage with Varicocele in Infertile Men: A Case Control Study.” Reproduction, Fertility and Development, vol. 28, no. 5, 2016, p. 648, https://doi.org/10.1071/rd14276. ↩︎
  22. Rhodes, Lesley E., et al. “Dietary Fish Oil Reduces Basal and Ultraviolet B-Generated PGE2 Levels in Skin and Increases the Threshold to Provocation of Polymorphic Light Eruption.” Journal of Investigative Dermatology, vol. 105, no. 4, 1 Oct. 1995, pp. 532–535, https://doi.org/10.1111/1523-1747.ep12323389. ↩︎
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  34. Norris, Jill M., et al. “Omega-3 Polyunsaturated Fatty Acid Intake and Islet Autoimmunity in Children at Increased Risk for Type 1 Diabetes.” JAMA, vol. 298, no. 12, 26 Sept. 2007, p. 1420, https://doi.org/10.1001/jama.298.12.1420. ↩︎
  35. Parra, Dolores, et al. “A Diet Rich in Long Chain Omega-3 Fatty Acids Modulates Satiety in Overweight and Obese Volunteers during Weight Loss.” Appetite, vol. 51, no. 3, Nov. 2008, pp. 676–680, https://doi.org/10.1016/j.appet.2008.06.003. ↩︎
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