Benefits of Omega-3 Supplements

Positive effects of Omega 3 Supplements Could Have for Your Body and Mind

by Greg Marshall

You might be wondering what the omega-3 hype is all about and what are the benefits of omega-3 supplements. Nowadays it seems like every health magazine is recommending omega-3 and extolling the benefits of omega-3 supplements, and the pharmacy section of every major grocery store has a wide selection of fish oil supplements. Last week I even came across omega-3 supplements for dogs. So in case you are wondering what the positive effects associated with omega-3 fatty acids are, we’ve combed through the latest research to show you nine examples of  the benefits of omega-3 supplements and what they could do for your health.

1. Improved Brain Performance

A recent study at the University of California, Los Angeles, of the brains of over 1,500 men and women, has linked low blood levels of omega-3 fatty acids with both smaller brain volume and inferior performance on cognitive tests.1 The analysis was made on subjects with an average age of 67 years, none of whom showed signs of dementia. Scientists examined the fatty acids in the individuals’ red blood cells. This is regarded to be a more reliable way of measuring omega-3 levels than estimating intake based on diet.The test subjects were separated out by their blood omega-3 levels. Even in dementia-free individuals, those test-subjects who were in the lowest one-quarter of the group had a significantly lower brain volume. The subjects with the lowest levels of omega-3 also performed significantly worse on tests of memory and executive function compared to those with higher blood levels of omega-3.

2. Reduction in Inflammation

A 2012 study by Ohio State University reported on exactly how omega-3 fatty acids could benefit your heart. Omega-3 polyunsaturated fatty acids were proven to reduce inflammation in overweight but healthy adults who are middle-aged and older.2 According to the American Heart Association, inflammatory markers in the blood are a common sign of heart disease and stroke. They are thought to be a sign of arthrogenesis, the term for the development of plaques that block arteries. The authors of the recent study reported that test subjects who were taking omega-3 supplements were more likely to show decreased levels of inflammation markers in their blood serum.

3. Reduced Risk of Heart Disease

A study recently published in the journal of the American Heart Association showed that very low levels of dietary omega-3 fatty acids are linked with an increased risk of cardiovascular disease.3 The researchers performed a study on a large cohort of young, healthy women. What they discovered is that hospital admissions related to coronary heart disease were much more common among women who reported that they ate little or no fish. Fish is an important dietary source of omega-3 fatty acids. Based on these findings, medical researchers now believe that women can reduce their risk of heart disease by increasing their consumption of fish and by otherwise supplementing their diet with omega-3 fatty acids.

4. Relieving Symptoms of Depression

Scientific research has suggested that people from countries such as Japan and Iceland, where fish consumption is relatively high, have unexpectedly low levels of Seasonal Affective Disorder.4 While researchers have stressed that omega-3 supplements should not be considered to be an effective first-line treatment for depression, emerging research has suggested that omega-3 supplements can be an effective adjuvant to medication, especially if the depression is only mild. Recent research also suggests that omega-3 fatty acids act differently on the brain than anti-depressants. They improve depression via a completely different mechanism, which has none of the side effects associated with taking the medications.

5. Lowering Cholesterol

Flaxseed, which is an excellent source of alpha-Linolenic acid (a type of omega-3 fatty acid), can help prevent high blood cholesterol. Researchers from the Chinese Academy of Sciences5 recently reported the results of an experiment into flaxseed supplements in the diet. These supplements were shown to significantly reduce levels of circulating LDL (low-density lipoprotein) cholesterol in the blood.

6. Reducing Symptoms of Arthritis

Omega-3 fatty acids are known to reduce inflammation throughout the body. Since the soreness and stiff joints caused by arthritis are a result of the body’s immune system launching an attack against the body’s own tissues, omega-3 fatty acids can help fight this inflammatory response. In addition, researchers have recently discovered that once omega-3 fatty acids are inside the body, they are converted into potent anti-inflammatory compounds such as resolvins.6 Several studies have highlighted the link between omega-3 supplements and reduced stiffness and discomforts. However, elderly patients should consult with their doctor or pharmacist before taking omega-3 fatty acid supplements for arthritis, as they can interact with some medications, including those for high blood pressure.

7. Protection Against Aging

Shortened telomeres are the body’s chromosomal markers of biological aging. Recent studies on patients with coronary heart disease have shown that individuals with high blood levels of omega-3 fatty acids had longer telomeres.7 Individuals with the lowest intake of omega-3 fatty acids experienced the fastest rate of telomere shortening.

8. Lower Risk of Developing Diabetes

Flaxseed, previously mentioned as a potent source of alpha-Linolenic acid, helps to reduce insulin secretion and maintain steady blood sugar levels. This is especially important for those have (or are at risk for developing) type two diabetes. The maintenance of steady blood sugar levels is important to prevent negative effects of diabetes on the heart and other body systems. Having diabetes or prediabetes also puts an individual at a higher risk of developing heart disease. Omega-3 fatty acids can decrease blood pressure and lower blood tryglycerides,8 so flaxseed’s positive health effects are doubled.

9. Healthier Skin

If you are experiencing dry, scaly skin, more fish in your diet may be a great thing for you. Omega-3 fatty acids, especially eicosapentaenoic acid, also known as EPA, are essential for healthy skin and hair.9 EPA helps to regulate oil production in your skin and hair, so if you are experiencing dryness and flaking it may be exactly what you need. Omega-3 fatty acids also play an important role in protecting your skin from damage. Exposure to ultraviolet radiation from the sun can cause the cells in your skin to generate free-radicals that damage cells, leading to processes that lead to aged skin and even skin cancer. Omega-3 fatty acids work as antioxidants, protecting your body from these harmful processes. In addition, the anti-inflammatory processes of omega-3s help to relieve the symptoms of skin diseases such as psoriasis and eczema.

The above list of benefits is by no means exhaustive. Every few months a new piece of research comes along that highlights a different way in which omega-3 can contribute to better health. So make sure you get enough of this powerful nutrient. Rich sources of omega-3 include certain types of fish such as salmon, bluefin tuna and sardines. Vegetable sources, in addition to flaxseed, include walnuts, soybeans and canola. If you are not able to consume these foods on a daily basis, consider adding an omega-3 supplement to your diet.

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About the Author

Greg Marshall is a health and wellness author with over 20 years experience in the vitamin supplements industry. His website, MultivitaminGuide.org, provides a wealth of information that empowers consumers to find the best vitamin supplements for their needs.

Source: http://www.multivitaminguide.org/blog/benefits-omega-3-supplements/

References

1 Tan ZS, et al. Red Blood Cell Omega-3 Fatty Acid Levels and Markers of Accelerated Brain Aging. Neurology 2012 February 28; 78:658-664

2 Kiecolt-Glaser JK, et al. Omega-3 Supplementation Lowers Inflammation in Healthy Middle-Aged and Older Adults: A Randomized Controlled Trial. Brain Behav Immun. 2012 August; 26(6) 988-995.

3 Kris-Etherton PM, Harris WS, Appel LJ. Omega-3 Fatty Acids and Cardiovascular Disease: New Recommendations from the American Heart Association. Arteriosclerosis, Thrombosis, and Vascular Biology 2003; 23:151-152

4 Cott J, Hibbeln JR. Lack of Seasonal Mood Change in Icelanders. Am J Psychiatry 2001; 158:328.

5 Zong G, Demark-Wahnefried W, Wu H, Lin X. Effects of Flaxseed Supplementation on Erythrocyte Fatty Acids and Multiple Cardiometabolic Biomarkers Among Chinese with Risk Factors of Metabolic Syndrome. Eur J Nutr. 2012 November 23.

6 Xu ZZ, Ji RR. Resolvins Are Potent Analgesics for Arthritic Pain. Br J Pharmacol. 2011 September; 164(2):274-7.

7 Kiecolt-Glaser JK, et al. Omega-3 Fatty Acids, Oxidative Stress, and Leukocyte Telomere Length: A Randomized Controlled Trial. Brain Behav Immun. 2013 February; 28:16-24.

8 Hartweg J, Perera R, Montori V, Dinneen S, Neil HA, Farmer A. Omega-3 Polyunsaturated Fatty Acids (PUFA) for Type 2 Diabetes Mellitus. Cochrane Database Syst Rev. 2008 January 23; (1):CD003205.

9 Burr GOBM. On the nature and role of fatty acids essential in nutrition. J Biol Chem. 1930;86:587–621.