From enhancing brain function and supporting heart health to boosting bone strength and reducing joint pain, omega supplements are a natural source of wellness that can transform your health.
Omega-3 fatty acids are essential as human bodies cannot produce them internally. Therefore, we rely on our diet to obtain these vital nutrients. While dietary supplements are an option, other sources of omega-3 can be found in foods such as oily fish (mackerel, salmon, herring), walnuts, soya beans, chia seeds, and flax seeds.
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Let’s uncover the evidence-based wonders of omega-3 fatty acids, meticulously examining their many benefits.
1. Promotes Cardiovascular Health: Omega-3 fatty acids have undergone extensive research due to their remarkable ability to promote heart health and provide protection against heart disease. These fatty acids offer a range of benefits that positively impact various aspects of cardiovascular well-being. They can lower triglyceride levels, diminish the risk of arrhythmia (irregular heartbeat), and slow down plaque accumulation in the arteries. Compelling evidence supports the efficacy of omega-3 fatty acids in reducing the risk of heart disease-related mortality and improving outcomes for individuals with heart conditions, including heart attacks[1][2].
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2. Reduces Inflammation: The potential health benefits of omega-3 fatty acids, stemming from their ability to reduce systemic inflammation, have been associated with combating various diseases linked to chronic inflammation, including obesity, cancer, heart disease, and diabetes. A comprehensive analysis of multiple studies concluded that omega-3 fatty acids could reduce cancer risk [3]. Incorporating omega-3 supplements in your diet can provide your body with the best defense against long-term illnesses.
3. Enhances Brain Function: Omega-3 fatty acids can help prevent or slow the progression of neurological conditions like Parkinson’s and Alzheimer’s. Additionally, regular omega-3 consumption has a lower likelihood of depression, enhances cognitive function and reduces the risk of developing dementia.
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4. Alleviates Joint Pain: Omega-3 fatty acids are beneficial for your bones. They help strengthen your bones by increasing bone density. Omega-3 supplements also help manage joint pain in people with rheumatoid arthritis by reducing inflammation. Recent research demonstrates their effectiveness in reducing pain levels in individuals with osteoarthritis, indicating their potential as a complementary approach for managing joint discomfort and inflammation[4].
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5. Improves Eye Health: Omega-3 fatty acids promote and preserve eye health. It is beneficial in reducing the risk of eye diseases like age-related macular degeneration and diabetic retinopathy that can result in vision loss.
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6. Boosts Sleep Quality: Insufficient intake of omega-3 fatty acids, especially in children, may lead to sleep problems[5]. Low omega-3 levels are also associated with obstructive sleep apnea in adults[6]. Including omega-3s in the diet may improve melatonin levels, a hormone involved in sleep regulation.
7. Beneficial for Infant and Child Development: The early stages of life, particularly infancy, and childhood, require an adequate supply of omega-3s for optimal brain and eye development. Pregnant mothers who take omega-3 supplements have children who perform better in cognitive and motor skill tests, exhibiting lower ADHD risk. Omega-3 supplementation might also have potential preventive effects against conditions such as cerebral palsy, autism spectrum disorders, and asthma in children[7].
Final Takeaway
Omega-3 supplements are a valuable addition to your wellness routine with many benefits, including boosting heart health and cognitive function, reducing inflammation, and supporting eye health for overall well-being. Prioritize a consultation with a healthcare professional to tailor the dosage and ensure compatibility with individual health conditions. Incorporating omega-3 supplements into a balanced lifestyle can lead to a healthier future.
(The article is written by Dr.Subita Alagh, Senior Executive, and reviewed by Monalisa Deka, Senior Health Content Editor)
References
1. Khan SU, Lone AN, Khan MS, Virani SS, Blumenthal RS, Nasir K, Miller M, Michos ED, Ballantyne CM, Boden WE, Bhatt DL. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine. 2021 Jul 8;38:100997. Available at: https://pubmed.ncbi.nlm.nih.gov/34505026/
2. Hu Y, Hu FB, Manson JE. Marine Omega-3 Supplementation and Cardiovascular Disease: An Updated Meta-Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants. J Am Heart Assoc. 2019 Oct;8(19):e013543. Available at: https://pubmed.ncbi.nlm.nih.gov/31567003/
3. Pan L, Zhou Y, Yin H, Hui H, Guo Y, Xie X. Omega-3 Polyunsaturated Fatty Acids Can Reduce C-Reactive Protein in Patients with Cancer: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutr Cancer. 2022;74(3):840-851. Available at: https://pubmed.ncbi.nlm.nih.gov/34060403/
4. Bahamondes MA, Valdés C, Moncada G. Effect of omega-3 on painful symptoms of patients with osteoarthritis of the synovial joints: systematic review and meta-analysis. Oral Surg Oral Med Oral Pathol Oral Radiol. 2021 Sep;132(3):297-306. Available at: https://pubmed.ncbi.nlm.nih.gov/34303654/
5. Ying Dai , Jianghong Liu, Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studies, Nutrition Reviews, Volume 79, Issue 8, August 2021, Pages 847–868. Available at: https://doi.org/10.1093/nutrit/nuaa103
6. Ladesich JB, Pottala JV, Romaker A, Harris WS. Membrane level of omega-3 docosahexaenoic acid is associated with the severity of obstructive sleep apnea. J Clin Sleep Med. 2011 Aug 15;7(4):391-6. Available at: https://pubmed.ncbi.nlm.nih.gov/21897776/
7. Sass L, Bjarnadóttir E, Stokholm J, Chawes B, Vinding RK, Mora-Jensen AC, Thorsen J, Noergaard S, Ebdrup BH, Jepsen JRM, Fagerlund B, Bønnelykke K, Lauritzen L, Bisgaard H. Fish Oil Supplementation in Pregnancy and Neurodevelopment in Childhood-A Randomized Clinical Trial. Child Dev. 2021 Jul;92(4):1624-1635. Available at: https://pubmed.ncbi.nlm.nih.gov/33506965/