13 Science-Based Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids are a group of essential polyunsaturated fats (PUFAs) renowned for the health and performance benefits. They’re naturally found in fatty fish (e.g. salmon, mackerel, etc.) and in smaller amounts in certain types of dairy and plants, including chia seeds, walnuts, and flax seeds.

Since most people don’t regularly consume enough fatty fish, omega-3 supplements have emerged as an effective and affordable means for individuals seeking to meet the daily recommended intake of these highly important fats.

If you’re wondering why omega-3 fats are important or if you should consider supplementing with omega-3s, here are 13 science-backed benefits of omega-3 fatty acids.

#1 Supports a Healthy Inflammatory Response

Inflammation is an important process. It is our body's way of responding to infections, injury, and damage within the body.

However, when inflammation becomes a problem is when the inflammatory process doesn’t get a break, and our bodies are in a chronically inflamed state.

Chronic inflammation has been linked to just about every major chronic disease affecting the civilized world to including diabetes, metabolic syndrome, cardiovascular disease and cancer.[1]

Omega-3 fatty acids can help reduce the production of inflammatory substances, such as inflammatory cytokines and eicosanoids.[2,3]

#2 May Benefit Anxiety & Depression

Anxiety and depression are two of the most common mental health disorders around the world. While anxiety disorders are treatable, less than 40% receive treatment.[4] Research finds that individuals with higher omega-3 intakes have a lower risk for anxiety.[5]

Omega-3 supplements have been found to possibly help reduce inflammation and anxiety, even among healthy young adults.[6] Note: individuals in this study consumed 2.5 grams per day of omega-3, supplying 2085mg EPA and 348mg DHA.

#3 Supports Brain Health During Pregnancy

Omega-3 fatty acids are vital to healthy brain growth and development during pregnancy as they are critical building blocks of fetal brain and retina.[7] Adequate omega-3 intake during pregnancy is also known to support[8,9]:

• Better communication skills
• Greater social skills
• Fewer behavioral problems
• Improved cognitive function
• Decreased risk of delayed development

#4 May Improve Eye Health

DHA, one of the omega-3 fatty acids, is a major structural component of your retina -- the part of your eye that senses light and sends signals to the brain so you can see. Insufficient DHA levels may lead to vision problems.[10]

Furthermore, the retina has the highest oxygen consumption per gram of tissue, requiring large amounts of ATP to support cellular functions. This high metabolism makes the retina especially vulnerable to oxidative stress damage.

Omega-3 fatty acids have demonstrated anti-inflammatory, antiproliferative, antiangiogenic and antioxidant properties.[11]

#5 Supports Cardiovascular Health

Heart disease and stroke are the two biggest killers of human beings around the world. In 2022, about 1 out of every 5 deaths from cardiovascular diseases (CVDs) was among adults younger than 65 years old.[12]

Research finds that those populations with the highest consumption of fish also had the lowest incidence of cardiovascular-related events. This underscores the importance of consuming fish regularly and/or getting enough omega-3s each week.

Additional studies have shown that omega-3s may help[13,14,15,16]:

• Lower blood pressure in people with hypertension
• Decrease triglycerides
• Increase HDL (“good”) cholesterol
• Reduce the formation of plaque, keeping blood vessels smooth and pliable

#6 May Help Reduce Asthma

Asthma is a chronic lung disease caused by inflammation and swelling in the airways of the lungs. Common symptoms include coughing, shortness of breath, and wheezing.

Asthma rates around the world have been slowly rising over the past few decades.[17] Prior research found an association between omega-3 intake and a lower risk of asthma in children.[18]

#7 Supports Memory & Cognitive Function

DHA is an essential component of cellular membrane phospholipids in the brain. Based on this, researchers hypothesize that omega-3s may support cognitive function by helping to maintain neuronal function and cell membrane integrity within the brain.

Research to date finds that daily omega-3 supplementation (1,290 mg DHA and 450 mg EPA per day) for 12 months improved memory—particularly short-term, working, and verbal memory—compared to placebo in older adults with mild cognitive impairment.[19]

A meta-analysis of 21 studies found that higher intakes of fish and dietary DHA were inversely associated with the risks of dementia and Alzheimer’s disease.[20] Specifically, increasing DHA intake by 100 mg/day was associated with a 14% lower risk of dementia and a 37% lower risk of Alzheimer’s disease.[20]

#8 Joint Health

Rheumatoid arthritis (RA) is a chronic and progressive autoimmune disease where inflammation affects many tissues and organs, most commonly the flexible joints of the hands, wrists, and feet. Typical symptoms include persistent pain, swelling, redness and stiffness of the joints, especially in the morning.

Research indicates that diets low in fish or omega-3 carry a significantly higher risk of RA.[21,22,23]

Supplementing with omega-3s has been shown to offer a number of benefits for individuals with joint problems, including[24,25]:

• Significant reductions in the number of tender joints
• Decreased the duration of morning stiffness
• Delayed onset of fatigue

Be aware that these improvements faded when individuals stopped taking omega-3 supplements.[24,25] A meta-analysis of 16 studies also noted significant reductions in pain measures after three to four months’ of omega-3 supplementation.[26]

Perhaps most interesting is that omega-3 supplementation has helped individuals reduce or eliminate the reliance on nonsteroidal anti-inflammatory drugs (NSAIDs) typically needed to control symptoms of RA.[27,28]

#9 May Help Reduce Liver Fat

Fatty liver is a condition where fats accumulate in the liver. This can be caused by a number of factors, including excessive alcohol consumption, obesity, high blood sugar, or high cholesterol. Overtime, inflammation and liver cell damage may occur and eventually progress to fibrosis, cirrhosis, or liver cancer.[29,30]

A 2020 meta-analysis of 22  randomized, controlled trials, including 1366 participants, concluded that omega-3 supplements may improve fatty liver as well as blood lipid levels (triglycerides, total cholesterol) and obesity.[31]

#10 Slows the Aging Process

Aging is inevitable, but certain lifestyle habits (regular exercise, quality sleep, heathy eating, limiting/avoiding smoking and drinking alcohol, etc.) can help to make the aging process more enjoyable. Studies show that these habits may also help to slow aging, too!

Recently published research in Nutrients finds that daily omega-3 supplementation reduced the age-acceleration (pace-of-aging values) in three of four biological aging clocks.[32]

These effects are even greater when omega-3 is combined with vitamin D supplementation (2,000IU/day) and exercise.

#11 May Reduce Menstrual Discomfort

Characterized by painful cramping in the lower abdomen or back, menstrual pain affects between 45%–95% of menstruating women globally and can significantly decrease your quality of life. However, omega-3 fatty acids may help to reduce discomfort.

Research indicates that women supplementing with 1,000mg of fish oil per day experienced reduced symptoms and an improved quality of life.[33]

A 2023 meta-analysis of twelve studies determined that omega-3 supplements (300–1800mg omega-3s over 2–3 months) may help alleviate pain as reduce the need for conventional pain relievers during menstruation.[34]

#12 May Improve Sleep

Nothing beats a good night’s rest. You wake up feeling refreshed, energized, and ready to tackle whatever the day brings. Unfortunately, far too many individuals struggle to achieve consistently good sleep.

Low levels of omega-3 also linked to sleep problems in children and obstructive sleep apnea in adults.[35,36] Furthermore, low DHA levels are also associated with reduced levels of melatonin -- the hormone that governs your sleep-wake cycle and helps you to fall asleep.

To improve sleep quality (in addition to increasing your omega-3 intake) consider the following tips:

• Maintain a consistent bedtime
• Restrict caffeine intake after lunch
• Limit alcohol intake before bed
• Restrict electronics use two hours before bed
• Take a warm bath/shower
• Perform light stretching or yoga
• Read/journal/meditate/pray
• Keep your bedroom cool & dark

You may also want to consider a nighttime relaxation and recovery aid, such as Beauty Dream or Recharge PM which include natural ingredients that promote relaxation and support deeper, more restorative sleep.

#13 Supports Skin Health

Omega-3s play a key role in supporting the health and integrity of cellular membranes -- including those present in skin cells.

EPA, in particular, benefits your skin in several ways by[37]:

• Promoting skin hydration
• Protecting your skin against signs of premature aging
• Lowering the risk of acne
• Preventing hyperkeratinization of hair follicles (which manifests as little red bumps)

Additional studies suggest that EPA may reduce the effects of UV damage on skin cells.[38]

The Bottom Line on Omega-3 Fatty Acids

Omega-3 fatty acids are a type of essential fat required for optimal health, wellness, and development. You can get them from fatty fish and certain plant foods as well as fish oil supplements.

If you don’t regularly consume fish, or just don’t find the taste of fish appealing, then supplementing with omega-3s is a must.

1UP Nutrition Omega-3 offers premium-quality Omega-3 fatty acids, with each dose containing High Strength Omega Rich Fish Oil Concentrate that delivers 720mg EPA and 480 mg DHA per serving to support cognitive and cardiovascular health as well as joint function.

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