What are the benefits of omega-3s? Here’s the latest science

The possible benefits of omega-3 fatty acids are being studied for several health conditions, from those that affect the brain such as ADHD and Alzheimer’s disease to dry eye disease and arthritis. Some people tout various forms of omega-3 as a solution to these conditions, but much of the research has produced conflicting results.

What are omega-3 fatty acids?

Before we answer that question, let’s first take a look at what omega-3s actually are. After all, we often hear the name, but we are rarely explained what it means.

Omega-3 is a group of polyunsaturated fatty acids. Fatty acid refers to the carboxyl group (-COOH) at the end of the molecule that gives it acidity, and polyunsaturated refers to the fact that it has a skeleton composed of carbon atoms, many of which are bonded by double bonds. means.

These types of fatty acids are important for bodily functions such as building cell membranes and producing hormones. But the only way you can get them is through your diet.

There are three main types of omega-3 that we can get from food and dietary supplements. Both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in seafood, and ALA (alpha-linolenic acid) is found in plants. oil and nuts. The focus of our research is on the former two.

For example, numerous studies have shown that consuming foods and supplements containing EPA and DHA may contribute to a lower risk of cognitive decline, such as dementia and Alzheimer’s disease. However, it is not uniform. Others have suggested that supplements, in particular, have no effect on risk or slow cognitive decline if it has already occurred.

There are also several studies investigating the effects of omega-3 nutritional supplements on eye health, including age-related macular degeneration. A large study sponsored by the National Institutes of Health concluded that it did not prevent or affect the disease.

Other studies on dry eye disease sound a little more positive on the surface, with one study finding that dietary intake of omega-3s appears to be associated with less dry eye disease in women. But when it comes to dietary supplements, it’s less clear; one recent study said they were no better than a placebo, and the American Academy of Ophthalmology said, “Fish oil supplements do not appear to be effective for dry eye patients.” .

The evidence is inconclusive, as are several large studies investigating the effects of omega-3s on two other major organs: the heart and lungs. But what does the latest research in these areas suggest?

heart health

Recent studies focusing on the effects of omega-3s on heart health, both when consumed through seafood and when taken via dietary supplements, have yielded mixed results to say the least. Masu.

The American Heart Association’s 2018 Scientific Recommendations reviewed research on omega-3 intake from seafood and the risk of cardiovascular disease, stating, “You should include ~2 seafood meals.” , ischemic stroke, and sudden cardiac death, especially if you replace your intake of unhealthy foods with seafood. ”

However, another study conducted in 2020 stopped short of applying that advice to everyone. The study, which analyzed data from four cohort studies involving more than 191,000 people in 58 countries, found that eating fish, especially oily fish, twice a week reduced the risk of heart disease. Agreed, but only for people who already have or have had heart disease. The risk is high. They found that the same cannot be applied to the general population.

However, that doesn’t mean you should stop eating fish. It is a key component of the Mediterranean diet and has many science-backed benefits. Seafood isn’t the only way to get omega-3s, but what about dietary supplements like fish and algae oil?

The situation is even less clear when it comes to the health benefits of taking omega-3 pills, especially when it comes to preventing heart disease in the general population. This line of research is very limited. Even when pre-existing conditions (or increased risk for them) are involved, recent studies don’t seem to agree. Some people say that omega-3 supplements are effective, while others say they have no effect at all.

lung health

The news may be a little more positive when it comes to omega-3s toning your lungs, according to recent research findings, but there’s still plenty of “maybes” out there.

For example, a study of more than 300 people found that omega-3s may help slow the progression of pulmonary fibrosis, a disease that involves scarring of the lungs.

“We found that increased levels of omega-3 fatty acids in the blood, reflecting dietary intake over several weeks, were associated with improved lung function and longer survival,” researcher Dr. John Kim said in a statement. said. “Our findings suggest that omega-3 fatty acids may be a targeted risk factor for pulmonary fibrosis.”

However, Professor Kim cautioned that clinical trials will be needed to elucidate whether the findings can be applied to dietary changes or routine therapeutic use of supplements, and what the underlying mechanisms are. .

When it comes to preventing lung disease in the first place, another large study in healthy people found that higher blood omega-3 levels were associated with both a lower rate of decline in lung function and better overall lung function. I found out that it may be. Researchers believe this may be due to omega-3s, which have anti-inflammatory properties.

“This large, population-based study suggests that nutrients with anti-inflammatory properties may help maintain lung health,” says Director of the Division of Pulmonary Diseases at the National Heart, Lung, and Blood Institute. said Dr. James P. Kiley in a paper. statement. “These findings raise interesting questions for future prospective studies on the association between omega-3 fatty acids and lung function, and warrant further study.”

Should I take more omega-3s?

The decision to increase your omega-3 intake is up to you, but it’s best to consult a health care professional, especially if you take medications that affect blood clotting or are allergic to seafood. .

Even if neither of those apply to you, if you’re interested in supplements, we’re sure they can help. There are many different products out there, some great and some not so great.

“Typically, [fish oil supplement] Only one-third of the oil actually contains oil. [omega-3 fatty acids]. Patients must take more than 10 capsules to achieve the therapeutic dose of the mixture (up to 4 g per day). [omega-3 fatty acids]” according to one scientific review. Your health care professional should refer you to the appropriate product if they think it is best for you.

In other words, consuming omega-3s in any form is best served from well-conceived, tried and tested recipes.

All ‘commentary’ articles have been verified by: fact checker Assumed to be correct at the time of publication. Text, images, and links may be edited, removed, or added. At a later date to keep information up to date.

The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health care provider with any questions you may have regarding a medical condition.