What does Omega 3 do for your health? The benefits of fatty acids

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By Tom Costello

17 September 2020

Dietary supplements appear to be very popular these days, particularly fatty acids. One of the most popular of these is Omega 3. But what does Omega 3 do for your health exactly? What are the benefits of a diet rich in fatty acids?

The Omega 3 supplement industry is estimated to be worth $33 billion. Its common to find the packaging of oily fish such as mackerel and sardines boasting its contents are high in Omega 3. But what exactly is Omega 3 and what does it do for your health?

What is Omega 3?

Omega 3 fatty acids are a group of polyunsaturated fatty acids. Mammals (including humans) are incapable of producing these types of fatty acids, so we must obtain them from our diet.

There are three types of Omega 3 fatty acids: a-linolenic acid (ALA), which is primarily found in plant oil, and two more common ones eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are both primarily found in fish oil.

Omega 3 acids are important structural components of cell membranes, while also being influential on our metabolism and providing a source of energy.

What does Omega 3 do for your health?

Omega 3 is one of the most thoroughly studied and researched nutrients on the planet. However, various studies on Omega 3 acids have produced conflicting results, with some supposed health benefits requiring more evidence.

The most commonly cited benefit of Omega 3 fatty acids is that they promote heart health. The NHS states research has found Omega 3 fats may help protect against heart disease, while a healthy diet should include at least two portions of fish per week, including one oily fish.

However, regarding the same study, the NHS also said after collecting data from more than 100,000 people UK researchers found little or no evidence that increasing Omega 3 intake benefits heart health. Despite this, the NHS concedes oily fish rich in Omega 3 is still good for the heart and overall health

In other words, we still need Omega 3 and its definitely beneficial but it isnt a magical substance that will render us immune to heart problems.

If youre regularly consuming enough Omega 3 in your diet through oily fish, you probably dont need to invest in supplements. Although if youre continuously lacking in Omega 3, supplements may be a good idea.

Theres some suggestion Omega 3 may be good for our brain too, although there is even less hard evidence to support this.

For example, observational studies by Oregon State University found oily fish intake has been associated with lower risk of cognitive deterioration and Alzheimers disease. However, theres not enough evidence to support claims it actually prevents cognitive decline.

According to the National Center for Biotechnology Information (NCBI), studies have indicated Omega 3 (particularly EPA) may be beneficial in combating depression and anxiety. More research is required, however.

The NHS recommends pregnant women especially should consume oily fish as its an excellent source of nutrients for the mother and unborn baby.

It is crucial to note the NHS recommends no more than two portions of oily fish per week if youre pregnant, while you shouldnt consume any fish oil supplements if youre pregnant as too much Vitamin A can harm the unborn child.

DHA is also a major structural component for your retina, according to the NCBI. If you dont get enough DHA in your diet, vision problems may arise.

Omega 3 fatty acids are a must-have in our diet and definitely beneficial but dont expect it to give you an invincible heart or the brain of a genius!