Did you know you know that the human body depends on omega-3 fatty acids for basic bodily functions? The long-chain omega-3s are nutrients that our bodies only produce inefficiently, yet humans need them to survive. It is only the long-chain marine omega-3s, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), and not the shorter-chain terrestrial omega-3s that are biologically active and support the health of the brain, eyes, heart, joints, and skin. Unfortunately, with the heavy meat diet in the US, more than 70 percent of Americans are sorely deficient in their omega-3 levels.
While omega-3s were all the talk in the early 2000s, awareness of their health benefits may no longer be top of mind. However, if you look at the science behind omega-3s, you’ll find these nutrients are critical to enhancing overall health and wellness in several different facets. In fact, there are five main benefits of increasing omega-3 levels.
Heart & Liver Health – Research has found many benefits of omega-3s relating to heart disease risk factors such as the ability to reduce the fat in blood, lowering blood pressure, and reducing the risk of having an irregular heart rate. Omega-3s are lipid particles that improve the cardiovascular system by reducing triglycerides and improving cholesterol. When heart conditions are flagged, medical professionals usually check triglycerides and cholesterol levels first.
The liver is the metabolic center which stores and processes fat internally, including triglycerides and cholesterol. If a person’s liver is not processing fat, it will harm the body by causing threatening issues such as metabolic syndrome to occur, which increases a person’s risk of heart disease. Omega-3s assist the functionality of the liver to reduce heart disease. The link between the liver and the heart is abundantly clear, with each major organ playing a vital role in a person’s overall health and wellbeing.
Brain Health – Omega-3s support cognitive abilities relating to memory and aid in growth of brain tissue. The fat in the pre-frontal cortex of the brain is rich in the fatty acid DHA, about 30 percent to be exact. The frontal cortex is responsible for higher cognitive functions, such as memory, problem solving, social interaction, motor function, and more. When people consume DHA, the brain transports as much as it can into the frontal cortex.
In addition to supporting brain health and function, research has shown that if there are any lesions in the brain, such as a concussion, the brain will use DHA as part of a repair mechanism. In addition to DHA, the brain utilizes EPA. EPA, on the other hand, helps regulate emotional responses such as aggression, depression, and substance abuse. When aggression, depression, and substance abuse are regulated by EPA, a person may experience an elevated mood, better quality sleep, and more.
Inflammatory Conditions – Fats found in omega-3s contain anti-inflammatory properties that may help regulate and reduce inflammation in the body. Cells need omega-3s in the membrane, because they communicate with other cells through lipids, fat that come from the omega-3s. With fat-derived signaling, the cell can set off several signals.
What’s more, omega-3s are also used in the membrane for inflammatory response. Using-fat derived signaling, the body can start and stop inflammatory responses. Regulating inflammatory response can lower the pain with arthritis, reduce overall pain, and lessen the effects of sore joints and more.
Omega-3s act as cell modulators and help the body’s natural system and processes run smoothly. Think of owning a vehicle and doing routine vehicle maintenance. Drivers schedule routine oil changes and maintenance so the engine stays in good shape. Similarly, when a person consumes omega-3s regularly, these fatty acids are essential in doing routine maintenance on the body—our personal engine—for it to operate in prime condition.
Vision Health – Inadequate production of fatty oils can cause dry eye disease and vision problems. The fat in omega-3s helps lubricate the eye, preventing these common issues. It also assists in tear production, which is important to eye health.
In addition to lubrication, our eyes depend on omega-3s because they contain DHA. DHA serves an indispensable function in the eyes as it sits in photo receptors and supports a key function. Every time someone opens their eyes, they use thousands of DHA. Omega-3 DHA is found in the highest concentration in the retina, playing an especially important role in keeping our eyes healthy. Recent research suggests that consuming omega-3 fatty acids may help support retinal structure and health.
Skin Health – Omega-3 fatty acids are important in keeping our skin hydrated and strong. Fatty acids like omega-3s are needed to maintain the integrity of the skin’s natural protective barrier function against environmental factors and to reduce water-loss through our skin. Shortages of these fatty acids compromise the skin barrier and lead to dry skin.
Research also suggests that taking an omega-3 supplement regularly may help with the skin’s immunity to UV damage and skin cancer. While not a substitute for following safety precautions when being outdoors, such as using sunscreen and using physical protection, omega-3 supplements can be an additional measure to help protect skin from sun damage.
With all these positive health benefits, you may be asking: Are there any possible side effects of increasing omega-3 levels? To date, research has demonstrated that when consumed in excessive amounts, omega-3s may increase a person’s bleeding time. So, a question that is often asked is: Can I take omega-3s if I’m on a blood thinner? This question and other similar questions should be directed to professional healthcare providers, because each person’s health condition and history are unique to them.
As a good rule of thumb, any time a person consumes pharmaceuticals or supplements, they should be careful with any potential side effects that could adversely impact their health. If a person receives the recommendation to decrease their omega-3 supplements, they could always consume omega-3s through a healthy diet and by eating fatty fish, such as salmon.
When combined with an adequate diet and exercise, omega-3s are a powerful supplement to support a healthy lifestyle. I encourage people to start incorporating omega-3s into their daily health regimes at a young age to deter common problems that develop as one ages.
Fatty fish, such as salmon, is one of the best ways to get the omega-3s your body needs, but today, consumers don’t have to consume fish oil pills, if they’re not eating enough fatty fish. Krill oil supplements are another great source of omega-3s that have some advantages over fish oil supplements. Krill oil provides superior tissue uptake, because it contains phospholipids, the most natural omega-3 form the body likes better. Plus, it has no fishy aftertaste and contains more nutrients not found in fish oil. Consuming krill oil is clinically proven to raise omega-3 levels, among other benefits.
