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What Are The Benefits Of Omega-3 Fatty Acids?

Written By Vaishali Thapa - March 04, 2025

Read Time - 3 min read

Fats are bad for your heart—and your weight—and your overall health! Haven’t we all grown to believe this? But let us break the myth! Not all fats are harmful—in fact, some of them are vital for maintaining good physical and mental health. Yes, we are talking about the omega-3 fatty acids. These fats pack a punch of benefits ranging from improved brain function to heart health and beyond.

So let’s give you a complete rundown on these fatty acids—what they are and how they benefit the human body. Let’s get started!

What Are Omega-3 Fatty Acids

Omega-3 fatty acids are healthy fats that your body needs to perform important daily functions. These fats are crucial for maintaining good physical and mental health. Omega-3 fatty acids are called essential fatty acids because your body can’t produce them on its own. To meet your daily needs, you need to take it from external sources such as fatty fish, flax seeds and chia seeds.

Omega-3 fatty acids are mainly of 3 types namely:

EPA or eicosapentaenoic acid
DHA or docosahexaenoic acid
ALA or alpha-linolenic acid

15 Science-Backed Health Benefits Of Omega-3 Fatty Acids

Omega-3 fatty acids offer several benefits for your overall health:

1. Support A Healthy Heart

Omega-3s are good for your heart and can also help those who already have a heart condition. These fatty acids support the cardiovascular system in several ways:

They lower the triglycerides—a type of harmful fats.
They reduce the risk of arrhythmia or irregular heartbeat.
They prevent the risk of blockage in the arteries that carry blood from the heart.
They also help to slightly lower the blood pressure.

2. May Reduce Symptoms Of Metabolic Syndrome

Metabolic syndrome is a collection of several disorders that lead to heart disease and diabetes. Poor lifestyle, genetics and weight gain act as major triggers that lead to metabolic syndrome. Notably, the condition can be improved by taking a diet rich in omega-3 fatty acids along with lifestyle modifications and medicines.

3. Ease Depression And Anxiety

People who eat a lot of fish get fewer complaints of depression. Scientists linked these findings to the presence of higher amounts of omega-3 fatty acids in fish—particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Moreover, omega-3 fatty acids can also benefit people with other conditions like mood disorder, bipolar disorder, schizophrenia and even postpartum depression.

4. Reduce Inflammation

Inflammation is the root cause of several conditions like heart problems, cancer and arthritis. Research has shown that omega-3 fatty acids are anti-inflammatory—meaning they help in lowering the levels of inflammation-causing molecules in the body. This way they can be used for the management & prevention of several inflammatory and autoimmune conditions.

5. Improve Eye Health

Omega-3 fatty acids may provide relief from dry-eye disease—a common condition when your eyes don’t produce enough tears. These fatty acids can also support the structure and function of your retina and prevent age-related degeneration in the eyes.

6. Improve Symptoms Of Alzheimer’s Disease In The Elderly

As the omega-3 fatty acids suppress inflammation in the brain and assist in neurotransmission, they can also help combat age-related mental decline. Many studies have also shown that a diet high in fish—a rich source of omega-3s—can lower your risk of dementia (cognitive decline) by up to 50%!

7. May Relieve Asthma

Omega-3 fatty acids may lower the production of IgE in the body—a molecule responsible for allergic inflammatory reactions, such as in the case of asthma. That’s why they can help people suffering from mild cases of asthma. However, they may not be so effective for those with severe asthma who take steroids. These medicines interact with the omega-3s and block their beneficial effects.

8. Improve Bone And Joint Health

Omega-3 fatty acids may support your bone health by reducing inflammation, preventing bone loss, lubricating joints, and helping to preserve the cartilage. These fatty acids can be a wonderful dietary addition, especially if you’re suffering from weakened bones and joints.

9. Improve Sleep

omega-3 fatty acids may support the conversion of serotonin to melatonin—the sleep-inducing molecule. Therefore, they can be beneficial for people who face difficulty falling asleep on time.10 Research has shown that these fatty acids can also improve the quality of sleep in children and adults.

10. May Help With Erectile Dysfunction

There is also some scientific evidence that supports omega-3 benefits for men in particular. Studies have shown that these fats can also help improve the symptoms of erectile dysfunction—a medical condition in which men find it difficult to maintain an erection during sex.

11. Keep Skin Healthy

Omega-3 fatty acids are great for your overall skin health. They help maintain the structural integrity of your skin while improving its barrier function. They also protect your skin against sun damage, signs of ageing and several inflammatory conditions of the skin such as psoriasis, eczema, etc.

12. Relieve Menstrual Pain

Omega-3 fatty acids can lower inflammation in the body. That’s why they can help manage menstrual cramps that originate due to inflammatory molecules in the body. Studies have shown that supplementation with omega-3s can alleviate discomfort and provide relief to women experiencing pain or cramping during menstruation.

13. Support A Healthy Pregnancy

During pregnancy, supplementation with omega-3-rich fish oil can have various benefits such as:

Supports the baby’s brain & vision development in the womb.
Lowers the risk of allergic tendencies in infants.
Prevents pre-term labor and delivery.
Lowers the risk of preeclampsia.
May increase the birth weight of the baby.

14. Improve ADHD Symptoms In Children

ADHD (Attention Deficit Hyperactivity Disorder) is a common neurological disorder in children. Kids with ADHD face trouble focusing & managing their behaviour. While the main cause of ADHD remains unclear, studies have shown that supplementation with omega-3 and omega-6 fatty acids can help improve the lack of attention issues in kids suffering from the condition.

15. Enhance Breastmilk Nutrition

After birth, your baby derives all essential nutrients from the breast milk including the DHA—an omega-3 fatty acid essential for baby’s vision and brain development. So it’s important to ensure that lactating mothers have optimal DHA levels in their bodies to meet their as well as their baby’s needs. This can be done by testing your breast milk DHA levels.

Conclusion

Omega-3 fatty acids offer several benefits towards improving your overall health. They are essential for supporting the health of babies, adults and even the elderly. Notably, these fatty acids are also recommended for pregnant and breastfeeding women as they support both maternal and child health. So it’s important to ensure that your diet contains sufficient amounts of omega-3 fatty acids.

Note: Consult a doctor before making any dietary changes related to Omega-3 intake.

Frequently Ask Questions

1. What Happens If I Take Omega-3’s Everyday?

Regular consumption of omega-3 fatty acids can improve heart, brain, eye, bone & skin health. It can also help fight inflammation and cognitive decline and support a healthy pregnancy.