Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines.1 Studies have consistently observed a connection between higher omega-3 intake and reduced inflammation.2 3 4
Inflammation is part of our body’s natural defense system. Have you noticed when you have a cut, it swells and turns red after a short while? That’s our body’s inflammatory response to something harming us. It essentially works to heal us!
However, our body’s inflammatory defense system can sometimes go into overdrive, often triggered by factors such as smoking, along with a poor diet and lifestyle. If our body is in a state of inflammation for too long, it can wreak havoc on our health.
It has been shown that chronic inflammation contributes to many Western illnesses, such as cardiovascular disease, diabetes, arthritis, and cancer.
There are many lifestyle changes and specific strategies we can implement to help prevent inflammation.
Most importantly, avoiding smoking, reducing your intake of highly processed foods, eating a healthy diet, and consuming anti-inflammatory foods are all effective in preventing or reducing your risk of long-term inflammation.
Omega-3 is one nutrient essential for our health and wellbeing and is known to be an effective anti-inflammatory.
This article looks at omega-3, the health benefits of omega-3, how it helps inflammation, and the best way to take it for the best anti-inflammatory results!
What is Omega 3?
Omega-3, often referred to as fish oils, are essential fatty acids. They are essential fatty acids because our body cannot produce them naturally, so we must obtain them from food.
These essential fatty acids are incredibly important for us. They have many powerful health benefits for our whole body, particularly the brain, heart, and eyes.
Omega-3 is split into two kinds:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
EPA and DHA both play critical roles in the body, such as being involved in the inflammatory response, various metabolic signaling pathways, and brain function.
You can find omega-3 fatty acids in foods such as:
- Fish and other seafood
- Nuts and seeds
- Plant oils
- Fortified foods
Supplementation is sometimes necessary for those who feel they don’t get enough through diet alone, or if they require a higher dose.
Let’s look at some of the health benefits of omega-3!
What Are the Benefits of Omega-3?
Omega-3 for Heart health
Fish oils have been shown to support heart health by:
- Increasing levels of “good” HDL cholesterol
- Lowering triglycerides (a type of fat found in our blood)
- Reducing blood pressure in people with elevated levels
- May prevent plaque that causes arteries to harden5
Omega-3 for Depression
Supplementing with omega-3 fish oils has been shown to help reduce signs of depression in those who are severely depressed. The use of fish oils for symptoms of depression has been compared to prescribed anti-depressants such as fluoxetine.6
Omega-3 for Eye Health
DHA, one of the two types of omega-3, is a major structural component of the retina of your eye, thus lack of DHA may cause problems with vision.7
Sufficient intake of omega-3 has also been linked to reduced risk of macular degeneration, which is the leading cause of blindness.
Omega-3: Does It Help with Inflammation?
As we have established, inflammation is part of our body’s natural response to harm, infections, and damage in our body. Our inflammatory response is essential to our survival and health.
However, long-term, or chronic inflammation, contributes to many illnesses such as heart disease and cancer. The main triggers of chronic inflammation are poor diet and lifestyle, and smoking.
So, it goes without saying that improving your overall diet and lifestyle would help reduce your risk of inflammation. By this, we mean stopping smoking, reducing intake of highly processed foods, getting adequate physical activity, and following a healthy, balanced, and varied diet.
Omega-3 plays a significant role in a healthy diet, especially as they are classed as essential fats, meaning we can only get them through food.
Though sometimes it’s necessary to supplement with omega-3 if you feel you aren’t consuming adequate sources.
A higher intake of omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines.1
Studies have consistently shown a connection between higher omega-3 intake and reduced inflammation, so it appears to be a good idea to boost your intake!
Omega-3 For Inflammation: A Final Word
When choosing an omega-3 supplement, the most important thing to look for is the DHA and EPA. The American Heart Associated recommends 1g of combined EPA and DHA per day, and a maximum limit of 2g per day.
Performance Lab Omega-3 provides just that, the best plant-based source of omega-3 on the market right now!
References
- Calder PC. n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. Am J Clin Nutr. 2006 Jun;83(6 Suppl):1505S-1519S.
- Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011 Nov;25(8):1725-34.
- Li K, Huang T, Zheng J, Wu K, Li D. Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6 and tumor necrosis factor α: a meta-analysis. PLoS One. 2014 Feb 5;9(2):e88103.
- Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002 Dec;21(6):495-505.
- K. Patel. (2021) Fish Oil. Examine.com.
- Su, K.P., Huang, S.Y., Chiu, C.C. and Shen, W.W., 2003. Omega-3 fatty acids in major depressive disorder: a preliminary double-blind, placebo-controlled trial. European Neuropsychopharmacology, 13(4), pp.267-271.
- Anderson GJ, Connor WE, Corliss JD. Docosahexaenoic acid is the preferred dietary n-3 fatty acid for the development of the brain and retina. Pediatr Res. 1990 Jan;27(1):89-97.
