So just what is Omega 3? Your body needs fatty acids to function properly. The human body does not produce all of the necessary types of fatty acids on its own, and therefore you need to make sure that your body gets enough fatty acids from either the food you take or from nutritional supplements. These types of essential fatty acids are “good” fats meaning that they’re good for your body, and are necessary for your health, rather than hazardous to it.
One type of essential fatty acids are as polyunsaturated fatty acids, or PUFAs for short. Omega 3 is a type of an essential PUFA fatty acid which is an important source of energy for your body and also forms the constituents which helps your cellular membranes to grow.
Omega-3 fatty acids are considered essential fatty acids: They are necessary for human health but the body can't make them -- you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.
Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
Clinical evidence is strongest for heart disease and problems that contribute to heart disease, but omega-3 fatty acids may also be used for:
People who follow a Mediterranean style diet tend to have higher HDL or “good” cholesterol levels, which help promote heart health. Inuit Eskimos, who get high amounts of omega-3 fatty acids from eating fatty fish, also tend to have increased HDL cholesterol and decreased triglycerides (fats in the blood). Several studies have shown that fish oil supplements reduce triglyceride levels. Finally, walnuts (which are rich in alpha linolenic acid or ANA, which converts to omega-3s in the body) have been reported to lower total cholesterol and triglycerides in people with high cholesterol levels.
Several clinical studies suggest that diets rich in omega-3 fatty acids lower blood pressure in people with hypertension. An analysis of 17 clinical studies using fish oil supplements found that taking 3 or more grams of fish oil daily may reduce blood pressure in people with untreated hypertension. Doses this high, however, should only be taken under the direction of a physician.
The role of omega-3 fatty acids in cardiovascular disease is well established. One of the best ways to help prevent heart disease is to eat a diet low in saturated fat and to eat foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid, the 2 omega-3 fatty acids found in fish oil) help reduce risk factors for heart disease, including high cholesterol and high blood pressure. Fish oil has been shown to lower levels of triglycerides (fats in the blood), and to lower the risk of death, heart attack, stroke, and abnormal heart rhythms in people who have already had a heart attack. Fish oil also appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries.
Large population studies suggest that getting omega-3 fatty acids in the diet, primarily from fish, helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. Eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, high doses of fish oil and omega-3 fatty acids may increase the risk of bleeding. People who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may have higher risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.
People with diabetes often have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so eating foods or taking fish oil supplements may help people with diabetes. Another type of omega-3 fatty acid, ALA (from flaxseed, for example) may not have the same benefit as fish oil. Some people with diabetes can't efficiently convert ANA to a form of omega-3 fatty acids that the body can use. Also, some people with type 2 diabetes may have slight increases in fasting blood sugar when taking fish oil, so talk to your doctor to see if fish oil is right for you.
Most clinical studies examining omega-3 fatty acid supplements for arthritis have focused on rheumatoid arthritis (RA), an autoimmune disease that causes inflammation in the joints. A number of small studies have found that fish oil helps reduce symptoms of RA, including joint pain and morning stiffness. One study suggests that people with RA who take fish oil may be able to lower their dose of non-steroidal anti-inflammatory drugs (NSAIDs). However, unlike prescription medications, fish oil does not appear to slow progression of RA, only to treat the symptoms. Joint damage still occurs.
Laboratory studies suggest that diets rich in omega-3 fatty acids (and low in the inflammatory omega-6 fatty acids) may help people with osteoarthritis, although more study is needed. New Zealand green lipped mussel (Perna canaliculus), another potential source of omega-3 fatty acids, has been reported to reduce joint stiffness and pain, increase grip strength, and improve walking pace in a small group of people with osteoarthritis. For some people, symptoms got worse before they improved.
An analysis of 17 randomized, controlled clinical trials looked at the pain relieving effects of omega-3 fatty acid supplements in people with RA or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhea). The results suggest that omega-3 fatty acids, along with conventional therapies such as NSAIDs, may help relieve joint pain associated with these conditions.
Several small studies suggest that EPA and fish oil may help reduce symptoms of lupus, an autoimmune condition characterized by fatigue and joint pain. However, 2 small studies found fish oil had no effect on lupus nephritis (kidney disease caused by lupus, a frequent complication of the disease).
Some studies suggest that omega-3 fatty acids may help increase levels of calcium in the body and improve bone strength, although not all results were positive. Some studies also suggest that people who don't get enough of some essential fatty acids (particularly EPA and gamma-linolenic acid [GLA], an omega-6 fatty acid) are more likely to have bone loss than those with normal levels of these fatty acids. In a study of women over 65 with osteoporosis, those who took EPA and GLA supplements had less bone loss over 3 years than those who took placebo. Many of these women also experienced an increase in bone density.
Studies have found mixed results as to whether taking omega-3 fatty acids can help depression symptoms. Several studies have found that people who took omega-3 fatty acids in addition to prescription antidepressants had a greater improvement in symptoms than those who took antidepressants alone. Other studies show that omega-3 fatty acid intake helps protect against postpartom depression, among other benefits. However, other studies have found no benefit.
Studies are also mixed on whether omega-3 fatty acids alone have any effect on depression. Depression is a serious illness and you should not try to treat it on your own. See a doctor for help.
In a clinical study of 30 people with bipolar disorder, those who took fish oil in addition to standard prescription treatments for bipolar disorder for 4 months experienced fewer mood swings and relapse than those who received placebo. But another 4 month long clinical study treating people with bipolar depression and rapid cycling bipolar disorder did not find that EPA helped reduce symptoms.
Preliminary clinical evidence suggests that people with schizophrenia may have an improvement in symptoms when given omega-3 fatty acids. However, a recent well designed study concluded that EPA supplements are no better than placebo in improving symptoms of this condition.
Children with attention deficit/hyperactivity disorder (ADHD) may have low levels of certain essential fatty acids (including EPA and DHA). In a clinical study of nearly 100 boys, those with lower levels of omega-3 fatty acids had more learning and behavioral problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels.
However, studies examining whether omega-3 fatty acids help improve symptoms of ADHD have found mixed results. A few studies have found that omega-3 fatty acids helped improve behavioral symptoms, but most were not well designed. One study that looked at DHA in addition to stimulant therapy (standard therapy for ADHD) found no effect. More research is needed, but eating foods that are high in omega-3 fatty acids is a reasonable approach for someone with ADHD.
A number of studies show that reduced intake of omega-3 fatty acids is associated with increased risk of age related cognitive decline or dementia, including Alzheimer's disease. Scientists believe the omega-3 fatty acid DHA is protective against Alzheimer's disease and dementia.
In one clinical study, 13 people with sun sensitivity known as photo dermatitis showed less sensitivity to UV rays after taking fish oil supplements. However, topical sunscreens are much better at protecting the skin from damaging effects of the sun than omega-3 fatty acids. In another study of 40 people with psoriasis, those who took EPA with their prescription medications did better than those treated with the medications alone. However, a larger study of people with psoriasis found no benefit from fish oil.
Results are mixed as to whether omega-3 fatty acids can help reduce symptoms of Crohn's disease and ulcerative colitis, the 2 types of IBD. Some studies suggest that omega-3 fatty acids may help when added to medication, such as sulfasalazine (a standard medication for IBD). Others find no effect. More studies are needed. Fish oil supplements can cause side effects that are similar to symptoms of IBD (such as flatulence, belching, bloating, and diarrhea).
Studies examining omega-3 fatty acids for asthma are mixed. In one small, well designed clinical study of 29 children with asthma, those who took fish oil supplements rich in EPA and DHA for 10 months reduced their symptoms compared to children who took placebo. However, most studies have shown no effect.
A questionnaire given to more than 3,000 people over the age of 49 found that those who ate more fish were less likely to have macular degeneration (a serious age related eye condition that can progress to blindness) than those who ate less fish. Similarly, a clinical study comparing 350 people with macular degeneration to 500 without the eye disease found that those with a healthy dietary balance of omega-3 and omega-6 fatty acids and more fish in their diets were less likely to have macular degeneration.
In one study of 42 women, they had less menstrual pain when they took fish oil supplements than when they took placebo.
Eating foods rich in omega-3 fatty acids seems to reduce the risk of colorectal cancer. For example, Eskimos, who tend to have a high fat diet, but eat significant amounts of fish rich in omega-3 fatty acids, have a low rate of colorectal cancer. Animal studies and laboratory studies have found that omega-3 fatty acids prevent worsening of colon cancer. Preliminary studies suggest that taking fish oil daily may help slow the progression of colon cancer in people with early stages of the disease. If you have colorectal cancer, ask your doctor before taking any supplements.
Although not all experts agree, women who eat foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. More research is needed to understand the effect that omega-3 fatty acids may have on the prevention of breast cancer.
Population based studies of groups of men suggest that a low fat diet including omega-3 fatty acids from fish or fish oil help prevent the development of prostate cancer.
A normal dietary intake of omega-3 fatty acids (that is, through food) is probably free of significant side effects. However, even though they are "natural" products, omega-3 supplements may cause problems. For most people, these side effects are merely bothersome. However, potentially serious reactions are possible, especially when taken at higher dosages, which is often necessary in order to obtain some of the omega-3 benefits.
(This article covers many, but not all, of the possible side effects of omega-3 fatty acids. Your healthcare provider can discuss a more complete list of omega-3 side effects with you.)
Many omega-3 fatty acid supplements are fish oil products, and these may cause gastrointestinal side effects. Some people find that keeping their supplements in the freezer helps reduce many of these problems. These possible side effects include:
Bad breath
A fishy aftertaste
Heartburn or indigestion
Nausea
Diarrhea.
Another popular source of omega-3 is flaxseed and flaxseed oil, which may cause the following:
Bloating
Gas
Abdominal pain (stomach pain)
Diarrhea or loose stools
Constipation (if you take it without enough water)
Indigestion or heartburn
Nausea.
Some side effects with omega-3 fatty acids, while occurring infrequently, are potentially serious and should be reported to your healthcare provider. These problems may indicate that you should stop taking the product. These include but are not limited to:
Any signs of bleeding (which may theoretically occur with high doses of omega-3 fatty acids), such as:
Easy bruising or bleeding
Black, tarry stools; bright red blood in the stool; or vomiting of blood (signs of gastrointestinal bleeding)
Signs of a hemorrhagic stroke (bleeding in the brain), such as vision or speech changes, weakness or numbness in an arm or leg, or a severe headache
High blood sugar (hyperglycemia), usually in people who already have diabetes
Signs of an allergic reaction, such as:
An unexplained rash
Hives
Itching
Unexplained swelling
Wheezing
Difficulty breathing or swallowing.
The omega-3 fatty acids found in fish oil can also increase LDL cholesterol ("bad cholesterol"). Of course, dangerous side effects are possible if a fish oil supplement contains heavy metals or other toxins, some of which may be carcinogenic (increase the risk of cancer). This is why it is important to choose a supplement that has been adequately purified and tested for toxins.
July 07, 2011, From Alabama
I have been diagnosed with major depreesive disorder, and have been on medication for three years. At first the medication was helping. Then about a year and a half later and didn't feel as happy as I did when I first started it. I had always read that adding fish oil to an antidepressant could make your moods a bit brighter. I was seceptic at first, but when I talked to a friend of mine with a similar condition she told me about ... and that she had used it and began to feel better. I'm glad I asked her about it. I've been using it for months now and have never felt better. It was truly [extremely good]. ...
Excellent product February 01, 2011, From Greece
Very good product. I give it to my parents for better psychological and brain function support. They really saw the difference from the first box. …
February 05, 2011, From Massachusetts
My daughter told me about this product. I don't know why or how, but it works for us as far as positive attitude, not so weepy and depressed. I'm just saying, there is a noticable difference in how we feel.
Really impressed May 04, 2011, From Montana
Hubby has been dealing with depression since teen years, as a therapist, he knows the down sides of medications, and was very open minded to something natural. Within 2 weeks, I noticed a VAST improvement in his overall outlook on life, and so did he! ...
IT WORKS FOR ME July 04, 2011, From Greece
I am one month on this Fish Oil capsules. After a week I saw a significant balancing in my mood, my mind has become clearer and i feel stronger in general. ...
great anti-inflammatory June 25, 2010, From Colorado
I take it as an anti-inflammatory to protect me from allergic food reactions (if you have problems with fish this might be problem for you). I take 2 caps before each meal that way the fish taste stays down capped by food. Keeps my cholesterol in check, protects my brain and hart. ... Stop using omega 3 oils 10 days before any surgery as it thins blood.
Good Product June 08, 2010, From California
I take 2 capsules with a meal and don't get any fish aftertaste. I take these along with curcumin95 for arthritis and they certainly keep any joint inflammation and tenderness at a minimum.
they work!!!! April 13, 2010, From Canada
I bought these for my dog and her paws are already improving - much softer :) and I take them sometimes too...