16 Benefits of Omega 3 Fatty Acids

A bow of stockfish

How Healthy is Omega 3 Fatty Acid?

Fats come in different types and from different sources. There are some that you do not want anywhere around you because they are so unhealthy, while there are some that you do not want to cut back on because they are healthy for you. Omega 3 fatty acids are the healthiest and most essential fats you should include in all your meals. It is a natural fat that is found in fishes, nuts, and seeds, and its benefits to your body and brain are quite numerous.

Omega 3- Fish Oil Supplement

Supplements are additional sources of nutrients. They sometimes come in the form of capsules and are fully packed with different nutrients. Just as the name implies, supplements are used to complement and supplement nutrients that are gotten from foods. They provide additional nutrients in concentrated and large quantities. In other words, supplements should not be taken alone; they are complements of food and should be taken when you are on a proper and healthy diet.

In addition, supplements are the best sources of nutrients for people who are allergic to foods that provide such nutrients. For example, people who are allergic to fishes that provide omega 3 fatty acids can incorporate omega 3 into their diets without being left out of the numerous benefits of omega 3.

Omega 3 is a fish oil supplement.


Omega 3 fatty acid is known widely as the protector of the heart, and all of its benefits to humans have scientific backings. The following are the benefits of omega 3 fatty acids supplements.

·        Heart Health

The heart is one of the most delicate organs in the body. Illnesses associated with the heart, like heart attack, cardiac arrest, and stroke are the world’s leading causes of death. However, some years ago, the researchers discovered that people who consumed omega 3 regularly had reduced risks of heart-related illnesses. Since then, many heart health benefits have been attached to omega 3. These benefits include;

Reduced triglycerides

Lowered risks of blood pressure

Prevents harmful blood clot

Prevents plaques from forming in the arteries

Reduced production of substances that are formed during the body’s inflammatory response.

·        Eye Health

DHA is an essential component of the retina. When the retina lacks DHA, vision might become a problem. Omega 3 contains DHA, which is known to be the world’s best macular degeneration fighter. Macular degeneration is one of the leading causes of permanent blindness. Omega 3 does not only enrich the retina with its DHA content, but it also protects the eyes from permanent damage.

·        Brain Health for Infants

A baby about to have a batheOmega 3 is an essential nutrient in the healthy growth and development of infants’ and toddlers’ brains. The DHA content in omega 3 supplies 40% polyunsaturated fatty acids in the brain and the remaining 60% in the retina. This explains why infants and toddlers who are fed with formulas that are rich in DHA tend to be smarter and have clearer sight than infants who are fed formulas without DHA.

·        Pregnancy

Including enough omega 3 in your diet can provide numerous benefits for both you and, most importantly, your child. The following are benefits omega 3 supplies your child if you had enough omega 3 supplements during pregnancy;

Higher intelligence

Reduced chances of behavioral problems like ADHD, cerebral palsy, and autism

Better social skills

Better communication skills

Reduced risks of delay in development

·        Anxiety and Depression

One of the most common mental and psychological disorders many people face in the world today are anxiety and depression. People slip in and out of them every passing second of the day. Their major symptoms include sadness, worrying, fear of the unknown, and loss of interest in life. Nonetheless, research has shown that people who consume omega 3 daily are not likely to slip into depression. Also, when people who are depressed begin to take omega 3, their conditions begin to improve. Of the three types of omega 3, EPA has been proven to be the best at combating depression.

·        Attention Deficit Hyperactive Disorder(ADHD)

ADHD is characterized by hyperactivity and inattention. Research shows that most children who show symptoms of ADHD have low omega 3 fatty acids level in their blood. Omega 3 helps improve focus and attention and aids task completion. It also reduces restlessness, hyperactivity, and aggression.

·        Combats Autoimmune Disease

When your immune system becomes confused and mistakes healthy cells for harmful cells and begins to attack them, then you can be said to be suffering from autoimmune disease. Omega 3 combats some autoimmune diseases, especially during early life.

·        Improves Mental Disorder

Episodes of relapses and mood swings in people with bipolar disorder and schizophrenia have been reported to have improved in patients who consume omega 3 regularly. This fish oil supplement has also helped reduce violent behaviors in psychiatric patients.

·        Fights Old Age Brain Decline

Depreciation of the brain while aging is an unavoidable hard truth every human has to face. However, consuming omega 3 may slow down your brain decline process. Omega 3 has also been discovered to be an excellent fighter of popular Alzheimer’s disease.

·        Improves Cancer Symptoms

Omega 3 has been claimed to reduce the risks of cancer and as well as improve cancer symptoms. It inhibits the fast growth of cancerous cells and has also been claimed to reduce prostate and colon cancer.

·        Reduces Asthma in Children

The symptoms of lung diseases like asthma have been discovered to have improved in children and young adults who consume omega 3. Omega 3 reduces episodes of asthma attacks, as well as the painful swellings and inflammation in your airways.

·        Reduces Liver Fat

Non-Alcoholic Fatty Liver disease (NAFLD) is the leading cause of chronic liver diseases and the obesity epidemic. However, studies show that omega 3 reduces inflammation in the liver as well as liver fat in people with NAFLD.

·        Improves Joint and Bone Health

Benefits of Brazil NutsThe major skeletal disorder in the world is osteoporosis and arthritis. Omega 3 improves joints and bones strength by boosting your bones’ calcium level, which can lead to a decrease in the risk of developing osteoporosis.

·        Eases Menstrual Pain

Menstrual pain affects the quality of women’s lives. It occurs when a severe ache begins with the pelvis and lower abdomen and migrates to the thigh and lower back. Women who consume omega 3 more often than not have experienced milder menstrual symptoms. Some studies even claim that omega 3 tends to be more effective than ibuprofen in treating menstrual pain.

·        Improves Sleep

Quality sleep is a friend of good health. Sleep deprivation is caused by a variety of illnesses, including depression and diabetes. Omega 3 consumption has been said to have improved the condition of those having trouble sleeping. Omega 3 improves the quality and length of sleep.

  • Skin Health

One of the characteristics of healthy skin is omega 3 fatty acids. It is responsible for healthy skin cells and leaves the skin soft, succulent, spotless, and wrinkle-free.

Side Effects of the Excessive Use of Omega 3

The same way, every good thing that exists have their advantages is the same way they come with disadvantages, no matter how minute. The following are the downsides of omega 3;

·        When it is taken in excess amounts, it increases your blood sugar by 22%.

·        An excess amount of omega 3 in the body causes nose bleeds and sore gums.

·        It also causes low blood pressure

·        Diarrhea

·        Fish oil supplement is popularly known to cause heartburn when it is taken in excess amounts.

·        It causes vitamin A toxicity.

·        It causes insomnia.


In order to prevent the side effects of omega 3 fatty acids, it is best to reduce your intake of the supplement if the omega 3 content in your food is already high. You can take higher doses if you are a patient with certain health conditions like high triglycerides level and heart diseases.

However, medical practitioners claim that up to 5,000mg of omega fatty acids per day is considered safe.

In conclusion, fish oil is essential for perfect health.  Getting them from foods is a great idea. Also, complementing your meals with the supplement -omega 3 fatty acids would evoke tremendous results if you do not eat a lot of fatty fish. For people who are omega 3 deficient, the supplement is a good escape into a healthy life.