Denise Jackson
Supplement Advisor
If you’re not eating enough foods containing Omega 3 then you may consider choosing a top rated fish oil supplement.
For more information on the types of foods that are high in Omega-3 fatty acids I have written an article that takes a look at the main food types.
Here I take a look at the 10 main health benefits of a quality fish oil in the first part of this article.
- Help with arthritis pain
- Reduce anxiety and depression
- Improve cardiovascular health
- Reduce risk of diabetes
- Help prevent age-related eye disorders
- Good for skin and hair
- Boost fertility
- Help treat PMS
- Help you sleep
- Enhance your memory
I then list some of the best on the market today, to help you choose the best Omega-3 supplement.
Benefits of taking Omega 3 Fish Oil Supplement
They alleviate arthritis pain
There are two main types of arthritis: rheumatoid arthritis and osteoarthritis. Rheumatoid arthritis is an autoimmune disorder that causes your immune system to mistakenly attack your body tissues.
Osteoarthritis occurs because of the wear and tear of the bone cartilage.
Omega-3 fatty acids work great against arthritis because of their anti-inflammatory properties.
Studies have shown that people who take omega-3 supplements have a considerable reduction in joint pain. In fact, administering omega-3 by IV reduces the swelling and tenderness in joints in people suffering from rheumatoid arthritis.
They help reduce depression and anxiety
One of the most important advantages of omega-3 fatty acids is that they have a positive impact on brain health and neuro communication.
As such, studies show that omega-3 supplements lower inflammation and anxiety. Inflammation is at the heart of many ailments like heart disease and mental illness.
The brain is extremely sensitive to inflammation – the kind that isn’t perceived as pain. It makes sense, then, that the powerful anti-inflammatory properties of omega-3s inhibit the process of inflammation, thereby reducing the chances of developing mental illnesses like depression and anxiety.
They improve cardiovascular health
Although it may seem counter-intuitive that dietary fat supplements can be good for your heart, you should keep in mind that omega-3 fatty acids are exactly that – heart-healthy unsaturated fats.
So if you are worried about heart disease, taking omega-3 supplements will greatly reduce your risk of a heart attack and other cardiovascular complications.
Since inflammation can damage blood vessels and lead to strokes and heart disease, as strong anti-inflammatory agents, omega-3 supplements are known to lower heart rate and blood pressure, as well as benefit the health of blood vessels.
They reduce the risk of diabetes
Among their numerous benefits, omega-3s are also known to reduce your risk of diabetes.
According to research from Oregon State University, the DHA in omega-3 is known to “reduce the formation of harmful glucose metabolites linked to diabetic complications.”
It has been shown that children who are at an increased genetic risk for Type 1 diabetes have a lower risk of developing islet autoimmunity when they get a dietary intake of omega-3s. And it doesn’t stop there.
Another study has shown that women with a higher intake of omega-3s tend to have a healthier mix of gut bacteria, which, in turn, reduces the risk of obesity and Type 2 diabetes.
They prevent age-related eye disorders
Studies continue to show that omega-3s, in particular, DHA, are good for our vision for many different reasons.
First, they help regulate the growth of blood vessels in our eyes.
In other words, they prevent diseases that are caused by the overgrowth of leaky blood vessels in our eyes as well as age-related macular degeneration, which is caused by abnormal growth of eye blood vessels.
Since DHA is the most complex of the omega-3 fatty acids, it is very difficult to consume in sufficient amounts. This is why omega-3 supplements are especially important if we want to prevent and reverse age-related eye disorders.
They are good for your skin and hair
Your skin and hair also benefit from omega-3 supplements in multiple ways.
When there is a deficiency of DHA and EPA in your diet, your skin is deprived of moisture and becomes vulnerable to conditions like age spots, sun spots, eczema, psoriasis, dandruff, and thinning hair.
The fats and fat-soluble vitamins from omega-3 supplements nourish the skin and help you maintain a smooth and elastic texture.
The anti-inflammatory properties of omega-3s help reduce swelling, redness, and irritation, resulting in a clear skin.
Taking care of the skin has positive effects on hair as well. Nourished skin means a nourished scalp, which, in effect, supports healthy hair and hair growth.
It may be worth taking a look at the benefits of avocado as well, to help with skin and hair problems. Aloe vera is also very beneficial for skin too.
They boost both male and female fertility
There is strong evidence that omega-3 supplements help improve both male and female fertility.
For men, omega-3 fatty acid supplementation is extremely important, because they produce prostaglandins, which make up a considerable portion of the semen.
Inadequate levels of prostaglandins result in poor sperm quality, poor motility, low content, and other problems.
For women, the supplements help increase the blood flow to the uterus, as well as help reduce inflammation and regulate monthly cycles.
Moreover, there are studies that show that a lifelong consumption of omega-3s helps prolong and regulate reproductive function into an advanced maternal age, while short-term omega-3 consumption can have positive effects on egg quality.
They help treat PMS
Eight out of ten women experience PMS symptoms like cramps, and mood swings. Many take chemically-loaded painkillers to help them deal with those symptoms.
However, there’s a perfectly natural way to do that – omega-3 supplements. EPA and DHA are crucial in improving brain cell function, which helps to manage sleep and mood.
They help the brain produce more serotonin, of which you have low levels during your premenstrual week.
As for the cramps, it has been shown that women who have painful periods have higher concentrations of prostaglandins – pro-inflammatory hormone-like chemicals, which cause inflammation and painful cramps.
Omega-3s help cancel out the inflammatory effects of prostaglandins and ease the pain.
They help you sleep better
One of the major factors that contributes to poor sleep is fatty acid deficiency. People who diets lack omega-3s have a slower melatonin rhythm, which weakens the functioning of the circadian clock and causes sleep disturbances.
Omega-3 supplements help enhance the production of melatonin, a hormone which helps regulate sleep.
Another way these supplements help you sleep better is that EPA and DHA lower norepinephrine levels. Norepinephrine is a stress hormone responsible for REM sleep, which is a necessary component of the sleep cycle.
Studies have also shown that children with healthy levels of omega-3s in their diets slept longer and had fewer sleep disturbances during the night.
They enhance your memory performance
Healthy levels of omega-3s in your diet safeguard against memory loss and age-related mental decline in adults of all ages. On the contrary, a deficiency of these essential fatty acids can make your brain age faster and considerably shrink.
New studies continue to reinforce the fact that omega-3 supplements improve your memory and other cognitive abilities.
Adults who were given omega-3 supplements 6 months prior to the experiment scored much higher on working memory tests than those who didn’t.
Final thoughts
The importance of omega-3 fatty acids cannot be stressed enough.
These are essential body acids, ones that your body cannot produce on its own. In other words, you have to consume them to maintain optimal health.
It is not surprising, that omega-3s are highly regarded by doctors and scientists – they have been proven consistently to not only prevent health problems, but also help people treat existing ones.
