Omega-3 fatty acids are known for their heart and brain benefits, but they also support a strong immune system and play a crucial role in vision, hormonal, and reproductive health. According to the National Institutes of Health, many people consume far below the recommended 250 milligrams per day to prevent heart diseases.
If you’re not a big fan of fish or don’t eat it regularly, an omega-3 supplement could make a big difference in your diet. Here’s what happens to your body when you take omega-3 every day.
1. It supports your heart health
One of the biggest benefits of omega-3s is their role in heart health. EPA and DHA, the two main omega-3 fatty acids, help lower blood pressure and triglycerides while preventing blood clots that can lead to heart attacks. A 2021 analysis in Mayo Clinic Proceedings found that people who took omega-3 supplements were 13% less likely to have a heart attack, and if they did, they were 35% less likely to die from it.
2. It boosts your brain function
Your brain is made of about 60% fat, with DHA accounting for 10% to 20% of that. This fatty acid strengthens the cell membranes in your brain, supporting cognitive health in the short and long term. Research shows that people with diets high in omega-3s have a lower risk of cognitive decline. While studies on the benefits of omega-3 supplements are mixed, there is some evidence that they may positively impact brain function.
3. It may help with depression
Omega-3s have also been studied for their role in mental health. A 2019 review in Translational Psychiatry found that taking up to 1 gram of omega-3s daily may improve symptoms of depression. While the research isn’t always consistent, some findings suggest that omega-3s could be beneficial as part of a broader treatment plan for mood disorders.
4. It protects your vision
If you suffer from dry eyes, omega-3s might offer some relief. A 2019 study in Nutrients found that omega-3s reduce inflammation and increase tear production, improving eye lubrication. There’s also some evidence suggesting that omega-3s may slow the progression of age-related macular degeneration, although more studies are needed.
5. It favors a healthy pregnancy
EPA and DHA are crucial for the baby’s brain development, particularly in the last trimester. A review of 70 studies in the Cochrane Library showed that omega-3s can reduce the risk of preterm birth and delivering a low-weight baby, making them relevant for maternal and fetal health.
If you don’t eat fish regularly, you may want to consider taking an omega-3 supplement. Remember that these can’t replace the full range of nutrients found in fish, like protein, potassium, and B vitamins. Try to include fish in your diet whenever possible and use supplements as a secondary option, always ensuring they’re high-quality and checking their incorporation with your doctor.