Omega-3s

Omega-3s: What Do They Do and Who Might Benefit 

Omega-3 fatty acids have become one of the most researched nutrients in modern health science—and for good reason. These essential fats play critical roles in everything from brain function to inflammation control, and their benefits extend across almost every system in the body.

This post will explore omega-3s, how they work, and who might benefit from optimizing their intake.

 

What Are Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fats that your body needs but cannot produce efficiently. This makes them essential nutrients, meaning you must get them through your diet or supplementation.

There are three primary types of omega-3s:

• ALA (alpha-linolenic acid): Found mainly in plant oils like flaxseed, chia seeds, and walnuts
• EPA (eicosapentaenoic acid): Found primarily in fatty fish and marine oils
• DHA (docosahexaenoic acid): Also found in fatty fish, DHA is a major structural component of the brain, retina, and many other body parts.

While the body can convert ALA into EPA and DHA, this conversion is often less than optimal, typically below 10%. Therefore, it's essential to include direct dietary sources of EPA and DHA to maintain overall health and well-being.

 

Key Functions of Omega-3s in the Body 

Omega-3s are not just "nice to have "—they are critical for core physiologic functions

1. Reducing Inflammation

Omega-3s reduce inflammation, a key driver of many modern diseases such as heart disease, diabetes, and arthritis. They achieve this by producing compounds called resolvins and protectins, making them a powerful tool in your health arsenal.

2. Supporting Brain and Mental Health

DHA is essential for brain structure and function. Omega-3s:

• Support cognitive function and memory
• May reduce the risk of depression and anxiety
• Are being studied for their role in conditions like ADHD and Alzheimer's disease

3. Promoting Heart Health

EPA and DHA have been shown to:

• Lower triglyceride levels
• Reduce blood pressure slightly
• Decrease the risk of arrhythmias (abnormal heart rhythms)
• Reduce arterial plaque formation

4. Improving Joint Health

Omega-3s may help reduce joint pain and stiffness by modulating inflammatory pathways, making them a popular supplement for conditions like rheumatoid arthritis.

5. Supporting Eye Health

DHA is a crucial component of the retina. Getting enough omega-3s has been associated with a reduced risk of macular degeneration, which is a leading cause of vision loss.

 

Who Might Benefit From Omega-3 Supplementation? 

While nearly everyone can benefit from consuming more omega-3s, some groups may see particularly significant benefits:

1. People with Inflammatory Conditions

• Rheumatoid arthritis
• Psoriasis
• Inflammatory bowel disease (IBD)
• Asthma

Omega-3s can help modulate the immune system and reduce inflammatory markers like CRP (C-reactive protein).

2. Individuals with Cardiovascular Risk Factors

• High blood pressure
• Elevated triglycerides
• History of heart disease or stroke

The American Heart Association recommends omega-3 supplementation for individuals with high triglycerides and other cardiovascular concerns.

3. Pregnant and Breastfeeding Women

DHA is crucial for fetal brain and eye development. Adequate intake during pregnancy and lactation supports healthy cognitive outcomes for the child.

4. Children with Behavioral or Learning Challenges

Emerging evidence suggests that children with conditions like ADHD or learning difficulties may have lower levels of omega-3s, and supplementation may improve attention, behavior, and mood.

5. Older Adults Concerned with Cognitive Health

Omega-3s may help slow age-related cognitive decline and are being studied for their potential to delay the onset of dementia and Alzheimer's disease.

 

Best Food Sources of Omega-3s 

Getting omega-3s from whole foods is ideal whenever possible. Here are some top options:

Fatty Fish (EPA + DHA)

• Salmon
• Mackeral
• Sardines
• Anchovies
• Herring

Aim for 2-3 servings per week of fatty fish. 

Plant Sources (ALA)

• Flaxseeds
• Chia seeds
• Walnuts
• Hemp seeds
• Edamame

While plant sources offer ALA, remember that the body more readily uses direct sources of EPA and DHA (from fish or algae).

 

Choosing an Omega-3 Supplement 

Supplementation is a safe and effective option if you struggle to get enough omega-3s from food.

Key factors to consider:

• Form: Triglyceride or phospholipid form (like krill oil) tends to be better absorbed than the ethyl-ester form.
• Purity: Choose products that have been third-party tested for heavy metals and contaminants.
• Concentration: Look for a product with a combined EPA+DHA content of at least 500-1000mg per serving.
• Source: Algae-based supplements are excellent options for vegetarians and vegans.

 

Common Questions About Omega-3s 

Can you get too much omega-3?

Excessive intake (typically more than 3 grams per day from supplements) can increase bleeding risk and should be monitored, especially if you are on blood thinners. 

How long does it take to notice benefits?

For most conditions (such as inflammation reduction or mood support), it may take 6-12 weeks of consistent intake to notice significant changes.

Are there any side effects?

Most people tolerate omega-3s well. Mild side effects may include:

• Fishy aftertaste
• Mild gastrointestinal upset

Choosing enteric-coated or high-quality supplements can reduce these effects.

 

Final Thoughts  

Omega-3 fatty acids are essential for vibrant health, influencing everything from your brain to your heart to your joints. In today's diet—often heavy in omega-6 fats and low in omega-3s—many people stand to benefit from being more intentional about their intake. 

Supporting your omega-3 levels through whole foods or high-quality supplements is a wise investment in your long-term wellness.

At Arthrology Chiropractic, we believe in building health from the inside out and optimizing key nutrients like omega-3s is a foundational part of that approach.