The possible benefits of omega-3 fatty acids are being studied for several health conditions, from those that affect the brain such as ADHD and Alzheimer’s disease to dry eye disease and arthritis. Some people tout various forms of omega-3 as a solution to these conditions, but much of the research has produced conflicting results.
What are omega-3 fatty acids?
Before we answer that question, let’s first take a look at what omega-3s actually are. After all, we often hear the name, but we are rarely explained what it means.
Omega-3 is a group of polyunsaturated fatty acids. Fatty acid refers to the carboxyl group (-COOH) at the end of the molecule that gives it acidity, and polyunsaturated refers to the fact that it has a skeleton composed of carbon atoms, many of which are bonded by double bonds. means.
These types of fatty acids are bodily functions, construction of cell membranes and hormone production. But the only way you can get them is through your diet.
There are three main types of omega-3 that we can get from food and dietary supplements. Both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in seafood, and ALA (alpha-linolenic acid) is found in plants. oil and nuts. The focus of our research is on the former two.
for example, Several Studies have shown that consuming foods or supplements containing EPA and/or DHA may contribute to a reduced risk of cognitive decline, including in cases of dementia and Alzheimer’s disease. However, it is not uniform. others This suggests that supplements, in particular, have no effect on risk, nor are they effective in slowing cognitive decline if it has already occurred.
There are also several studies investigating the effects of omega-3 nutritional supplements on eye health, including age-related macular degeneration.Sponsored by the large National Institutes of Health study They concluded that they neither prevent nor affect the disease.
Other studies investigating dry eye disease sound a little more positive at first glance, with one study finding the following: dietary intake Omega-3 intake appears to be associated with decreased symptoms in women. However, it is less clear when it comes to dietary supplements, with one recent study finding that they are equivalent to dietary supplements. placebo And that American Academy of Ophthalmology “Fish oil supplements do not appear to benefit dry eye patients.”
The evidence is inconclusive, as are several large studies investigating the effects of omega-3s on two other major organs: the heart and lungs. But what does the latest research in these areas suggest?
heart health
Recent studies focusing on the effects of omega-3s on heart health, both when consumed through seafood and when taken via dietary supplements, have yielded mixed results to say the least. Masu.
2018 scientific recommendations An American Heart Association paper reviewing research on omega-3 intake from seafood and the risk of cardiovascular disease found that “fish and seafood are associated with increased risk of congestive heart failure, coronary heart disease, and ischemic stroke, especially when eating unhealthy foods.” If it is replaced by a similar type, sudden cardiac death will occur.
However, another review was made 2020 I stopped short of applying that advice to everyone. The study, which analyzed data from four cohort studies involving more than 191,000 people in 58 countries, found that eating fish, especially oily fish, twice a week reduced the risk of heart disease. Agreed, but only for people who already have or have had heart disease. The risk is high. They found that the same cannot be applied to the general population.
However, that doesn’t mean you should stop eating fish. It is a key component of the Mediterranean diet and has many science-backed benefits. Seafood isn’t the only way to get omega-3s, but what about dietary supplements like fish and algae oil?
The situation is even less clear when it comes to the health benefits of taking omega-3 pills, especially when it comes to preventing heart disease in the general population. This line of research includes: very limited. Even when pre-existing conditions (or increased risk for them) are involved, recent studies don’t seem to agree. some say Omega-3 supplements are effective, but others say They do very little, if anything.
lung health
The news may be a little more positive when it comes to omega-3s toning your lungs, according to recent research findings, but there’s still plenty of “maybes” out there.
a study For example, more than 300 researchers found that omega-3s may help slow the progression of pulmonary fibrosis, a disease that involves scarring of the lungs.
“We found that increased levels of omega-3 fatty acids in the blood, which reflect dietary intake over several weeks, were associated with improved lung function and longer survival,” said researcher Dr. John Kim. said Dr. John Kim in a paper. statement. “Our findings suggest that omega-3 fatty acids may be a targeted risk factor for pulmonary fibrosis.”
However, Professor Kim cautioned that clinical trials will be needed to elucidate whether the findings can be applied to dietary changes or routine therapeutic use of supplements, and what the underlying mechanisms are. .
There’s another important point when it comes to preventing lung disease in the first place. study We found that in healthy people, higher blood omega-3 levels may be associated with both a lower rate of lung function decline and improved overall lung function. Researchers believe this may be due to omega-3s, which have anti-inflammatory properties.
“This large, population-based study suggests that nutrients with anti-inflammatory properties may help maintain lung health,” says Director of the Division of Pulmonary Diseases at the National Heart, Lung, and Blood Institute. said Dr. James P. Kiley in a paper. statement. “These findings raise interesting questions for future prospective studies on the association between omega-3 fatty acids and lung function, and warrant further study.”
Should I take more omega-3s?
The decision to increase your omega-3 intake is up to you, but it’s best to consult a health care professional, especially if you take medications that affect blood clotting or are allergic to seafood. .
Even if neither of those apply to you, if you’re interested in supplements, we’re sure they can help. There are many different products out there, some great and some not so great.
With so many types of supplements on the market, it can be difficult to know where to start.
Image credit: Elena Barbaros/Shutterstock.com
“Typically, [fish oil supplement] Only one-third of the oil actually contains oil. [omega-3 fatty acids]. Patients should take at least 10 capsules to achieve the therapeutic dose of the mixture (up to 4 g per day). [omega-3 fatty acids],” according to 1 scientific review. Your health care professional should refer you to the appropriate product if they think it is best for you.
In other words, consuming omega-3s in any form is best served from well-conceived, tried and tested recipes.
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The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health care provider with any questions you may have regarding a medical condition.
