Experts have revealed the cheap dietary supplement that can boost mood, strengthen muscles and calm aggression.
Omega-3 fatty acids are ‘healthy’ fats that help form protective layers on the body’s cells called membranes, which help cells communicate and give them structural support.
Though vital for lowering cholesterol, improving joint health and boosting immune function, the body cannot produce enough omega-3s on its own.
Experts have noted omega-3 supplements, which cost as little a $1 per capsule, may help fill crucial intake gaps and provide unexpected benefits.
A recent study, for example, found people who regularly took omega-3 supplements had a 28 percent reduction in aggressive behavior, suggesting a calming effect.
The nutrient has also been shown to reduce inflammation and toxic proteins in the brain, lowering the risk of developing Alzheimer’s disease.
And studies show older Americans taking omega-3s may be able to gain back muscle mass and strength lost due to old age, protecting them against dangerous falls.
People working out also tend to recover quicker due to the anti-inflammatory properties in omega-3s, which allows them to build more muscle.
Experts have revealed that omega-3 fatty acids can boost mood, lower aggression and reduce the risk of dementia (stock image)
Omega-3s can be found in fatty fish like salmon and mackerel, as well as shellfish like oysters, clams, scallops, flaxseeds, chia seeds, walnuts and soybeans.
Two of the most crucial forms of omega-3s are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), of which most health authorities recommend getting between 250 and 500 milligrams combined every day.
And people with heart disease and women who are pregnant or breastfeeding are often encouraged to consume extra omega-3s, as the nutrients support a fetus’ eye and brain development.
However, there is no formal recommendation in the US for omega-3 intake.
One recent analysis analyzed the effect of omega-3 supplements on nearly 4,000 people ages 16 to 60 who struggled with aggressive behavior.
Across the trial, researchers from the University of Pennsylvania found omega-3 supplementation was linked to a 28 percent reduction of aggression.
This included reactive aggression, in response to being provoked, and proactive aggression, which is planned in advance.
The experts suggested omega-3’s ability to reduce inflammation in the brain may help calm the amygdala, which processes fear and alarm responses, and improve levels of mood-boosting neurotransmitters serotonin and dopamine.
Adrian Raine, one of the study authors and neurocriminologist at the University of Pennsylvania, said at the time of publication: ‘Omega-3 is not a magic bullet that is going to completely solve the problem of violence in society.
‘But can it help? Based on these findings, we firmly believe it can, and we should start to act on the new knowledge we have.’
Omega-3s like DHA are also thought to help reduce amyloid and tau, toxic proteins that build up and form tangles in the brain that cause Alzheimer’s disease.
The body cannot make enough omega-3s on its own, making dietary sources like fatty fish, as well as supplements, essential (stock image)
It has also been shown to reduce inflammation in the brain that damages neurons and promotes the spread of amyloid and tau tangles.
A review in the American Journal of Clinical Nutrition of 31 studies and more than 100,000 participants found that ‘supplemental omega-3 fatty acid use was significantly associated with a lower risk of [Alzheimer’s disease].’
And in 2023, researchers at the University of Illinois at Chicago developed a form of DHA called LPC-DHA, which increased DHA levels in the retina and reduced vision problems that accompany the development of Alzheimer’s.
Omega-3s have also been shown to help improve strength. One review published in the journal Advances in Nutrition looked at 14 studies on omega-3s among nearly 1,500 people.
The team found that compared to a placebo, omega-3 supplements ‘may lead to very small increases in muscle strength’ though it ‘did not impact muscle mass and function.’
Another 2020 study found taking at least 2,000 milligrams of omega-3 supplements every day for six months increased muscle mass by about 1.5 pounds in elderly people, who naturally lose muscle with age. Their walking speed was also improved.
It’s thought that the nutrient helps increase protein synthesis, the body’s method for building new muscle tissue, and reduces muscle breakdown. Their anti-inflammatory properties also improve fitness recovery times, helping to build muscle faster.