Omega-3 fatty acids are touted as the solution to almost any health issue that has ever existed. So, do you make it a point to load up on a daily basis? Is it possible to have too much, and, more importantly, is it possible to have too little?
Let’s quickly recap: Omega-3 fatty acids are unsaturated fatty acids that aid in the proper functioning of your cells, heart, lungs, immune system, and hormone system. They also aid in the reduction of inflammation in the body.
They’re also called necessary because your body can’t make them, so you have to get them from diet or supplements.
However, you do not need as much as you believe
Here’s how much it takes to meet your daily requirements:
- Men: 1.6 grams
- Women: 1.1 grams
- Pregnant women: 1.4 grams
- Breastfeeding women: 1.3 grams
It’s probably not a big deal if you get a little bit more than that. However, consuming large quantities of omega-3s does not seem to have any additional benefits. In reality, it can be harmful to one’s health.
Benefits of Omega-3
They can protect your heart
One of omega-3s’ most powerful abilities is to prevent the development of inflammatory substances that can damage your blood vessels.
This could help you lower your triglycerides (by up to 30%!) and blood pressure while still raising your good cholesterol. And by combining these factors, you might be able to lower the risk of heart disease and stroke.
They could boost brain health
Omega-3 fatty acids are important for healthy brain cells because they help to maintain the outer membrane of the cells and ensure that they communicate effectively.
It’s also possible that having enough would help you stay sharp later in life. Fish oil supplements have been shown in several studies to improve brain function in adults with moderate cognitive impairments or age-related cognitive decline.
They could ease depression symptoms
These good fats seem to have a calming effect on the mind. According to a review of research, people with depression who took fish oil saw changes in their symptoms that were comparable to those seen with antidepressants.
However, if you’re on antidepressant medication, don’t stop taking it (especially not without talking to your healthcare provider first). Omega-3s seem to be most effective when taken in conjunction with antidepressants rather than alone.
They can help fight joint pain
Omega-3s can be a powerful alternative to conventional pain medications for rheumatoid arthritis, according to mounting evidence.
They have been shown in studies to reduce joint swelling and pain, reduce morning stiffness, and allow people to reduce their pain medication usage.
They could support your weight loss goals
Fish oil supplementation of 1.3 grams per day has been shown to increase feelings of fullness for up to 2 hours after feeding, and 3 grams per day could theoretically increase calorie burning by 5%.
Is any of those factors sufficient to assist you in losing weight without making any other adjustments?
No way, (Excuse me!) However, they may be able to assist with more drastic lifestyle improvements such as eating less and exercising more.
They might give you healthier skin and hair
These healthy fats are beneficial to your skin. Omega-3s’ anti-inflammatory properties have been shown in studies to help suppress acne, relieve dry or itchy skin, and even protect against the sun’s harmful ultraviolet rays.
When it comes to your hair, the science isn’t quite as solid, but some animal studies have found that omega-3s can aid hair development.
What distinguishes omega-3 fats from other fats? They are found in cell membranes all over the body and have an effect on the role of the cell receptors in these membranes. They serve as a starting point for the production of hormones that control blood clotting, artery wall contraction and relaxation, and inflammation.