Omega-3 Fatty Acids: Valuable or Yesterday’s News?

There’s been a lot of buzz around omega-3 fatty acids over the past several years. But is the hype worth it? Or are omega-3 fatty acids not all they’re cracked up to be? To make a long story short, yes, they do live up to the hype. Omega-3 fatty acids can help keep you healthy, no matter what your health and fitness goals are. Omega-3s can help to control your cholesterol, prevent heart disease, manage diabetes, reduce joint inflammation and even prevent age-related cognitive decline.There are some risks associated, however. Especially if you’re reaching for a fish oil supplement. Read on to learn about why you should get some omega-3 fatty acids in your diet, the best way to work them in and what any potential concerns might be.

There are some risks associated, however. Especially if you’re reaching for a fish oil supplement. Read on to learn about why you should get some omega-3 fatty acids in your diet, the best way to work them in and what any potential concerns might be.

The Benefits Of Fish Oil

First, let’s look at why fish oil is awesome – and there are lots of reasons why fish oil is awesome.

Controls High Cholesterol

Getting your omega-3 fatty acids can help you control your cholesterol. According to the University of Maryland Medical Center, people who eat a Mediterranean-style diet, chock full of natural omega-3s from fish, tend to have higher levels of HDL, the good cholesterol, which help to promote heart health. The same is true of Inuit Eskimos, who consume a lot of fatty fish. They also tended to have decreased triglyceride levels. You can see some of the same benefits from fish oil supplements and walnuts.

Prevents Heart Disease

Because of its impact on cholesterol, the American Heart Association recommends foods high in omega-3 fatty acids and omega-3 supplementation to maintain a healthy heart. Foods rich with omega-3 fatty acids tend to be lower in saturated fat, which is good for heart health. “Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death,” says the AHA. “Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque and lower blood pressure (slightly).”

Helps To Manage Diabetes

In the same way omega-3 fatty acids can help keep your heart healthy, by controlling triglyceride and HDL levels, they can help to manage diabetes, according to the University of Maryland Medical Center. Omega-3 fatty acids from fish oil can help to lower triglycerides and apoproteins, the markers of diabetes. It can also up your HDL. Low levels of the good cholesterol are often found in people struggling with diabetes. Check with your doctor before you embark on an omega-3 regimen if you’re diabetic, however. Slight increases in fasting blood sugar have been observed in type 2 diabetics.

Can Reduce Inflammation From Rheumatoid Arthritis

Omega-3 fatty acids could be helpful for people suffering from rheumatoid arthritis and other joint inflammation diseases as well, says the University of Maryland Medical Center. “Several small studies have found that fish oil helps reduce symptoms of RA, including joint pain and morning stiffness.” In one study, it’s suggested that people with RA who are supplementing with fish oil can lower their dosage of non-steroidal anti-inflammatory medication. Fish oil won’t slow the progression of joint damage with RA, though. It’ll just mitigate the symptoms.

People with osteoarthritis may benefit from omega-3 supplementation as well, according to the University of Maryland Medical Center. More studies are needed, but in one study, consumption of the New Zealand green lipped mussel, a potential source of omega-3 fatty acids, has been associated with reduced joint stiffness and pain, increased grip strength and improved walking pace in a small group of people suffering with osteoarthritis.

Could Protect Against Cognitive Decline

Your brain and mind could benefit from omega-3 fatty acids, too. According to the University of Maryland Medical Center, several studies show that not getting enough omega-3s has been associated with an increased risk of age-related cognitive decline or dementia, including Alzheimer’s. “Scientists believe the omega-3 fatty acid DHA is protective against Alzheimer disease and dementia.”

The Cancer Conundrum

The issue with omega-3 fatty acids comes down to cancer. “A study by scientists at the Fred Hutchinson Cancer Research Center in Seattle linked eating a lot of oily fish or taking potent fish oil supplements to a 43 percent increased risk for prostate cancer overall, and a 71 percent increased risk of aggressive prostate cancer,” says the Harvard Health School. This information flies in the face of conventional wisdom surrounding omega-3 fatty acids. Aren’t they supposed to be good for you? Can’t they even prevent cancers?

Yes and yes. But also no. Omega-3 fatty acids are complicated. “Evidence linking fish oil and cancer has been all over the map,” according to the Harvard Health School. “Some research suggests diets high in fatty fish or fish oil supplements might reduce the risk of certain cancers, including prostate cancer. Other research shows no such association.”

The Harvard Health School says not to be too concerned about the potential risks associated with omega-3 fatty acids, however. You can still call oily fish healthy without fearing cancer. The potential benefits outweigh the potential risks. If you’re thinking of supplementing with fish oil, check in with your doctor and follow their instructions for supplementation.

Where To Get Your Omega-3s

Even if you’re not going to reach for a (doctor approved) supplement, you need to get omega-3 fatty acids into your diet somehow. According to Authority Nutrition, most health organizations recommend getting a minimum of 250 to 500 milligrams of omega-3 fatty acids per day for a healthy adult. Look to fatty fish, algae and high-fat plant foods. Mackerel packs 4,107 milligrams per serving, salmon has a whopping 4,023 milligrams per serving and sardines have 2,205 milligrams per serving. If seafood isn’t your thing, try flax seeds for 2,338 milligrams per serving, walnuts with 2,542 milligrams per serving or versatile chia seeds with a whopping 4,915 milligrams per serving. Work it into your diet and feel the benefits of omega-3 fatty acids.

Omega-3 fatty acids aren’t just hype; they pack real benefits that can improve heart health, help to manage diabetes and arthritis symptoms and even prevent age-related cognitive decline. They’re great and your body needs them, despite the small potential for any risks. Make sure you’re working them into your diet with fatty fish, algae or high-fat plant foods like nuts and seeds. And if you’re thinking about grabbing a fish oil supplement, consult with your doctor before you go all in.

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