In the world of nutritional supplements, Omega-3 fatty acids have earned a solid reputation—and Omega-3 fatty acids—particularly EPA and DHA—are essential nutrients with a wide range of health benefits. Found in fatty fish and certain plant sources, they’ve been linked to reduced inflammation, improved cardiovascular and cognitive function, and even relief from seasonal allergies.
Let’s explore the science-backed benefits of Omega-3s, especially their role in inflammation, allergies, and overall well-being.
What Are Omega-3 Fatty Acids?
Omega-3s are polyunsaturated fats vital for health. The three main types are:
- ALA (alpha-linolenic acid) – from flaxseeds, walnuts, chia seeds
- EPA (eicosapentaenoic acid) – from fatty fish and fish oil
- DHA (docosahexaenoic acid) – also from fish; critical for brain and eye function
Although the body can convert ALA into EPA and DHA, the process is inefficient, which is why direct intake of EPA and DHA is recommended. ALA is the best choice for vegans who do not eat fish.
Omega-3 and Inflammation
Chronic inflammation is linked to many diseases including arthritis, cardiovascular disease, and some cancers. Omega-3s help reduce inflammation by:
- Lowering inflammatory markers: EPA and DHA reduce levels of C-reactive protein (CRP), interleukin-6 (IL-6), and TNF-α (Calder, 2006).
- Producing anti-inflammatory compounds: They promote resolvins and protectins that actively resolve inflammation (Serhan et al., 2008).
- Altering immune response: They influence cell membrane composition and immune cell function (Calder, 2013).
Omega-3 and Seasonal Allergies
Newer research suggests omega-3s may reduce symptoms of seasonal allergies:
- Children born to mothers who took fish oil had reduced allergy risk (Dunstan et al., 2003).
- Omega-3s modulate immune responses, reducing histamine and inflammation (Yamashita et al., 2007).
- Asthmatic children saw improved lung function after omega-3 supplementation (Nagakura et al., 2000).
Overall Health Benefits
Omega-3s support:
- Heart health: Lower triglycerides, improve vascular function (Mozaffarian & Wu, 2011).
- Brain and mood: Reduce depression risk and support cognition (Gómez-Pinilla, 2008).
- Eye health: DHA is essential for retinal function.
- Prenatal development: Supports fetal brain and vision development (Greenberg et al., 2008).
Should Everyone Take Omega-3 Supplements?
Consider supplementation if you:
- Eat little or no fatty fish
- Have chronic inflammation
- Are pregnant or breastfeeding
- Experience seasonal allergies or asthma
Check with a healthcare provider if you:
- Take blood thinners
- Have a bleeding disorder
- Are preparing for surgery
Summary
Omega-3s provide proven, wide-ranging benefits—from reducing inflammation and easing allergy symptoms to supporting brain and heart health. Most people can benefit, especially if their diet lacks fish. But like any supplement, it’s best to discuss with your healthcare provider before starting.
Sources:
Greenberg JA et al. Omega-3 fatty acid supplementation during pregnancy. Rev Obstet Gynecol. 2008 Fall;1(4):162–169. https://pubmed.ncbi.nlm.nih.gov/18937863/
Calder PC. Polyunsaturated fatty acids, inflammation, and immunity. Lipids. 2001;36(9):1007-1024. https://pubmed.ncbi.nlm.nih.gov/11724462/
Serhan CN et al. Resolvins: novel lipid mediators of resolution. Biochem Soc Trans. 2008 Apr;36(Pt 2):1071–1077. https://pubmed.ncbi.nlm.nih.gov/18453632/
Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010 Mar;2(3):355–374. https://pubmed.ncbi.nlm.nih.gov/22254027/
Dunstan JA et al. Fish oil supplementation in pregnancy modifies neonatal allergen-specific immune responses and clinical outcomes in infants at high risk of atopy: a randomized, controlled trial. J Allergy Clin Immunol. 2003 Apr;111(4):646–652. https://pubmed.ncbi.nlm.nih.gov/12656690/
Yamashita N et al. Effects of dietary supplementation with omega-3 fatty acids on airway hyperresponsiveness and inflammation in a murine model of asthma. Clin Exp Allergy. 2007 Mar;37(3):365–373. https://pubmed.ncbi.nlm.nih.gov/17326805/
Nagakura T et al. Dietary supplementation with fish oil rich in omega-3 polyunsaturated fatty acids in children with bronchial asthma. Eur Respir J. 2000 Sep;16(3):861–865. https://pubmed.ncbi.nlm.nih.gov/10984376/
Mozaffarian D, Wu JH. Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. J Am Coll Cardiol. 2011 Nov;58(20):2047–2067. https://pubmed.ncbi.nlm.nih.gov/22051327/
Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568–578. https://pubmed.ncbi.nlm.nih.gov/18262244/