Omega-3 fatty acids: supporting heart, brain and joint health

While it is common and good practice to try and have a healthy and balanced diet, some fats are good and even essential to include. 

Omega 3 fatty acids, often called healthy fats, play an important role in many body parts, particularly the heart, brain, and joints. 

Omega 3 fatty acids are a form of polyunsaturated fatty acids (PUFAs), a type of unsaturated fat. These fatty acids are healthier than saturated fats because saturated fats, according to Medline Plus,¹ are more likely to cause fatty acid buildup in your blood vessels.

They are essential fatty acids which can only be obtained from diet.

Omega-3s are in foods such as flaxseed and fish and dietary supplements such as fish oil. 

Different types of omega-3 exist, but most scientific research focuses on three: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

As EPA and DHA are found in fish, they are considered marine omega-3, whereas ALA is the plant form omega-3. 

Omega 3s are essential components of the membranes that surround our cells.

According to Cleveland Clinic,² omega-3 fats support blood vessel health, cognitive function and help reduce free radical damage to body cells. They are highly concentrated in the eyes and brain.

One of its key benefits is its anti-inflammatory properties.  As the Cleveland Clinic explains, omega-3 is anti-inflammatory which can assist in relieving symptoms of mild arthritis.   While omega-6 fats are pro-inflammatory, eating omega-3s can help balance out inflammation due to their anti-inflammatory properties.

According to the Cleveland Clinic, another critical benefit of omega-3s is that they support cardiovascular system and heart health. At the same time, they can help raise levels of good fats.

The Arthritis Foundation describes how omega-3s supportblood vessel function.

The National Institutes of Health (NIH)³ reports there is research that indicates consuming fish and other seafood as part of a balanced diet supports heart health, especially when it replaces less healthy foods.

The Heart Foundation⁴ also states that omega-3 fatty acids can support heart health and suggests including fish 2-3 times per week to boost the diet with omega-3 fatty acids.

The anti-inflammatory effects of omega-3s contribute to its positive impact on joint health. According to National Prescribing Service (NPS), Medicine Wise,⁶ studies among patients who take omega-3s and have mild symptoms of arthritis have shown benefits, including relief of mild joint pain. Similarly, according to the NIH,³ findings show that consuming omega-3s may be helpful for relieving mild arthritic symptoms.

Cleveland Clinic explains that omega-3s are essential for brain development in fetuses and infants. 

Omega-3s also aid cognitive health as we age. According to the NIH, research shows that omega-3s support brain health and cognitive function. It states that DHA is an essential component of cell membranes in the brain. A systematic review notes that it is the dominant omega-3 in the brain and impacts neurotransmitters and brain functions.This review found consumption of omega-3s supported brain function, cognitive function and emotional mood balance and brain health.

According to Cleveland Clinic, fish is the best source of omega-3s, and the fish that contain the highest amounts include mackerel, salmon, herring, anchovy, whitefish, tuna (Bluefin), halibut, and sardines.

Although fish are considered the best source of omega-3s, it's essential to ensure excessive amounts are not consumed due to the mercury content of fish.Some fish have higher mercury contents than others, so it may help to limit those types of fish. 

Plant-based forms of omega-3

For those who cannot eat fish or don't like to eat fish, plant-based forms of omega-3s in the form of ALAs are available. Sources of ALA include Brussels sprouts, spinach, kale, flaxseeds, walnuts, chia seeds, and plant oils, such as soybean and canola oils. The Cleveland Clinic reports that ground or milled flaxseed is the best source of ALA and that two tablespoons added to foods such as smoothies, soups, and salads are an easy way to add it to your diet.

However, according to the Arthritis Foundation,⁶ it needs to be converted into EPA and DHA to be effective, which usually results in poor results. About 5% of ALA is converted to EPA, while less than 0.5% is converted to DHA.

The Arthritis Foundation suggests that algae oil, derived from algae, is a good plant-based omega-3 alternative. It contains both DHA and EPA.     

Supplements should only be taken with the guidance of a healthcare professional. Many dietitians will recommend obtaining omega-3s from the diet rather than supplements. 

NPS Medicine Wise⁵ also advises extra caution with fish liver oils, such as cod liver oil, because of the risk of vitamin A toxicity. They recommend taking omega-3 supplements from fish body oil rather than fish liver oil. 

A healthy lifestyle of exercise and a diet low in saturated fats, sugars, and processed foods can support heart health.