How omega-3 fatty acids improve emotional health

Feeling angry. Feeling irritable? Feeling aggressive? If yes on any of these, Omega-3 fatty acids might be the solution that you may need. A new research reveals that people who take omega-3 supplements are less likely to experience aggressive and violent outbursts. The omega-3 supplements include fish oil or omega-3 fatty acids. It should be consumed through diets.

Science Behind Omega-3 and Aggression

A recent study conducted by the University of Pennsylvania revealed that common omega-3 supplements could reduce aggression by 30%. It is found helpful for any age and gender. The significant finding is based on a meta-analysis of 29 randomized controlled trials. This demonstrated that omega-3 can reduce reactive aggression (responses to provocation) as well as proactive aggression (planned aggressive behavior).

How Omega-3 Affects the Brain

Nutritional therapist Stefanie Daniels states that the findings align with existing knowledge about the critical role of omega-3 in brain health. He adds that omega-3 fatty acids are essential fats that our bodies require. Our bodies cannot produce it of its own and so we need to get it from our diet. Omega-3 fatty acids are crucial for various bodily functions like reducing inflammation, supporting brain health and maintaining heart health.

Daniels points out that omega-3s help to keep the cell membranes flexible and this is vital for brain development as well as brain function. It influences mood and behavior. Below are the four main reasons why it appear to reduce aggression:

Anti-inflammatory Properties: Chronic inflammation is linked to mood disorders and aggressive behavior. Omega-3s like EPA and DHA helps in reducing the inflammation. It supports a more stable and balanced mood.

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Neurotransmitter Function: Omega-3s enhance production as well as function of the neurotransmitters like serotonin and dopamine. These are crucial for regulating our mood. Dysregulation of these neurotransmitters can lead to aggression. Adequate nutrition helps in proper functioning.

Cell Membrane Integrity: Omega-3s maintain the integrity and fluidity of cell membranes. This is essential for efficient communication between brain cells. This also contributes to better emotional regulation as well as a decrease in aggressive behavior.

HPA Axis Modulation: The hypothalamic-pituitary-adrenal (HPA) axis controls the response of our body to stress. Omega-3s help in modulating this axis and therefore leads to a more balanced stress response and decreased tendency towards aggression.

Additional Brain Health Benefits of Omega-3

Omega-3 fatty acids offer other brain health benefits too. Thanks to its anti-inflammatory and neurotransmitter-modulating effects. It reduces anxiety and depression as well. It could also protect against cognitive decline. The DHA helps in maintaining cognitive function and also to reduce the risk of neurodegenerative diseases. Omega-3s support brain development and cognitive performance among children. It potentially reduces symptoms of ADHD.

Increasing Your Omega-3 Intake

To enjoy the mood-enhancing benefits of omega-3s, it is important to include it in diets. Adults should aim for 0.6 to 3 grams of EPA and 0.15 to 2 grams of DHA per day. Pregnant or nursing women should consume 300 to 900 mg of DHA daily.

Many people are facing omega-3s deficient. Supplements can be a good starting point. However, dietary sources should not be neglected. Here are some tips to increase omega-3 intake:

• Eat Fatty Fish: Include fatty fish such as salmon, mackerel, anchovy, sardines, and herring in your meals at least twice a week.
• Use Extra Virgin Olive Oil: Add extra virgin olive oil to smoothies, salad dressings, or drizzle it over cooked vegetables for a plant-based omega-3 boost.
• Snack on Walnuts: Walnuts are a great source of ALA, a type of omega-3 fatty acid. Enjoy them as a snack or add them to salads or your morning yogurt.
• Add Chia Seeds: Chia seeds are rich in ALA and also provide fiber. Sprinkle chia seeds on yogurt or blend them into smoothies.

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Verdict

The recent study highlights significant impact of omega-3 fatty acids on reducing aggression and improving mood. A healthy diet alone may not completely eliminate violent outbursts. It is required to incorporate more omega-3s through supplements and foods like fatty fish, extra virgin olive oil and nuts. All these can contribute to better emotional regulation and a calmer mind. Do note here that a balanced diet plays a crucial role in overall mental health and well-being.