The role of omega 3 in health is wide, as it is a good fat required for a multitude of essential biological processes to maintain healthy bodily functions: from vital building blocks for cells through to having a role in brain function, inflammatory responses, vision and major organs such as the heart, liver and kidney.
Studies in which omega 3 has been given to people have been useful in demonstrating their particular role in health, and populations which have a diet that is naturally high in omega 3 provide the basis for comparison. Scientifically demonstrated associations with omega 3 and health are highlighted below:
Optimal brain function
The growing foetus requires essential omega 3 fatty acids to ensure optimal growth of the brain. Premature babies are particularly at risk, because they are denied the umbilical supply from mother during the crucial last few weeks of pregnancy. Brain development proceeds at a great rate during this period, which is why it is so critical. If babies are breast-fed, their supply of essential long-chain omega 3 fatty acids can come from that source. Alternatively, if they are bottle-fed, it is important to ensure that the formula contains added long-chain omega 3 fatty acids, since not all branded products do so.
If omega 3 supply is not adequate, it can lead to impaired cognitive function, neurotransmission deficits and even low IQ. There is also evidence linking conditions such as Attention Deficit / Hyperactivity Disorder (ADHD), depression and aggression to the lack of omega 3.
Inflammatory conditions
Many inflammatory conditions respond to increasing the dietary intake of long-chain omega 3 fatty acids. Evidence from controlled trials published in the 1980’s showed that omega 3 could reduce the pain and swelling of rheumatoid arthritis. To date, more than 14 scientific studies have confirmed this.
Patients with psoriasis, inflammatory kidney disease and inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, have their symptoms alleviated by omega 3 fatty acids*, reducing the need to take anti-inflammatory medication.
Other conditions also respond to increasing the dietary intake of omega 3, for instance, inflammatory diseases of joints, kidney, gut and skin. These include conditions such as rheumatoid arthritis, psoriasis, asthma and inflammatory bowel disorders.
Vital building blocks for cells
Studies indicate that long-chain omega 3 polyunsaturated fatty acids, EPA and DHA, are vital building blocks for our cells. They can also help to guard against conditions that cause degeneration of cells or organs, such as in eyesight, as omega 3 is a vital component of the retina.
Schizophrenia, dementia and depression
A review that looked at several studies of omega 3 and psychiatric conditions, including schizophrenia, dementia and depression concluded that there is strong evidence to support the idea of supplementing patients with essential omega 3 fatty acids**.
Reducing the risk of Alzheimer’s disease
Eating fish on a weekly basis was the possible reason for reducing the risk of incidence of Alzheimer’s disease. Participants who consumed fish once per week or more had 60% less risk of Alzheimer’s disease compared with those who rarely or never ate fish***.
References
* Simopoulos AP. omega 3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition. 2002 Dec;21(6):495-505
** Freeman MP. n-3 fatty acids in psychiatry: a review. Annals of Clinical Psychiatry. 2000 Sep;12(3):159-65.
*** Morris MC, Evans DA, Bienias JL et al. Consumption of fish and n-3 fatty acids and risk of incident Alzheimer disease. Archives of Neurology. 2003 Jul;60(7):940-6