Quenchers of inflammation

One of the most important roles the omega-3s play in health is supporting a healthy inflammatory response in the body. It is now known that chronic, low-grade inflammation plays a major role in the development of most degenerative diseases. While it was once thought that the only inflammatory diseases were asthma, and “-itis” diseases like arthritis, colitis, and dermatitis, current research has proven that chronic inflammation is also an underlying cause of diseases such as heart disease, Alzheimer’s, and cancer.

Both EPA and DHA produce potent anti-inflammatory compounds called eicosanoids and docosanoids. The anti-inflammatory eicosanoids derived from EPA reduce blood clotting; dilate blood vessels (decreasing high blood pressure); dilate air passages; reduce pain; enhance immunity; improve brain function; and decrease swelling and inflammation.³ The antiinflammatory docosanoids produced by DHA are also thought to function as neuroprotectins in the brain and throughout the central nervous system, where DHA is concentrated.⁴

In addition to the eicosanoids and docosanoids, several new families of compounds, produced only by EPA and DHA, have recently been discovered that extinguish inflammation throughout the body, including in the brain. Each family seems to have a distinct mechanism for targeting inflammation, including inhibiting the production and movement of inflammatory cells and controlling the duration and degree of inflammation. EPA also suppresses the production of nuclear factor-KB, a substance in cells that is responsible for regulating the expression of genes involved in inflammation.⁵

Through these many mechanisms of controlling inflammation, EPA and DHA play a significant role in protecting the body from diseases that are either caused by or worsened by inflammation, from arthritis and asthma to heart disease and Alzheimer’s.

Protectors of the brain and heart

In addition to their anti-inflammatory effects, two of the most researched areas investigating the omega-3’s influence on health are brain health and cardiovascular health. And the research overwhelmingly supports their cardioprotective and neuroprotective benefits. When it comes to cardiovascular health, research has shown that EPA and DHA reduce clotting, control inflammation, support healthy triglyceride levels, and promote cell membrane health in the heart, thereby normalizing heart rhythm.⁶ One clinical study found that men with the highest levels of omega-3s had a 90 percent less risk of sudden cardiac death compared to those with lower levels.⁷ Some researchers have even suggested that low omega-3 blood levels be added as a new risk factor for sudden cardiac death. Current recommendations, including those from the American Heart Association and the European Society for Cardiology, are 1 g (1,000 mg) daily.⁸

While the omega-3s may be important players in maintaining cardiovascular health, they are crucial for brain health. The brain is 60 percent fat and DHA makes up the majority of that fat, influencing nerve transmission and cellular communication; less than optimal levels of DHA can negatively effect normal brain function. The omega-3s are critical in fetal and infant brain development, and in young and old alike, the omega-3s have proven to improve cognition, learning, attention, focus, and memory. They also have a positive effect on mood and mental health, particularly in depression and bipolar disorder. One study found EPA to be as effective as Prozac in reducing the symptoms of depression.ix In healthy people, 1,000-2,000 mg of omega-3s daily is recommended.¹⁰ If you are suffering from depression or any other mental illness, work closely with your health care practitioner.

Boosters of Metabolism

Losing weight is a common goal for many people. And while losing weight to fit into your skinny jeans is a noble cause, the health implications go far beyond looking good. Carrying around extra weight increases your risk for diabetes, cardiovascular disease, and even cancer.¹¹ Dropping those extra pounds becomes more important when you consider that. Fish oil can help! A number of studies have shown that the omega-3s in fish oil support weight loss, in part by reducing the proliferation of fat cells, preventing the accumulation of fat, and improving insulin and glucose tolerance.^{12 13} And now, two new studies have discovered that fish oil can prompt fat storage cells to act like fat burning cells. To explain: Our bodies have both brown fat cells and white fat cells—brown fat’s job is to burn fat to maintain body temperature, while white fat’s job is to store fat for future energy use. The studies confirmed that fish oil causes white fat to act like brown fat, which may reduce weight gain in middle age.^{14 15}

Maximizers of Muscle Mass

Building muscle mass is important to looking and feeling good in your body and supporting healthy glucose metabolism, but it is also important in maintaining mobility and the ability to remain active throughout life. Know what can support muscle building? You guessed it! Fish oil! Studies looking specifically at older adults (60 and older) have found that fish oil supplementation increases muscle mass and improves strength, especially when combined with strength training exercise.^{16 17} Much of the research has focused on muscle building in older populations because muscle loss presents such a problem; however, there is also research that shows omega-3s, when taken with protein, increases muscle synthesis in healthy middle-aged men and women too, even when they didn’t engage in regular physical activity.¹⁸ A 2009 survey of the preventable causes of deaths in the US concluded that each year 84,000 deaths are attributable to low-dietary omega-3 fatty acid intake.^{19 20} Most of us simply don’t eat enough cold water, fatty fish (the main food source of EPA and DHA) to obtain optimal levels of the omega-3 fats. An omega-3 supplement is an easy way to get your daily dose of these vital nutrients.

References Available Upon Request