Omega 3 is one of those supplements that you heard of but do not realize how important it really is for you, so we are going to discuss Omega 3 benefits you should know.

International organizations and health experts worldwide recommend omega-3s for optimal health. They agree that adults need a minimum of 500 mg of EPA+DHA daily just to maintain regular health and well-being. As a general guideline for kids, doctors recommend both omega-3s EPA and DHA to ensure that young children get adequate amounts of these essential nutrients.
Omega-3 DHA is particularly important for brain development during the first few years of life. From around age four through adolescence, most kids benefit from a higher ratio of EPA to DHA.

Heart Health

Omega-3s support a thriving ticker in a range of ways that are related to triglyceride levels, blood pressure, heart rate, heart rhythm, and overall cardiovascular health. Research suggests they also promote production of nitric oxide, which helps blood vessels relax and allow better circulation, and influence the shape of LDL “bad” cholesterol molecules, making them easier to burn and flush.

One 2013 Harvard School of Public Health study of 2,700 adults over 16 years old, found that having higher blood levels of EPA and DHA significantly supported heart health with age. The American Heart Association also acknowledges the importance of omega-3s for
heart health, recommending 1 gram (1000 mg) of EPA+DHA daily for individuals with a history of heart concerns, and significantly more in certain cases.

Brain Function

For sharp thinking, omega-3s may be the catch of the day. The brain contains a significant amount of fat. In fact, 20 percent of the fatty acids in the brain’s cerebral cortex is DHA, where it promotes proper cell structure and fluidity and allows for optimal communication between neurons. As a result, studies suggest EPA and DHA can help support healthy memory and cognitive function with age.

One paper in the American Journal of Clinical Nutrition strongly linked 180 mg of DHA supplementation daily with age-related brain health.

Mood & Behavior

Another benefit of omega-3s: they may help you stay happy! The fatty acids in the brain help promote the flow of neurotransmitters like dopamine and serotonin, aka “feel-good chemicals.” One May 2014 review of 19 studies found those who took EPA and DHA alone, or alongside medication, had a significantly better mood than those who took a placebo.

Another study, published in August 2014, looked
at 200 youth ages 8 to 16 and found that those who took 1 gram (1000 mg) of omega-3s daily for 6 months saw greater improvements in behavior for up to a year.

Eye Health

Omega-3 supplementation is looking good for your peepers, as mounting research suggests that these fatty acids maintain healthy structure and function of the ocular tissue, keep membranes in the retina fluid, support tear production, and protect cells in the eye
from sun-, light-, oxygen-, and age-related damage. One study of 32,000 women showed that those who consumed more omega-3s had less dry eye. Other research shows that omega-3s support healthy vision with age.

Skin Health

While you may opt for skin creams and serums to fend off wrinkles, omega-3s can have major benefits when taken internally. Omega-3s nourish and hydrate skin cells, and help keep skin feeling great. One 2014 study of 45 participants with skin blemishes found those who took 2 grams (2000 mg) of EPA+DHA daily for 10 weeks saw improvements in skin health. Another examined the skin of 2,919 people aged 45 and 60 for signs of aging and then looked at it again 2½ years later. Women with the highest intake of EPA had significantly fewer topical signs of aging.

Pregnancy

In addition to being critical for fetal brain, nervous system, and immune system development, omega-3s—particularly DHA—have been shown to support a healthy pregnancy by promoting a healthy gestational length and fetal development, as well as a positive mood in moms. Since a woman’s DHA levels naturally drop during pregnancy, supplementation is critical.

The American Pregnancy Association cites the international expert-recommended dose of 300–600 mg of DHA daily for pregnant and lactating women. One study showed kids of women who took cod liver oil during pregnancy and while lactating had higher IQs. Some research also suggests that taking fish oil during pregnancy can have a positive effect on childhood allergies.

Child Development

Omega-3s are crucial nutritional building blocks for kids. In early childhood when the brain is developing rapidly, the omega-3 DHA is especially important because the brain relies heavily on it for proper growth. Throughout childhood, omega-3s continue to play an important role in many aspects of health and development. They are important for healthy brain and eye function, nervous and immune
system support, learning ability, and a healthy mood.

Joint Health

Exercise-induced inflammation can lead to compromised cartilage and tissue in the joints, resulting in discomfort and limited mobility. Omega-3s help support joint health, while promoting production of tissue-restoring compounds called resolvins and protectins.

Research shows that 1 gram (1000 mg) of EPA+DHA daily can help keep joints in check, and can even support the body’s anti-inflammatory response when confronting inflammation following exercise.

Sports Performance

In addition to joint benefits, fish oil has been shown to help support a healthy immune system during training, boost blood flow, support normal respiration, and create an overall better post-workout experience. One study found that when elite athletes
suffering from exercise-induced asthma were given 3.2 g (3200 mg) EPA and 2.2 g (2200 mg) DHA, they had healthier post-exercise lung function.

Healthy Metabolism

Omega-3s support healthy metabolism and can improve weight-loss efforts. One study in the American Journal of Clinical Nutrition found that adding 360 mg EPA and 1560 mg DHA to an aerobic weight-loss program helped to keep the pounds in check.