20 Reasons why Omega-3 fatty acids should be part of a middle age diet

Omega-3 fatty acids are considered essential fatty acids, which means that they are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. The University of Maryland Medical Center has aggregated the following information on how omega-3 fatty acids may be helpful in treating a variety of conditions. Any one of these should be enough to convince even the biggest skeptic of the need to include it in one's diet.

High Cholesterol. Those who follow a Mediterranean-style diet [rich in omega-3 fatty acids] tend to have higher HDL ("good") cholesterol levels. In addition, fish oil supplements containing EPA and DHA have been shown to reduce LDL ("bad") cholesterol and triglycerides.

High Blood Pressure. Several studies suggest that diets and/or supplements rich in omega-3 fatty acids lower blood pressure significantly in people with hypertension.

Heart Disease. Evidence suggests that EPA and DHA found in fish oil help reduce risk factors for heart disease including high cholesterol and high blood pressure.

Stroke. Strong evidence from population-based studies suggests that omega-3 fatty acid intake (primarily from fish), helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain.

Diabetes. Omega-3 fatty acids from fish oil can help lower triglycerides and raise HDL, so people with diabetes may benefit from eating foods or taking supplements that contain DHA and EPA.

Weight Loss. Studies suggest that overweight people who follow a weight loss program including exercise tend to achieve better control over their blood sugar and cholesterol levels when fish rich in omega-3 fatty acids (such as salmon, mackerel, and herring) is a staple in their low fat diet.

Arthritis. Several articles reviewing the research in this area conclude that omega-3 fatty acid supplements reduce tenderness in joints, decrease morning stiffness, and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.

Osteoporosis. In a study of women over 65 with osteoporosis, those given EPA and GLA supplements experienced significantly less bone loss over three years than those who were given a placebo.

Depression. People who do not get enough omega-3 fatty acids or do not maintain a healthy balance of omega-3 to omega-6 fatty acids in their diet may be at an increased risk for depression. In a study of people with depression, those who ate a healthy diet consisting of fatty fish two to three times per week for 5 years experienced a significant reduction in feelings of depression and hostility.

Manic/Depression (Bipolar Disorder). In a study of 30 people with bipolar disorder, those who were treated with EPA and DHA (in combination with their usual mood stabilizing medications) for four months experienced fewer mood swings and recurrence of either depression or mania than those who received placebo.

Schizophrenia. Preliminary evidence suggests that people with schizophrenia experience an improvement in symptoms when given omega-3 fatty acids. (Note that there has been at least one study with conflicting results.)

Attention Deficit/Hyperactivity Disorder (ADHD). In a study of nearly 100 boys, those with lower levels of omega-3 fatty acids demonstrated more learning and behavioral problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels.

Eating Disorders. Studies suggest that men and women with anorexia nervosa have lower than optimal levels of polyunsaturated fatty acids (including ALA and GLA).

Burns. Essential fatty acids have been used to reduce inflammation and promote wound healing in burn victims.

Menstrual Pain. In a study of nearly 200 Danish women, those with the highest dietary intake of omega-3 fatty acids had the mildest symptoms during menstruation.

Breast Cancer. Women who regularly consume foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. In addition, the risk of dying from breast cancer may be significantly less for those who eat large quantities of omega-3 from fish and brown kelp seaweed (common in Japan).

In addition to these, recent studies have come out with these potential benefits:

Child health. Children whose mothers get enough omega-3 fatty acid during pregnancy may have sharper problem-solving skills in infancy. [More information here].

Prostate Cancer. A diet high in omega-3 fatty acids found in fish oil and certain types of fish could potentially improve the prognosis of men who are genetically prone to develop prostate cancer. [More information here.]

Alzheimer's symptoms. Omega-3 supplements can, in certain cases, help combat the depression and agitation symptoms associated with Alzheimer’s disease. [More information here]

Retinopathy. Increasing intake of the omega-3 fatty acids DHA and EPA, found in popular fish-oil supplements, may protect against retinopathy, a deterioration of the retina. [More information here and here.]

Please note that with so many variables involved in health it can be tricky to determine the exact benefits/risks of any particular dietary intake, including omega-3 fatty acids. It is not uncommon for a study promoting the benefits of a particular intake to be followed by one showing a completely different outcome. Furthermore, caution needs to be exercised when deciding the the source of omega-3 fatty acids in one's diet, especially mercury-laden fish, and most supplement manufacturers are only loosely regulated (if regulated at all). The best advice is to talk to your primary health provider and perhaps treat yourself to a visit to a nutritionist where you can create a diet of foods that you enjoy but that provide you the benefits you will need to maintain the quality of life you'd like in later life.

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