2023-09-26 00:30:02
A few new studies added
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We added some new meta-analyses on this topic to our database.
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Omega-3 Fatty Acids
•Last Updated: September 26, 2023
Omega-3 fatty acids are essential polyunsaturated fatty acids. That means humans must consume them through their diet from sources like fish, seafood, walnuts, and flaxseeds. Omega-3s have anti-inflammatory properties and are crucial for brain development and cardiovascular health.
This page overlaps with our Fish Oil page, and the two will be merged in the coming months.
Omega-3 Fatty Acids is most often used for
Last Updated:September 26, 2023
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Not all omega-3 sources are equal; for example, although flax seed contains omega-3s, the body cannot effectively use them. Supplementing with algae can provide a usable form of DHA.
Omega 3 fatty acids in flax seed (as well as in Hemp Protein) are found in the form of Alpha-Linolenic Acid (ALA). Not only is ALA not sufficient to supplement on its own[1], but ALA has to be converted by the body into a usable form, and the ratio of conversion from unusable form to usable is rather poor, somewhere in the range of 5-15%[2]. Omega 3 supplements in the form of EPA and DHA are what the body tends to use for many of the benefits associated with fish oil.
For vegetarians and vegans, supplementing with DHA from algae can "markedly enhance the DHA status (of serum and platelets)" and "provide for the formation of substantial EPA"[3]. Supplementation of ALA and/or GLA is not enough[4].
- ^Wang C, Harris WS, Chung M, Lichtenstein AH, Balk EM, Kupelnick B, Jordan HS, Lau Jn-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: a systematic reviewAm J Clin Nutr.(2006 Jul)
- ^Gerster HCan adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?Int J Vitam Nutr Res.(1998)
- ^Conquer JA, Holub BJSupplementation with an algae source of docosahexaenoic acid increases (n-3) fatty acid status and alters selected risk factors for heart disease in vegetarian subjectsJ Nutr.(1996 Dec)
- ^Fokkema MR, Brouwer DA, Hasperhoven MB, Martini IA, Muskiet FAShort-term supplementation of low-dose gamma-linolenic acid (GLA), alpha-linolenic acid (ALA), or GLA plus ALA does not augment LCP omega 3 status of Dutch vegans to an appreciable extentProstaglandins Leukot Essent Fatty Acids.(2000 Nov)
- Lung Function - Watson H, Stackhouse COmega-3 fatty acid supplementation for cystic fibrosis.Cochrane Database Syst Rev.(2020-Apr-10)
- Interleukin 6 - Ibrahim Mohialdeen Gubari MEffect of omega-3 fatty acid supplementation on markers of inflammation and endothelial function in patients with chronic heart disease: A systematic review and meta-analysis.Cell Mol Biol (Noisy-le-grand).(2024 Jun 30)
- Anxiety Symptoms - Bafkar N, Zeraattalab-Motlagh S, Jayedi A, Shab-Bidar SEfficacy and safety of omega-3 fatty acids supplementation for anxiety symptoms: a systematic review and dose-response meta-analysis of randomized controlled trials.BMC Psychiatry.(2024 Jun 18)
- Itching - Alqahtani S, Bakhamees BH, Almalki FM, Alshaer AB, Altaymani AF, Alazmi MM, Almutlaq KA, Albalawi AM, Alfaqih AA, Abdullah R, Alnashri AH, Ebrahim AM, Alghofaili JEfficacy and Safety of Omega-3 Fatty Acids in Ameliorating Pruritus in Adult Patients With Chronic Kidney Disease: A Meta-Analysis of Randomized Controlled Trials.Cureus.(2024 Aug)
- Total Antioxidant Capacity (TAC) - Muzammil K, Khaleel AQ, Merza MS, Kyada A, Ariffin IA, Verma S, Kaur H, Hasaanzadeh SThe effects of ω-3 fatty acids on inflammatory and oxidative stress markers in patients with Type 2 diabetes mellitus: A systematic review and meta-analysis of controlled trials.Prostaglandins Other Lipid Mediat.(2024 Sep 5)
- Cardiovascular Disease Mortality - Dwiputra B, Ambari AM, Desandri DR, Purwowiyoto BS, Radi B, Pandhita BAW, Fatrin S, Santoso AThe Effect of Omega-3 Supplementation on Heart Failure Outcome: A Meta-Analysis of Randomized Clinical Trial.J Lipid Atheroscler.(2024 May)
- Cognition - Kalamara TV, Dodos K, Georgakopoulou VE, Fotakopoulos G, Spandidos DA, Kapoukranidou DCognitive efficacy of omega‑3 fatty acids in Alzheimer's disease: A systematic review and meta‑analysis.Biomed Rep.(2025 Apr)
- Depression Symptoms - Christos F Kelaiditis, E Leigh Gibson, Simon C DyallEffects of long-chain omega-3 polyunsaturated fatty acids on reducing anxiety and/or depression in adults; A systematic review and meta-analysis of randomised controlled trialsProstaglandins Leukot Essent Fatty Acids.(2023 Apr 2)
- Depression Symptoms - Kong L, Zhang Q, Wang H, Xu Y, Xu C, Chen Y, Lu J, Hu SExploration of the optimized portrait of omega-3 polyunsaturated fatty acids in treating depression: A meta-analysis of randomized-controlled trials.J Affect Disord.(2025 Jun 15)
- Sleep Efficiency - Shimizu K, Kuramochi Y, Hayamizu KEffect of omega-3 fatty acids on sleep: a systematic review and meta-analysis of randomized controlled trials.J Clin Biochem Nutr.(2024 Nov 1)