Not all fats are bad. In fact, some are absolutely necessary for your body to function the way it’s meant to. Omega-3 fatty acids fall into that category. They’re the kind of fat your brain loves, your heart thrives on, and your skin visibly benefits from.

But here’s the catch — your body can’t make omega-3 on its own. You either give it through the food you eat or end up running on empty. And most people today are unknowingly running low.

Low omega-3 levels are more common than you think. Poor memory, dry skin, constant inflammation, stiff joints, or even trouble focusing — these are often signals that the body is missing something fundamental.

In this blog, let’s talk about the health benefits of omega-3, what it actually does inside the body, how it supports everything from brain function to eyesight and skin health, and how to make sure you’re getting enough of it the right way.

What are Omega-3s?

Omega-3s are a category of essential fatty acids that play a role in everything from cell structure and hormone balance to heart, brain, and skin function — making the benefits of omega-3 fatty acids truly wide-ranging.

The four commonest omega-3s found in food are ALA, EPA, ETA, and DHA.

1.  Alpha-Linolenic Acid (ALA): This plant-based omega-3 can be found in green, leafy vegetables; walnuts, flaxseeds, chia seeds; and canola and soybean oils (although these rancid oils are not ones we recommend). ALA is a short-chain omega-3, and while not as bioavailable as EPA and DHA, it still contributes to the broader benefits of omega-3 fatty acids when consumed regularly through plant-based sources.
2. Eicosapentaenoic Acid (EPA): EPA is a 20-carbon carboxylic acid found in oily fish, algae oil, and krill oil. Your body can synthesize this molecule in its original form. EPA and DHA are the omega-3s your body needs in high quantities to benefit from the rewards they provide.
3. Eicosatetraenoic Acid (ETA): ETA is a lesser-known omega-3 carboxylic acid that also contains 20 carbons, like EPA, but only four bonds instead of five. It is found richly in roe oil and green-lipped mussels. It has only recently been recognized for its potent health benefits. Not only is it anti-inflammatory, just like the other omega-3s, but ETA can also limit your body’s production of the inflammatory omega-6 carboxylic acid arachidonic acid (ARA). In fact, ETA redirects the enzyme that typically creates ARA, and converts it to EPA instead.
4. Docosahexaenoic Acid (DHA): This 22-carbon molecule is additionally found in oily fish, krill oil, and algae oil. Your body converts some DHA molecules back to EPA to retain them at relatively equal levels, if you consume more DHA.

Understanding the different types of omega-3s — and how they work in harmony with other fatty acids in your meals is key to making the most of omega-3 use for long-term health.

Your body also needs omega-6s, another kind of carboxylic acid, to function correctly and forestall disease. Omega-6s are available with some types of linoleic acid. They are found in oil, grains, eggs, and so on. And while they are essential, the ratio in which it is present in the body compared to omega 3 is important.

Unfortunately, omega 6 is found in far more abundance than omega-3s, although your body craves a 1:1 ratio to keep inflammation low. Junk or processed foods contain a ratio closer to 20:1 or 30:1 of omega-6 to omega-3 fatty acids.

The ideal ratio of omega-6 foods to omega-3 in foods should be a minimum of 4:1.

What are the risks of low omega-3 use or excess omega-6?

• Inflammation (sometimes severe)
• Higher risk for cardiovascular disease and high cholesterol
• Digestive disorders
• Allergies
• Arthritis
• Joint and muscle pain
• Mental disorders like depression
• Poor brain development
• Cognitive decline

Health Benefits of Omega 3

From improving cardiovascular function and cognitive clarity to promoting radiant skin and better vision, the benefits of omega-3 fatty acids span nearly every system in the body. Let’s explore some of the most researched health benefits of omega-3.

1. Good for Heart Health:

One of the foremost and well-known benefits of omega-3s is that they positively affect risk factors related to heart conditions. Heart conditions and stroke are the leading causes of death worldwide, but communities, who eat diets rich in fish, have remarkably low instances of those diseases. Here is what we understand about heart issues or risks, including strokes and heart attacks, and omega-3s:

Lowering high triglycerides: The American Heart Association recognizes that omega-3s are generally needed for people with high triglycerides, a severe risk factor for heart conditions.

Regulating cholesterol: Research in 2022 by the National Institute of Health (NIH) finds that omega-3 benefits cholesterol levels by raising HDL (good) cholesterol levels.

Lowering high blood pressure: Another 2010 study by NIH found that three servings of salmon weekly successfully reduced pressure in young and overweight people over eight weeks.

Preventing plaque build-up: Alongside keeping the arteries away from damage, omega-3s may also help your body prevent plaque build-up liable for hardening and restriction of the arteries.

Reduce metabolic syndrome symptoms: The cluster of risk factors referred to as Metabolic Syndrome includes abdominal obesity, high blood glucose, high triglycerides, high vital sign, and low HDL cholesterol. These risk factors indicate a high possibility of developing a heart condition, stroke, or diabetes. Multiple studies have found that omega-3 supplementation improves these symptoms and helps guard you against the related diseases.

Preventing blood clots: It is evident that omega-3s help prevent platelets from clumping together, aiding in the prevention of blood clots that can cause significant harm.

2. May Fight Mental Disorders and Decline:

The omega-3 benefits for brain health include support for emotional stability, cognitive performance, and neuroprotection — especially when intake is consistent over time.

Depression and anxiety: These common psychological states tend to overpower most individuals today. However, those who regularly get good amounts of omega-3s are less likely to be depressed than those that are deficient in them.

ADHD: Studies by NIH comparing omega-3 levels in children have discovered that those with ADHD diagnoses have lower blood omega-3 fatty acids than healthy comparison subjects. Promising results seem to agree that there is some effectiveness of omega-3s for ADHD.

Schizophrenia: A meta-analysis conducted by the Saint Louis University School of Medicine found that multiple studies comparing omega-3s and schizophrenia found modestly positive results, specifically within the disease’s early stages.

Bipolar disorder: Also referred to as manic depressive illness, this emotional disorder may be a complex and sometimes debilitating condition. There is evidence to suggest that omega-3 benefits bipolar sufferers by helping to stabilise their mood.

Other mental disease and behaviours: Some studies have found correlations between omega-3s and a decrease in violence, antisocial behaviour, and borderline mental disorder.

Alzheimer’s and age-related mental decline: Small clinical trials have seen a potentially neuroprotective effect of omega-3 fats on people affected by dementia, age-related mental decline, and even Alzheimer’s disease. It seems that prime levels of omega-3s within the blood can slow or reverse some cognitive decline.

3. Reduce Inflammation:

One reason why omega-3 fatty acids can also be so beneficial to several health aspects shared above might be that they help decrease system-wide inflammation. Inflammation is at the foundation of most diseases, and is said to be the progression of nearly every major illness. By eating a nutrient-dense and anti-inflammatory diet, you give your body the ability to fight diseases, like it was designed to.

4. Linked to Preventing and Managing Autoimmune Diseases:

Characterized by the system attacking its healthy cells, autoimmune conditions include diseases like type 1 diabetes, lupus, atrophic arthritis, colitis, MS, leaky gut syndrome, and many more.

Multiple studies have found links between high omega-3 intake, and a decreased risk for autoimmune disorders or improved autoimmune disease symptoms. A number of these suggest the most protective effects come, when omega-3 fatty acids are consumed in high amounts within the first year of life.

5. Related to Lowered Cancer Risks:

Through several epidemiological studies by Ram Bahadur Singh, during which researchers observe trends in large population samples over time, it seems possible that prime levels of omega-3 fats could also be related to a lowered risk of certain cancers.

6. May Support Healthy Bones and Joints:

The issue of osteoporosis may be a significant factor for older adults, affecting many people worldwide.

Essential fatty acids, including omega-3s, are recognized in research as ready to increase the quantity of calcium you absorb from your gut (partly by enhancing the vitamin D effect), and improve the strength of your bones and synthesis of bone collagen.

7. Might Improve Sleep Quality:

Children, especially, seem to experience sleep problems once they do not get enough omega-3 fatty acids in their diets. In adults, low omega-3 levels are related to obstructive apnoea. One reason for this might be that low omega-3s are linked to lower levels of melatonin, the hormone partly liable for helping you fall asleep in the first place.

The good news is that sleep deprivation tends to improve in patients treated with omega-3 supplementation in adults and youngsters alike.

8. Beneficial for Infant and Child Development:

It seems that infancy and childhood are important periods of time during a person’s life to include plenty of omega-3s within their diet, probably due to the quantity of long-chain fatty acids found within the brain and retina. It is crucial for developing babies and youngsters to urge a decent amount of DHA and EPA, so their brains and eyes develop fully and adequately.

Pregnant moms should be particularly conscious of this, because children with mothers who supplement with omega-3s during pregnancy score better on mental processing, psychomotor skills, hand-eye coordination, and audio processing tests at nine months, and at 4 years old. These children also seem to possess lowered ADHD risk.

It is possible that supplementing with EPA, ETA, and DHA can even help prevent spastic paralysis, autism spectrum disorders, and asthma in some children.

9. May Fight Menstrual Pain:

Premenstrual Syndrome (PMS) cramps affect about 75 per cent of menstruating women, and become debilitating and affect work or home life for a few of them. However, research by Wiley shows that supplementing with omega-3s significantly affects menstrual symptoms, making them milder.

One study Indian Journal of Science & Technology, comparing ibuprofen and fish oil supplements during adolescent PMS, found that the supplement worked better to alleviate menstrual pain than quality medication.

10. Linked to Lowered Degeneration Risk:

Your retina contains high concentrations of DHA, a key omega-3, which makes it vital for maintaining omega-3 eyesight benefits and optimal retinal health. High omega-3 levels are significantly correlated with a lower risk of age-related degeneration, the leading explanation for blindness in those over 60 years old.

11. Support Healthy Skin and Slow Ageing:

In many similar ways, omega-3 fatty acids protect bone density and also promote glowing skin from within. Some of the most noticeable omega-3 benefits for skin include improved elasticity, reduced inflammation, and balanced oil production. DHA and EPA both benefit your skin by managing natural oil (sebum) production and by slowing down aging.

Some studies by NIH even show that omega-3 benefits the skin by helping to stop acne and related inflammation.

Regular omega-3 use not only supports your internal health but also shows up externally — in your energy, mood, skin, and even how well you sleep.

Food Sources of Omega 3:

By coupling omega-3s with vitamin E (almonds, sunflower seeds, sesame oil, and so on), you are likely to absorb more of the nutrient without them causing any havoc of oxidation.

The foods highest in dietary omega-3 fats include:

• 100g of salmon, tuna, mackerel, Bombay duck, and pomfret (mercury-free)
• 1 bowl of Kidney beans
• 1 cup of Black gram dal
• 1 bowl of Chickpeas
• 1 tablespoon of flax seeds, chia seeds, pumpkin seeds, sesame seeds, and hemp seeds
• 7-8 almonds or walnuts
• 1 bowl of cooked green leafy vegetables (fenugreek, spinach, parsley, amaranth leaves, dill leaves, and so on)

It is best to get your dose of fatty acids from omega-3 foods, since they supply other nutrients that benefit your health as well, like vitamin K, folate, phosphorus, and so on.

Risks and Side Effects of Omega-3 Use :

While the health benefits of omega-3 are well established, here are a few precautions to keep in mind, especially when increasing your intake:

• Watch for mercury and contaminants:

Some seafood high in omega-3s may also contain mercury, dioxins, or other industrial pollutants. Stick to low-mercury fish like salmon, sardines, and mackerel.

• Be cautious with supplementation:

Overuse of omega-3 supplements can lead to side effects like blood thinning or digestive discomfort. Always speak to a healthcare provider before starting or increasing omega-3 supplements.

• Monitor dosage if on medication:

Omega-3s can interact with blood pressure or blood-thinning medications. If you’re on medication, medical guidance is essential before adjusting omega-3 use.

• Check for allergic reactions:

Fish or shellfish allergies may pose a problem for those sourcing omega-3s from marine oils. Plant-based alternatives like flaxseed or algal oil may be safer in such cases.

Frequently Asked Questions (FAQs)

Q1. What are the top health benefits of omega-3 fatty acids?

Omega-3 fatty acids are known to support heart health, reduce inflammation, improve brain function, and lower the risk of chronic diseases like diabetes, arthritis, and depression. These health benefits of omega-3 make them one of the most valuable nutrients for overall wellbeing.

Q2. How does omega-3 benefit the skin?

One of the most visible omega-3 benefits for skin is improved hydration and elasticity. Omega-3s may also help reduce acne, eczema, and skin sensitivity, while slowing signs of premature aging by supporting the skin’s barrier function.

Q3. Is omega-3 good for brain health?

Yes, the omega-3 benefits for the brain include enhanced cognitive function, memory, and mood regulation. DHA, a type of omega-3, is a key structural fat in the brain and is crucial for both developing and aging brains.

Q4. Can omega-3 improve eyesight?

Absolutely. Omega-3 fatty acids, particularly DHA, play a critical role in maintaining retinal structure and function. The link between omega-3 eyesight benefits and lower risk of age-related macular degeneration and dry eye is well-supported.

Q5. How much omega-3 should I use daily?

The ideal omega-3 use varies by age, gender, and health condition. Most experts recommend consuming omega-3s through fatty fish (2–3 servings a week) or seeds and nuts. For supplements, it’s best to consult a healthcare provider for personalised dosing.

Q6. What are some natural food sources rich in omega-3 fatty acids?

Excellent dietary sources include salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts, and green leafy vegetables. These foods offer not just the benefits of omega-3 fatty acids but also deliver vitamins, minerals, and antioxidants.

Final Thoughts

Omega-3s are essential fatty acids that your body cannot produce on its own, yet they’re involved in several critical functions — from regulating inflammation to supporting heart, brain, and immune health. Despite their importance, most people don’t consume enough omega-3 fats or maintain a healthy omega-6 to omega-3 ratio. Ideally, this balance should be close to 4:1 or lower to truly experience the health benefits of omega-3.

There are three main types of omega-3s: ALA (plant-based), EPA, and DHA (primarily found in marine sources). All three contribute in different ways to your wellbeing. Regular omega-3 use has been linked to improved cardiovascular health, cognitive function, better skin, reduced inflammation, and even a lower risk of certain autoimmune diseases and cancers.

The best way to ensure you’re meeting your needs is by prioritising whole foods rich in omega-3s — such as fatty fish, flaxseeds, walnuts, chia seeds, and leafy greens — rather than relying solely on supplements. A balanced, food-first approach offers not only these fats but also additional nutrients that work synergistically to support overall health.