Supplements Health Benefits of Omega-3 Fatty Acids By Cathy Wong facebook twitter Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health. Learn about our editorial process Cathy Wong Fact checked by Fact checked by Emily Swaim on June 12, 2020 linkedin Emily is a fact checker, editor, and writer who has expertise in psychology, health and lifestyle content. Learn about our editorial process Emily Swaim Updated on June 12, 2020 Print John Block/The Image Bank/Getty Images Omega-3 fatty acids are important for a number of functions in the body. These functions include: Regulating inflammation Blood clotting Blood pressure Development of the nervous system Construction of cell membranes, especially for cells in the brain, retinas, and sperm Movement of substances in and out of cells Sources Available in dietary supplement form, omega-3s are found naturally in certain foods. Oily fish, such as salmon and mackerel, contain the omega-3s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Meanwhile, certain nuts, such as English walnuts, and vegetable oils (flaxseed, canola, and soybean) contain an omega-3 called alpha-linolenic acid (ALA). Health Benefits Research suggests that intake of omega-3 fatty acids may offer the following benefits: 1) Heart Health Increasing levels of DHA and EPA (either by eating fish or taking fish oil supplements) has been found to improve a number of cardiovascular disease risk factors. For example, studies show that omega-3 intake may lower triglyceride levels and slightly lower blood pressure. Some research suggests that omega-3s can also reduce risk of heart attack, stroke, and death among people with cardiovascular disease. 6 Healthy Ways to Cook Fish 2) Rheumatoid Arthritis Regular intake of fish oil supplements may reduce morning stiffness, the number of swollen joints, and the need for corticosteroid drugs in people with rheumatoid arthritis. Fish oil's anti-inflammatory effects may be key to its role in the treatment of rheumatoid arthritis. Additional Benefits A number of studies have shown that omega-3s may also be beneficial for people with the following health problems. However, the National Center for Complementary and Alternative Medicine cautions that more research is needed before conclusions can be drawn about the use of omega-3s in the treatment of these conditions. Depression (specifically MDD) ADHD Dementia Dry-eye disease Age-related macular degeneration Lupus Several population studies indicate that dietary intake of omega-3 fatty acids may lower your risk of developing certain types of cancer (including cancer of the breast or colon). However, randomized controlled trials need to be conducted before scientists can draw any conclusions about the anti-cancer effects of omega-3s. Caveats Although omega-3 supplements are generally considered safe when taken in low to moderate doses, they may cause the following symptoms in some cases: Diarrhea Heartburn Indigestion Abdominal bloating A fishy aftertaste is a common side effect of fish oil supplements. Taking the supplement before eating may reduce the aftertaste or burps. In high doses, fish oil can interact with certain medications, including antiplatelet and anticoagulant medications. Keep in mind that supplements haven't been tested for safety, and due to the fact that dietary supplements are largely unregulated, the content of some products may differ from what is specified on the product label. Also, the safety of supplements in pregnant women, nursing mothers, children, and those with medical conditions or who are taking medications has not been established. A Word From Verywell If you're considering the use of fish oil supplements, talk with your primary care provider first. Self-treating a condition and avoiding or delaying standard care may have serious consequences. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Akbar U, Yang M, Kurian D, Mohan C. Omega-3 Fatty Acids in Rheumatic Diseases: A Critical Review. J Clin Rheumatol. 2017;23(6):330-339. doi:10.1097/RHU.0000000000000563 National Institutes of Health. Office of Dietary Supplements. Omega-3 Fatty Acids. Updated October 17, 2019. James M, Proudman S, Cleland L. Fish oil and rheumatoid arthritis: past, present and future. Proc Nutr Soc. 2010;69(3):316-23. doi:10.1017/S0029665110001564 National Center for Complementary and Integrative Health. Omega-3 Supplements: In Depth. Updated May 2018. Bloch MH, Hannestad J. Omega-3 fatty acids for the treatment of depression: systematic review and meta-analysis. Mol Psychiatry. 2012;17:1272-1282. doi:10.1038/mp.2011.100 U.S. Food and Drug Administration. What You Need to Know About Dietary Supplements. Updated November 29, 2017.