Omega-3 supplementation has been all over the health and fitness world in recent times. Some sources propose wild claims on its efficacy and range of health benefits. While some of these claims are overly grandiose in nature, this supplement has been definitively shown to have many positive research-backed effects in the body. Find out how implementing omega-3 fatty acids into your diet can improve your health and longevity.


Omega-3 is a type of polyunsaturated fatty acid, essential for the proper functioning of numerous health systems. Its main effects in the body are seen in its ability to lower inflammation and the positive outcomes of doing so. One study performed on medical students during their stressful final’s week demonstrated Omega-3 supplementation to be effective in reducing anxiety symptoms and overall bodily inflammation (1). While this conclusion seems profound on its own, it also helped to show omega-3 having beneficial effects on a younger population.

Heart Healthy

The way omega-3 may lower inflammation also causes it to potentially lower blood pressure. When you have lower blood pressure, it can strengthen heart health. Another study on omega-3’s efficacy showed supplementation to help lower the risk of cardiovascular disease (2). Whether you’re taking it for mental or physical health, including enough omega-3 in your diet is sure to help. Paired with consistent cardiovascular exercise, this can be a great boost towards lowering the risk of heart disease.

A Real Eye-Opener

Another one of the most well studied benefits omega-3 can have is on preventing age-related macular degeneration. As we age, our eyes tend to get weaker. However, omega-3 supplementation has been shown to help offset this degeneration (3). Truly the effects of omega-3, both immediate and long term, far justify its inclusion in a healthy diet.

How to Get Enough

If you’re looking to maximize the health benefits of this essential fatty acid, we’ve got you covered. Omega-3 can be naturally found in chia seeds, flaxseeds, and fatty fish, such as salmon, mackerel, and tuna. If you want to take the guesswork out of ensuring your intake of omega-3 is optimal, then a quality flaxseed oil or fish oil supplement is right for you. Dietary supplements ensure that you’re getting a high dose of omega-3 fats without having to consume so many servings of these fishy foods. Level up your diet by taking charge of what omega-3 can do for you.

Works Cited


About the Author

Jake Stewart

Jake Stewart

Jake is an author and weightlifter from the San Diego area. He has been in the gym for the past eight years, experimenting with weight training focused on aesthetics and strength. He...

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