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July 30, 2025Omega-3 fatty acids play a crucial role in supporting your overall health, from your brain to your heart. If your diet doesn’t provide enough Omega-3, particularly EPA and DHA from oily fish, taking a supplement can offer significant benefits.
In this video, we’ll explore five potential benefits you might experience after taking an Omega-3 supplement for 30 days.
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1. Reduces Inflammation
Omega-3 supplements can be powerful tools for managing and reducing chronic inflammation throughout your body.
The active compounds, EPA and DHA, work at a cellular level to decrease the production of inflammatory substances like certain eicosanoids and cytokines.
By helping to balance your body’s inflammatory response, Omega-3s can lower the risk of many chronic diseases linked to inflammation.
Lowering inflammation can also lead to benefits you can feel, such as reduced joint stiffness and improved recovery.
By taking Omega-3 supplements, you will be giving your body a key nutrient to help control inflammation and promote overall wellness.
In one study, researchers conducted a large-scale umbrella meta-analysis of 32 previous reviews and found that omega-3 supplementation significantly reduced the concentrations of three key inflammatory biomarkers in adults.
2. Improves Heart Health
Omega-3 fatty acids are renowned for their role in maintaining cardiovascular health.
They are essential for regulating several factors that contribute to heart disease, including blood fats and blood pressure.
EPA and DHA help significantly lower triglyceride levels, which are a type of fat in your blood that can increase heart disease risk when elevated.
Omega-3s may also contribute to a modest reduction in blood pressure and help prevent the formation of plaque in the arteries.
By supporting healthy blood fat levels and circulation, you’re giving your heart the support it needs to stay strong.
A large meta-analysis, which combined data from 13 randomized controlled trials involving over 127,000 participants, found that marine omega-3 supplementation was associated with a significantly lower risk of most major cardiovascular events, including heart attack, coronary heart disease death, and total cardiovascular disease.
3. Supports Brain Function and Mood
Omega-3s, especially DHA, are vital for brain structure and function.
DHA is a major structural fat in your brain and the retina of your eye, essential for building and maintaining healthy nerve cells.
EPA plays a more significant role in regulating mood and inflammation within the brain.
Adequate levels of both are linked to better memory, improved focus, and a reduced risk of depression.
By nourishing your brain with these essential fats, you support clear thinking and emotional well-being.
A meta-analysis of 26 randomized controlled trials involving 2,160 participants found that omega-3 polyunsaturated fatty acid supplementation had an overall beneficial effect on depressive symptoms, with formulations containing a high proportion of EPA showing significant clinical benefits.
4. Promotes Eye Health
Omega-3 supplements can play a crucial role in maintaining eye health, particularly in protecting against common age-related issues.
DHA is a key structural component of the retina, and maintaining its levels is vital for vision.
Omega-3s also possess anti-inflammatory properties that can help alleviate symptoms of dry eye disease by improving the eye’s oil film and reducing irritation.
By supporting the structural integrity of the retina and managing inflammation, you help protect your vision for the long term.
A systematic review and meta-analysis of 19 randomized controlled trials involving over 4,200 patients with dry eye disease found that omega-3 fatty acid supplementation significantly improved both patient-reported symptoms and objective clinical signs, such as tear film stability and production, compared to placebo. The analysis further showed that these benefits were more pronounced with higher daily doses, longer duration of intake, and a higher percentage of EPA, leading to the conclusion that omega-3 supplementation is an effective and recommended strategy for managing dry eye disease.
5. Enhances Skin Health
Omega-3 supplements can contribute significantly to healthy, hydrated, and resilient skin.
These essential fats help maintain the strength of your skin’s barrier, preventing moisture from escaping and protecting it from irritants.
Omega-3s’ anti-inflammatory properties can help reduce redness and inflammation associated with skin conditions like acne and psoriasis.
They can also help regulate oil production and may protect your skin against sun damage.
By nourishing your skin from within, you give it the support it needs to stay smooth, hydrated, and clear.
A review of 38 studies examining omega-3 fatty acids and skin health found reported benefits for omega-3 supplementation in the treatment of inflammatory skin conditions like psoriasis, atopic dermatitis (eczema), and acne, while also noting its potential for systemic protection against UV damage.
How to take Omega-3 Supplement
Omega-3 supplements are best taken with a meal that contains some fat to enhance absorption.
For general health, a daily dosage of 250–500 mg of combined EPA and DHA is often recommended.
For specific therapeutic purposes, such as lowering high triglycerides or managing mood disorders, higher doses of 1000-4000 mg are often used, but it is crucial to consult with a healthcare professional before taking high doses of Omega-3s, especially if you are taking blood-thinning medications.