Healthy fats, such as monounsaturated and polyunsaturated fats, are associated with reduced risk for Type 2 diabetes, heart disease, and even better gut health. They can also help with weight management by increasing satiety and slowing down digestion. The bottom line is that healthy fats boost your health and keep you fuller for longer.
Omega-3 fatty acids are a type of polyunsaturated fat that has been extensively studied for their benefits to brain and heart health. A 2022 study found that individuals with high omega-3 fatty acids in their blood were more likely to have better cognitive and brain health in middle age. The study also assessed individual carriers of APOE-e4, a gene associated with a higher risk of Alzheimer’s. These findings are consistent with studies showing brain health benefits with higher omega-3 consumption.Â
In addition to better cognitive health, omega-3 fatty acid consumption has also been associated with better mental health, with studies showing potential benefits for depression and anxiety. In addition to brain benefits, many studies point to the gains in heart health as well. A 2021 meta-analysis of 38 randomized controlled trials found that omega-3 fatty acid consumption helped with improvement in cardiovascular outcomes. Further, a 2022 study in the Journal of the American Association found that 3 grams of omega-3 fatty acids daily was linked to improvements in blood pressure.
How much omega-3 should you consume daily?
There are two primary forms of omega-3 — the plant-based option, ALA, and the marine-based options, DHA and EPA. Both forms of omega-3 are good for you.
Studies show that most individuals are not getting enough omega-3s in their diet. The omega-3 fatty acids you should consume daily vary based on factors such as age and your health history. According to the CDC, experts haven’t established a recommended amount of DHA and EPA, but there are daily recommended amounts of ALA based on age and sex. The recommended…
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