The Benefits of Omega-3
Male and Female Fertility
Omega-3s benefit male and female fertility by improving sperm and egg function. Women taking Omega-3s were shown to have a 50% increase in pregnancy rates.
• Stanheiser 2022 (female) https://pubmed.ncbi.nlm.nih.gov/35147198/
• Hosseini 2019 (male) https://pubmed.ncbi.nlm.nih.gov/29451828/
• Nassan 2018 (Male) https://pubmed.ncbi.nlm.nih.gov/30196939/
• Trop-Stienberg 2024 (female) https://pubmed.ncbi.nlm.nih.gov/38628754/
• Trop-Steinberg 2023 https://pubmed.ncbi.nlm.nih.gov/36841983/
• Skoraka 2020 https://pubmed.ncbi.nlm.nih.gov/32397485/
Improving Pregnancy outcomes
Strong scientific evidence shows the benefit of Omega-3s for the best pregnancy outcomes. These include benefits for a healthy birth (significantly lowered risk of premature birth and it’s devastating consequences, pre-eclampsia and premature rupture of membranes), the health of the baby (with improved brain and eye development), and maternal health (lowering risk of postpartum depression and gestational diabetes).
• Cetin 2024 https://pubmed.ncbi.nlm.nih.gov/38070679/
• Best 2022 https://pubmed.ncbi.nlm.nih.gov/36228573/
• Middleton 2018 https://pubmed.ncbi.nlm.nih.gov/30480773/
• Bakouei 2020 https://pubmed.ncbi.nlm.nih.gov/32039806/
• Gao 2020 https://pubmed.ncbi.nlm.nih.gov/30231792/
Omega-3s (particularly DHA) are critical for brain and eye development in the fetus and infant. During pregnancy and breast-feeding the supply of these important fats comes from the mother, traveling through the placenta or breast milk to supply the growing baby’s needs. Unfortunately, up to 95% of women in the child-bearing years and in pregnancy do not meet the US dietary guidelines for intake of this important nutrient. This has led to a recommendation for every woman of child-bearing age to get adequate Omega-3s, including higher intake during pregnancy and breastfeeding.
• Innis 2008 https://pubmed.ncbi.nlm.nih.gov/18789910/
• Reis 2024 https://pubmed.ncbi.nlm.nih.gov/38823254/
• Nevins J, 2021 https://pmc.ncbi.nlm.nih.gov/articles/PMC8764572/
• Devarshi 2019 https://pmc.ncbi.nlm.nih.gov/articles/PMC6567027/
• Lauritzen 2016 https://pubmed.ncbi.nlm.nih.gov/26742060/
• Sherzai 2022 https://pubmed.ncbi.nlm.nih.gov/37711355/
Mental Health (incl. Postpartum Depression & Anxiety)
Omega-3s are highly concentrated in the brain tissue and have a very important role in brain cell signaling including within the pathways for dopamine and serotonin, the major chemicals involved in mood. It is no wonder that Omega-3s, therefore, have been shown to be effective for multiple mental health issues including depression, anxiety, and postpartum depression.
• Bozzotello 2016 https://pubmed.ncbi.nlm.nih.gov/27472373/
• Shahidi 2018 https://pubmed.ncbi.nlm.nih.gov/29350557/
• Zielinska, M. https://pubmed.ncbi.nlm.nih.gov/37299394/
• Sarris J, 2022. https://www.tandfonline.com/doi/10.1080/15622975.2021.2013041?
url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed
• Postpartum depression, Hsu 2018. https://pubmed.ncbi.nlm.nih.gov/29860183/
• Lauritzen 2016 https://pubmed.ncbi.nlm.nih.gov/26742060/
Omega-3 fats are associated with circadian clocks (and the ability to fall asleep) as well as decreasing night-time sleep disturbances (the ability to stay asleep), making them effective for improving sleep quality.
• Jackson, P. 2025 https://pubmed.ncbi.nlm.nih.gov/39749934/
• Niazi 2025 https://pubmed.ncbi.nlm.nih.gov/40563811/
• Checa-Ros 2022 https://pubmed.ncbi.nlm.nih.gov/36293015/
Omega-3s help blood vessels to relax and dilate and therefore lower blood pressure.A2022 meta-analysis (a large study combining evidence from 71 research studies) showed that doses between 2 g/d and 3 g/d were optimal for lowering both systolic and diastolic blood pressure.
• Zhang X 2022. https://pubmed.ncbi.nlm.nih.gov/35647665/
• Brosolo G 2024 (and fiber and microbiome interactions). https://pubmed.ncbi.nlm.nih.gov/39515560/
• Bercera C 2021. https://pubmed.ncbi.nlm.nih.gov/33283269/
• Lee J 2019. https://pubmed.ncbi.nlm.nih.gov/30735073/
Research continues to build on the effectiveness of Omega-3s for prevention of dementia and slowing of cognitive changes in those with mild cognitive impairment (MCI) or early dementia. Omega-3s are powerful as they work in multiple ways to decrease dementia: improving blood flow, decreasing amyloid deposits, reducing brain inflammation, improving brain cell connections and growth, and maintaining brain volume. In fact, a recent study has shown approximately 50% lower risk of Alzheimer’s disease and other dementias in those people with an Omega-3 index > 8.
• Sala-Vila 2022 https://pubmed.ncbi.nlm.nih.gov/35745137/
• Niazi 2025 https://pubmed.ncbi.nlm.nih.gov/40563811/
• Wei 2023 https://pubmed.ncbi.nlm.nih.gov/37028557/
• Cole 2009 https://pubmed.ncbi.nlm.nih.gov/19523795/
• Shahidi 2018 https://pubmed.ncbi.nlm.nih.gov/29350557/
• Derbyshire 2018 https://pubmed.ncbi.nlm.nih.gov/30111738/
• Canhada 2018 https://pubmed.ncbi.nlm.nih.gov/28466678/
The severity of pre-menstrual symptoms (both physical and emotional) can be reduced significantly with consistent and long-term use of Omega-3s.
• Behboudi S 2018. https://pubmed.ncbi.nlm.nih.gov/28707491/
• Obozo P 2024 https://pubmed.ncbi.nlm.nih.gov/38931266/
• Mohammadi M 2022 https://pubmed.ncbi.nlm.nih.gov/35266254/
Omega-3s have been shown to be of benefit for improving many of the symptoms and complications of PCOS due to their ability to improve insulin sensitivity, lower inflammation, improve blood lipid abnormalities, regulate hormone abnormalities and improve fertility.
• Trop-Steinberg 2023 https://pubmed.ncbi.nlm.nih.gov/36841983/
• Melo 2022 https://pubmed.ncbi.nlm.nih.gov/35180821/
• Yang 2018 https://pubmed.ncbi.nlm.nih.gov/29580250/
• Iervolino 2021 https://pmc.ncbi.nlm.nih.gov/articles/PMC8156462/
Perimenopause
During perimenopause, vasomotor issues are the most frequent cause of symptoms relating to heat intolerance, sweating, anxiety and other mood changes, and night sweats. Omega-3s have been widely shown to improve mood including anxiety and depression, likely due to its effect on improving vascular function and decreasing inflammation. While the degree of benefit is variable, many studies have demonstrated significant Omega-3 benefits for decreasing vasomotor symptoms.
• Wylenzek 2024* https://pmc.ncbi.nlm.nih.gov/articles/PMC11393286/
• Minihane 2025* https://pmc.ncbi.nlm.nih.gov/articles/PMC12209554/
• Palacios 2017* https://pubmed.ncbi.nlm.nih.gov/28562117/
• Absharini 2019* https://pubmed.ncbi.nlm.nih.gov/30628472/
• Harris W 2026 https://pubmed.ncbi.nlm.nih.gov/41176281/
• Shahidi 2018 https://pubmed.ncbi.nlm.nih.gov/29350557/
ADHD & Autism Spectrum Disorder
Omega-3s make up a significant proportion of the fats in the brain and are responsible for signaling between cells, stabilizing brain cells, and decreasing inflammation in the brain. For these reasons and more, Omega-3s have positive effects on ADHD and autism (particularly when combined with Vitamin D), now thought to be related disorders.
Chang 2018 https://pubmed.ncbi.nlm.nih.gov/28741625/
Checa-Ros 2021 https://pubmed.ncbi.nlm.nih.gov/33467150/
Bozzatello 2016 https://pubmed.ncbi.nlm.nih.gov/27472373/
Konakowska 2012 https://pubmed.ncbi.nlm.nih.gov/22928358/
Agostoni 2017 https://pmc.ncbi.nlm.nih.gov/articles/PMC5751211/
Patrick R 2015 https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fj.14-268342
Jiang 2023 https://pubmed.ncbi.nlm.nih.gov/37654990/
Omega-3s have a wide spectrum of health benefits and lowering inflammation is one of the primary ways that Omega-3s fight chronic disease. Because chronic inflammation contributes to almost every chronic disease, lowering inflammation will help to defeat them all.
• Kavyani 2022 https://pubmed.ncbi.nlm.nih.gov/35914448/
• Poggioli R 2023 https://pubmed.ncbi.nlm.nih.gov/37606147/
• Liput 2021 https://pubmed.ncbi.nlm.nih.gov/34203461/
• Calder 2017 https://pubmed.ncbi.nlm.nih.gov/28900017/
• Shivappa 2014 https://pubmed.ncbi.nlm.nih.gov/23941862/
• Calder 2013 https://pubmed.ncbi.nlm.nih.gov/23668691/
• Serhan C 2014 Nature. https://pubmed.ncbi.nlm.nih.gov/24899309/
Omega-3s can improve our longevity and health-span (healthy years of life) by decreasing the risk of many chronic diseases. But recent research has shown that they can even put the brake on the aging of our cells (in a 2025 study as much as 4 months of decreased aging over the 3-year period) – ultimately increasing lifespan.
• Harris 2021 https://pubmed.ncbi.nlm.nih.gov/33888689/
• Bischoff-Ferrari 2025 https://pubmed.ncbi.nlm.nih.gov/39900648/
• Wu 2024 https://pubmed.ncbi.nlm.nih.gov/39296507/
• McBurney 2021_5 yrs https://pubmed.ncbi.nlm.nih.gov/34134132/
Omega-3s act directly on cells, having positive effects against many cancers (particularly breast cancer, colon cancer, and prostate cancer) by decreasing cancer cell development, cancer growth, and cancer spread (metastasis). Omega-3s have even been shown to improve survival in those already diagnosed with cancer.
• Nabavi 2015 https://pubmed.ncbi.nlm.nih.gov/26227583/
• O’Keefe 2024 https://pubmed.ncbi.nlm.nih.gov/38506781/
• Liput 2021 https://pubmed.ncbi.nlm.nih.gov/34203461/
• Jing 2013 https://pubmed.ncbi.nlm.nih.gov/23919748/
• Jiang 2022 https://pubmed.ncbi.nlm.nih.gov/35830775/
• Wang 2023 https://pubmed.ncbi.nlm.nih.gov/35068276/
• Simopoulos 2002 https://pubmed.ncbi.nlm.nih.gov/12442909/
Skin Conditions
• Wang P. 2021 https://pubmed.ncbi.nlm.nih.gov/34241612/
• Pilkington S. 2011 https://pubmed.ncbi.nlm.nih.gov/21569104/
• Poggioli R 2023 https://pubmed.ncbi.nlm.nih.gov/37606147/
• Seis H 2004. https://pubmed.ncbi.nlm.nih.gov/15189118/
• Latreille J 2013. https://pubmed.ncbi.nlm.nih.gov/23938188/
Macular Degeneration
People consuming higher amounts of Omega-3s have up to a 39% lower risk of developing macular degeneration compared to those eating low levels. Adequate Omega-3s in the diet have also been shown to slow the progression of early macular degeneration.
• Meng 2022 https://pubmed.ncbi.nlm.nih.gov/35388706/
• Lee, Y 2024 https://pubmed.ncbi.nlm.nih.gov/38988860/
• SanGiovanni 2008 https://pubmed.ncbi.nlm.nih.gov/18779490/
• SanGiovanni J 2007 https://pubmed.ncbi.nlm.nih.gov/17502507/
• Souied 2015 https://pubmed.ncbi.nlm.nih.gov/26610051/
• Chong E 2009 https://pubmed.ncbi.nlm.nih.gov/19433719/
Heart
Lowered risk of heart disease is where excitement about Omega-3s began in the 1970s. Thousands of scientific studies have since been published emphasizing the benefit for reducing cardiovascular disease (CVD), including heart attack, stroke, heart failure, and sudden cardiac death. While some recent large-scale studies have shown more modest benefit for CVD, studies that include risk related to the Omega-3 index continue to show large benefits. In fact, people with an index of > 8 have 80% lower odds of heart disease.
• Wang T 2023 https://pubmed.ncbi.nlm.nih.gov/37264945/
• O’Keefe E 2024 https://pubmed.ncbi.nlm.nih.gov/38506781/
• O’Keefe J 2017 https://www.mayoclinicproceedings.org/article/S0025-6196(16)30764-9/fulltext
• Elagizi A 2021 https://pubmed.ncbi.nlm.nih.gov/33445534/
• Franco W 2025 https://pubmed.ncbi.nlm.nih.gov/40074603/
Lungs
Omega-3s have been shown to dilate the airways of the lung and decrease airway inflammation, resulting in decreased asthma symptoms.
• Kumar A 2016 https://pubmed.ncbi.nlm.nih.gov/26809946/
• Brigham E 2019. https://pubmed.ncbi.nlm.nih.gov/30922077/
• Simopoulos 2002 https://pubmed.ncbi.nlm.nih.gov/12442909/
Omega-3s superpower is lowering of inflammation. It is no wonder that they are effective in reducing joint pain and swelling.
• Poggioli R 2023. https://www.europeanreview.org/article/33310
• Simopoulous A 2022 https://pubmed.ncbi.nlm.nih.gov/12442909/
• Summer C 2010. https://pubmed.ncbi.nlm.nih.gov/20448572/
• Xu Z 2010 https://pmc.ncbi.nlm.nih.gov/articles/PMC2866054/
• Shahedi F 2018. https://pubmed.ncbi.nlm.nih.gov/29350557/
Muscles
Omega-3s benefit those performing physical activity (from those participating in strenuous sports to the active aging population) by improving cardiovascular health, injury prevention, and speeding recovery.
• Fernadez D 2024. https://pubmed.ncbi.nlm.nih.gov/38999792/
• Medoro A 2024 https://pubmed.ncbi.nlm.nih.gov/38804457/
• Barden A 2016. https://pubmed.ncbi.nlm.nih.gov/26655290/
• Jeromson S 2015 https://pubmed.ncbi.nlm.nih.gov/26610527/
• Farley G 2021 https://pubmed.ncbi.nlm.nih.gov/33618966/
Bones: Osteoporosis
Inflammation is known to affect the cells that build and break down bone. And it is known that inflammation increases after menopause. Omega-3s lower inflammation and are associated with improved bone mineral density, particularly when combined with adequate calcium intake and Vitamin D.
• Orchard 2014 https://pmc.ncbi.nlm.nih.gov/articles/PMC3899785/
• Weiss 2005 https://www.sciencedirect.com/science/article/pii/S0002916523119848?via%3Dihub
• Magnus 2007 https://www.sciencedirect.com/science/article/pii/S0002916523279897?via%Dihub
Back Pain & Disc Disease
By lowering inflammation, Omega-3s decrease degeneration of discs and are as effective in decreasing back pain as NSAIDs (like ibuprofen) without the side effects.
• Marron J 2006 https://pubmed.ncbi.nlm.nih.gov/16531187/
• NaPier 2019 https://pubmed.ncbi.nlm.nih.gov/31836696/
• Poggioli R 2023 https://pubmed.ncbi.nlm.nih.gov/37606147/
Pancreas: Diabetes
Omega-3 have been shown to be very beneficial for people with Type 2 diabetes as they are known to lower insulin resistance and fasting blood glucose levels as well as decreasing the risk of devastating complications such as heart disease and kidney disease.
• Kumar M 2022 https://pmc.ncbi.nlm.nih.gov/articles/PMC9104474/
• Delpino 2022 https://pubmed.ncbi.nlm.nih.gov/33480268/
• Shahidi 2018 https://pubmed.ncbi.nlm.nih.gov/29350557/
• Labato 2024 https://pubmed.ncbi.nlm.nih.gov/39683500/
• Lu J 2025 https://www.sciencedirect.com/science/article/pii/S2666634024003064?via%3Dihub
Spleen: Immune System
More than 70% of our immune cells lie along our gut, in direct contact with our microbiome (microbes like bacteria in our gut). Omega-3s assist our immune system by helping to create a healthy microbiome but they also stabilize the immune cells throughout our body and help to resolve inflammation caused by our immune system.
• Poggioli R 2023 https://pubmed.ncbi.nlm.nih.gov/37606147/
• Harris 2023 (Covid) https://pubmed.ncbi.nlm.nih.gov/36863828/
• Fu Y 2021 https://pubmed.ncbi.nlm.nih.gov/33488295/
• Costantini L 2017 https://pubmed.ncbi.nlm.nih.gov/29215589/
• Guteirrez S 2019 https://pubmed.ncbi.nlm.nih.gov/31614433/
• Pecora F 2020 https://pubmed.ncbi.nlm.nih.gov/33092041/