The Science Behind Omega-3 Fatty Acids: Heart and Brain Health

Article by Arnie Gitomer Aug 5, 2025

Omega-3 fatty acids are polyunsaturated fatty acids that support cardiovascular disease prevention and enhance cognitive performance. Extensive research demonstrates that fatty acids have anti-inflammatory properties, and omega-3 fatty acid supplementation improves cardiovascular outcomes.

Additionally, clinical trials of omega-3 fatty acids have shown that these essential fatty nutrients reduce the risk of coronary heart disease. To comprehensively explain these nutrients, visit the Cleveland Clinic’s overview of omega-3 fatty acids.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are essential fatty nutrients that the body cannot manufacture alone. As unsaturated fatty acids are essential nutrients, optimal levels of omega-3 fatty acids ensure that both the heart and brain receive the health benefits of consuming these fats.

The three primary types include:

• Eicosapentaenoic acid (EPA): Found mainly in fish and seafood, EPA—present in oily fish and cod liver oil—has been shown to lower triglyceride levels and improve fatty acids on cardiovascular health.
• Docosahexaenoic acid (DHA): DHA supports cognitive performance and is a key component in brain development. It is recommended to eat two servings of fish per week, rich in omega-3, to boost DHA levels naturally.
• Alpha-linolenic acid (ALA): An essential fatty acid found in plant-based sources like flaxseeds, chia seeds, and walnuts. Although ALA must be converted into EPA and DHA to fully deliver the benefits of omega-3 fatty acids, maintaining a high fatty acid intake is recommended to prevent omega-3 deficiency.

Omega-3s and Heart Health

Cardiovascular disease is the leading cause of death in many regions, and current research on the effects of omega-3 on cardiovascular health is clear. Consuming fish and fish oil supplements like cod liver oil can influence heart health in multiple ways.

Cardiovascular research supports these points:

• Lower triglyceride levels: High triglyceride levels elevate the risk for cardiovascular disease. Omega-3 may lower these levels by up to 30%, illustrating the effect of fish oil on lipid profiles.
• Reduce blood pressure: Incorporating omega-3 fatty acid supplementation into a diet that includes eating fish regularly can widen blood vessels and improve circulation.

• Prevent plaque buildup: Research indicates that fatty acids in fish prevent the formation of arterial plaques, reducing the risk of coronary heart disease.
• Regulate heart rhythm: Clinical trials on omega-3 supplements show that taking them may lower the risk of arrhythmias.

Scientific Evidence Supporting Omega-3s for Heart Health

A meta-analysis published in the Journal of the American Heart Association confirmed that higher polyunsaturated fatty acid intake from fish and fish oil supplementation is linked to a reduced risk of heart attacks and strokes. The Food and Drug Administration has also noted the health benefits of consuming omega-3 fatty acid sources and recommends omega-3 supplements for people at risk of cardiovascular issues.

When deciding on your diet and supplementation, consult the latest research and consider the benefits of omega-3 fatty acids on cardiovascular health.

Omega-3s and Brain Health

The brain comprises nearly 60% fat, and DHA, one of the primary omega-3s, is a major structural component of brain cells.

Here are some of the benefits of omega-3 on brain health:

• Improves cognitive function: DHA is essential for brain development in infants and helps maintain memory and cognitive function in adults.
• Reduces the risk of neurodegenerative diseases: Studies suggest that omega-3s may lower the risk of Alzheimer’s disease and other forms of dementia.
• Supports mental health: Omega-3 fatty acids have been linked to lower rates of depression and anxiety. EPA, in particular, is known to have mood-enhancing properties.

Scientific Evidence Supporting Brain Health Benefits of Omega-3s

A study published in Neurology found that higher DHA levels were associated with improved memory and cognitive performance in older adults. Additionally, a JAMA Psychiatry study revealed that omega-3 supplementation helped reduce symptoms in individuals with major depressive disorder.

How Much Omega-3 Do You Need?

The optimal dosage of omega-3s depends on age, health status, and dietary intake. According to the National Institutes of Health (NIH), the recommended amounts of omega-3 fatty acids include:

Additionally, individuals with heart disease or high triglycerides may benefit from 1,000–4,000 mg of EPA and DHA combined daily. Remember, research has shown that fish oil supplements may enhance the benefits of omega-3, though AHA does not recommend omega-3 supplementation for every case. Always consult with a healthcare professional before beginning any omega-3 dietary supplements.

Best Dietary Sources of Omega-3s

Foods naturally rich in omega-3 provide more than just these fatty acids; they offer other nutrients that support comprehensive health. Foods include:

• Fatty fish: Salmon, mackerel, sardines, and anchovies.
• Shellfish: Oysters and shrimp deliver marine omega-3s and offer a methyl end of the fatty acid structure that supports absorption.
• Seeds and nuts: Flaxseeds, chia seeds, and walnuts.
• Plant oils: Flaxseed, canola, and soybean oils provide the essential amounts of omega-3 fatty acids.
• Fortified foods: Some eggs, dairy products, and plant-based milk alternatives.

For a detailed guide on omega-3-rich foods, refer to Healthline’s comprehensive list.

Omega-3 Supplements: What to Look For

If your diet lacks sufficient omega-3 fatty acids, an omega-3 fatty acid supplement can help bridge the gap.

When selecting an omega-3 dietary supplement, consider the following criteria:

• EPA/DHA content: Look for products offering at least 500 mg of combined EPA and DHA per serving.
• Purity and certification: Ensure products are free from heavy metals and contaminants. Certifications, including those from organizations like the IFOS or USP, confirm that fish oil supplements may meet quality standards.
• Form of omega-3s: Triglyceride forms typically allow for better absorption than ethyl ester forms; note that the methyl end of the fatty chain can affect this process.
• Sustainability: Choose brands that source omega-3s from sustainable fisheries and offer a type of fish known for being rich in omega-3 fatty acids.

Frequently Asked Questions (FAQs)

1. Can omega-3 supplements replace fish in my diet? 

While omega-3 fatty acids are incredibly important, fish oil supplements usually have mild side effects. Although they provide a concentrated dose, they do not offer the fatty acids and other nutrients found in fish.

2. How long does it take to see the benefits of omega 3?

Most individuals observe improvements in cognitive performance of cardiovascular markers and fatty acids within 6–12 weeks of consistent use, especially when combining omega-3 supplementation and cardiovascular disease management strategies.

3. Are there any side effects of taking omega-3 supplements?

Some may experience mild side effects, such as fishy burps, nausea, or digestive discomfort. Research found that taking omega-3 supplements with food did not reduce these effects.

4. Can vegetarians and vegans get enough omega-3?

Yes. Omega-3 dietary supplements, including those formulated as an omega-3 fatty acid supplement from algal oil, provide a direct source of DHA and EPA for those who do not consume fish.

5. Is there an upper limit for omega-3 intake?

Exceeding 5,000 mg per day could increase the risk of blood thinning and bleeding complications.

Final Thoughts

Omega-3 fatty acids are essential in supporting health, with benefits ranging from improved cardiovascular profiles to enhanced cognitive function. Research indicates that adequate omega-3 intake may treat specific chronic issues.

At Willner Chemists, we offer a selection of high-quality omega-3 dietary supplements, including trusted products like Natural Factors Omega-3 Rx, that meet stringent standards for purity and potency. Explore our range today to support long-term health.