Omega-3 Fatty Acids: A Complete Guide To Why They're So Good For Inflammation & Brain Health

At this point, it's safe to say the low-fat '90s are 100 percent over. Thanks to a newfound understanding of "good" fat versus "bad" fat, avocados are on practically every menu, and health-conscious people are spiking their coffee with butter and coating their veggies in coconut oil. Given this sudden surge in "good" fat consumption, you may be surprised to find out more than 90 percent of Americans are deficient in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two types of "good" omega-3 fatty acids.

Omega-6 and omega-3 fatty acids are two types of polyunsaturated fat, also known as the "good" kind of fat. They are both essential fatty acids1, which means that our body cannot produce an adequate amount on its own, so we must rely on our diet to achieve optimal levels. Once ingested, omega-6 and omega-3 are both transformed into other important fatty acids in the body. Omega-3, typically consumed in the alpha-linolenic acid (ALA) form, is converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) by the body, while omega-6 is converted into arachidonic acid (AA). Omega-3 and omega-6 compete for enzymes2 in the body to help them perform these conversions. So if you are predominantly consuming only one type of fatty acid, it may inhibit the other one from getting enough access to the enzymes. This is why it is important to consume them in the correct ratio.

The endocannabinoid system (ECS), a network of enzymes, receptors, and cannabinoids in our body, has been increasingly studied for its role in regulating pain, stress, anxiety, and inflammation. This "master regulatory system" interacts with compounds called cannabinoids that we produce naturally in our body (called endocannabinoids) or that we consume from plants (phytocannabinoids—like cannabis, which contains the well-known cannabinoids CBD and THC). These compounds bind to and activate cannabinoid receptors4 throughout the body, which are believed to be how the ECS mediates pain and bolsters the immune system.

You've likely already heard about the connection between omega-3s and heart health, and the important role they play in regulating and reducing triglycerides. Triglyceride levels are one of the key indicators of heart health and cardiovascular disease risk, along with HDL and LDL levels. High triglyceride levels have been associated with atherosclerosis5, the hardening of the arteries, which leads to heart attacks. Many studies have shown that omega-3s can help reduce triglyceride levels. In fact, the FDA has approved medications derived from omega-3-rich fish oil to treat extremely high triglyceride levels. Triglyceride lowering isn't the only way omega-3s can be heart healthy, though. The anti-inflammatory properties of omega-3s, via the aforementioned endocannabinoid system, may protect blood vessels6 from damage. Additionally, omega-3 supplementation has been found to slow resting heart rate7, which can be a risk factor for sudden cardiac death.

The brain is mostly made up of fat—in fact, 60 percent of the dry weight of the brain is fat10, primarily the omega-3 fatty acid DHA. Consuming adequate amounts of both omega-6s and omega-3s is crucial for brain development, integrity, function, and maintenance. Researchers believe fatty acids protect cognitive function by maintaining the fluidity of cells in the brain, increasing synaptic activity,11 and acting as messengers12 to dictate the synthesis and function of neurotransmitters. To this point, one study13 found that elderly adults with the highest levels of DHA were 47 percent less likely to develop dementia.

Low omega-3 levels have been associated with chronic inflammation16, potentially contributing to depression symptoms. Chronic inflammation may trigger or exacerbate depression17 by interfering with cell signaling in the brain, inhibiting neurotransmitter production, and messing with the central nervous system. Additionally, omega-3 fatty acids are integral to the production of serotonin, "the happiness hormone"—meaning: Not getting enough omega-3s might contribute to depression in more ways than one. In fact, many patients with depression have been found to have increased levels of inflammation17 and low levels of omega-3s, furthering evidence of the connection between omega-3s and depression.

The American Heart Association20 recommends eating at least two servings of fish each week in order to maintain optimal omega-3 levels. If you are worried about mercury in fish, have dietary restrictions, or otherwise don't think you're getting enough omega-3s, supplements are a great option. Integrative neurologist, mbg Collective member, and author of the best-selling book Grain Brain, Dr. David Perlmutter, suggests 800 to 1,200 mg of DHA daily, and the USDA recommends1 a maximum of 2 grams daily. Be careful not to go overboard—there is such a thing as too much good fat. Also, although omega-3 supplements are considered safe, they do have some mild side effects, including fishy burps and indigestion. Always be sure to check with your doctor before starting a new supplement regimen because omega-3s may interact with other medications, especially anticoagulants.