by - New research has found that intake of omega-3 fatty acids may reduce aggression and violent outbursts.
- The study found that omega-3 supplements could reduce an attack by 30%.
- Experts say that omega-3 has an anti-inflammatory effect on the brain and improves the production of dopamine and serotonin.
- To increase your omega-3 intake, you can take a supplement or eat more foods such as fatty fish, extra virgin olive oil, and walnuts.
If you rarely feel angry, irritable, or aggressive, then omega-3 may be a contributing factor.
New research has found that people who take omega-3 supplements such as fish oil or get enough omega-3 fatty acids from foods containing them may be less likely to have aggressive and violent outbursts.
Researchers at the University of Pennsylvania found that common omega-3 supplements reduced aggression by 30%, regardless of age or gender.
A meta-analysis of 29 randomized controlled trials showed that omega-3 reduced reactive aggression, which is behavior in response to provocation, and proactive, planned aggression.
“The results of the study – which indicate that omega-3 may reduce aggression and violent outbursts – align with existing knowledge about the critical role of these nutrients in brain health,” says Stefanie Daniels, a registered nutritional therapist who was not involved in the study. “Although interesting, it’s not surprising given the link between omega-3s, reduced inflammation, and neurotransmitter function.”
Daniels says these findings highlight the enormous impact diet and nutrition can have on behavior and emotional regulation.
Omega-3 fatty acids are essential fats that our bodies need but cannot produce on their own, so we must get them from the diet.
They are vital for various body functions, such as reducing inflammation, supporting brain health, and maintaining heart health.
Daniels says they also help keep cell membranes flexible and are critical to brain development and function, affecting mood and behavior.
She cites four main reasons why omega-3 appears to have this effect on aggression. First of all, they are anti-inflammatory.
“There is chronic inflammation in the brain
“By reducing inflammation, these fatty acids can promote a more stable and balanced mood.”
Psychiatrist and nutritional therapist Dr. Jennifer Kraker, MD, agrees.
She says that the anti-inflammatory properties of omega-3s are important for mood because when our immune system responses are elevated, they can trigger biochemicals that produce pro-inflammatory responses in the brain.
“This is neurotoxic to the brain and causes irritability and, for those at risk, aggression,” she explains. “Omega 3s work to inhibit this pathway.”
In addition, omega-3s improve the production and function of neurotransmitters such as serotonin and dopamine, both of which are critical for regulating our mood.
Dysregulation of these neurotransmitters
Omega-3s may also maintain the integrity and fluidity of these membranes, which Daniels says are essential for effective communication between brain cells.
“This helps with better emotional regulation and a reduction in aggressive behavior,” she explains.
A fourth reason why omega-3s may play a role in reducing aggression is related to the modulation of the HPA axis.
“The hypothalamic-pituitary-adrenal (HPA) axis controls the body’s response to stress, and omega-3s help modulate this axis, resulting in a more balanced stress response and reduced tendency toward aggression,” a Daniels explains.
Omega-3s may provide other brain health benefits in addition to reducing aggression.
Daniels says that thanks to their anti-inflammatory and neurotransmitter-modulating effects, they may reduce anxiety and depression.
In addition, omega-3s may protect against cognitive decline. “DHA helps maintain cognitive function and may reduce the risk of neurodegenerative diseases,” explains Daniels.
They may also improve neurodevelopment.
“In children, omega-3 supports brain development and cognitive performance, which may reduce ADHD symptoms,” notes Daniels.
Now that you know that omega-3s can improve your mood and reduce irritability, you may be wondering how to include more of them in your diet.
First of all, it’s a good idea to understand how much you need. Daniels says that adults should aim for 0.6 – 3g of EPA and 0.15 – 2g/day of DHA.
And if you are pregnant or nursing, you should eat 300-900 mg DHA daily.
Kraker believes that most Westerns are deficient in omega-3s.
“In my practice, if a person is deficient or insufficient in omega-3s, I usually start with a supplement of at least 2 grams per day of a supplement, as well as encouraging an increase in dietary sources,” she says .
Supplements can be a good place to start, but as Kraker points out, you shouldn’t neglect your diet.
Both experts agree that including more fatty fish in your diet will help. Daniels recommends eating fatty fish such as salmon, mackerel, anchovies, sardines and herring in your meals at least twice a week
Extra virgin olive oil is also a good source of omega-3. “Add extra virgin olive oil to smoothies, salad dressings or drizzle over cooked vegetables for a plant-based omega-3 boost,” advises Daniels.
“It’s better to use it as it comes rather than cooking with it because it can’t handle high heat. Also, whenever possible, buy extra virgin olive oil in a dark glass bottle so it stays optimal and doesn’t oxidize,” she says.
You may want to switch up your snacks to increase your omega-3 intake. Daniels says walnuts are a great source of ALA. “Enjoy them as a snack or add them to salads or your morning berry bowl,” she says.
Finally, chow down on chia seeds. “They are a few powerhouses that are rich in ALA and also provide fiber,” says Daniels. “Spread chia seeds on yogurt or blend into smoothies.”
The results of this study suggest that poor nutrition is a risk factor for behavioral problems and that you may be able to combat feelings of aggression by increasing your omega-3 intake.
However, healthy eating is not a comprehensive solution to violent outbursts. However, by eating more fatty fish, extra virgin olive oil, and nuts, a noticeable improvement in mood can occur.
