Omega-3 Fatty Acids: Reduce Aggressive Behavior

by Mila McManus, MD

Omega-3 fatty acids are crucial for cognitive function and emotional regulation, and a recent meta-analytic review confirms their effectiveness in reducing aggressive behavior. Unfortunately, Omega-3s are grossly void in a standard Western diet. Ideal sources are found in SMASH fish—salmon, mackerel, anchovies, sardines, and herring. They are also harvested from the tiny plankton called krill. 100% grass-fed and finished beef is another source, though commercially raised beef has hardly any, relatively speaking. You might need good sources and intentional supplementation of Omega-3 fatty acids.

One large meta-analytic review (see link below for full report) of randomized controlled trials with over 3,918 participants further supported the evidence and effectiveness of Omega-3 fatty acid supplementation in reducing aggressive behavior in children and adults. The study confirmed beneficial effects across age, gender, recruitment samples, diagnoses, treatment duration, and dosage. Omega-3 supplementation also reduced reactive and proactive forms of aggression, especially concerning self-reports. These findings provide sufficient evidence that omega-3 supplementation can be a cost-effective and safe way to reduce aggression in children and adults in the community, clinics, and criminal justice system.

Omega-3 supplementation can also do much more. It is useful to improve or treat leaky gut, fatty liver, dementia, bipolar disorder, diabetes, elevated triglycerides, obesity, general inflammation, infertility, hair loss, edema, eczema, joint pain, dry eyes, rheumatoid arthritis, menstrual cramps, and mitochondrial dysfunction. It’s also a natural blood thinner, but would not itself replace a prescribed one.

Consult with your healthcare provider to see if Omega-3 fatty acids are right for you. Also, pass the information to families you know who struggle with aggressive behavior in children or adults.

Be Well.

References:

https://www.sciencedirect.com/science/article/abs/pii/S1359178924000466

Omega-3: Research Indicates Many Benefits

by Mila McManus, MD

There has been significant research demonstrating the value of omega-3 fatty acids but several new studies reveal many other benefits!

There has been significant research demonstrating the value of omega-3 fatty acids for cardiovascular benefits, and several new studies reveal many other benefits as well! It should be no surprise since omega-3 fatty acids are anti-inflammatory.

Brain Function: Learning, Memory, Behavior, Anti-Aging[1]

Nutrition Neuroscience presented a systematic review and meta-analysis of the effects of omega-3 fatty acids on brain-derived neurotrophic factor (aka BDNF). BDNF is a protein in the brain and nerves that preserves nerve cells as well as encourages the growth of new nerves. The growth of new nerve cells in the brain is called “neuroplasticity”, or “brain plasticity”. This refers to the brain’s ability to heal and direct activity over new pathways. BDNF supports brain function as we age, as well as plays an important role in learning, memory, and behavior at all ages.

Migraine Headaches[2]

Advances in Nutrition posted a review of a meta-analysis of 6,616 participants treated over 18 weeks showed high dose omega-3 fatty acids EPA/DHA outperformed existing pharmaceutical drugs in reducing the frequency and severity of migraine headaches.

Reduced Risk for Autoimmune Disease[3]

The randomized VITAL trial reported that among 21,592 participants who agreed to be followed for an additional 2 years after discontinuation of the trial, found that the benefits of daily marine omega-3 fatty acids remained statistically significant even two years after taking it to protect against autoimmune disease. Both Vitamin D and Omega-3’s were found to be protective while being taken, but the Omega-3 benefit continued to be prevalent even two years after supplementation was discontinued.

Ideal dietary sources for Omega 3 fatty acids, which can be difficult to get in the standard American diet (aka SAD), include fatty fish such as mackerel, anchovies, herring, sardines, rainbow trout, and salmon. Flaxseed, chia seed, and walnuts are also rich sources. Supplemental krill or cod liver oil are also excellent sources. A note–farmed salmon is extremely toxic, so be mindful about eating wild Pacific Salmon only!

Talk to your medical provider to determine if Omega-3 supplementation is right for you and to ensure the appropriate dose and type of supplementation for you.

Reduce inflammation. Be Well.

[1] Ziaei, S., et. al., A systematic review and meta-analysis of the omega-3 fatty acids effects on brain-derived neurotrophic factor (BDNF). Nutrition Neuroscience, August 17, 2023. Doi: 10.1080/1028415X.2023.2245996.

[2] Tseng, P.-T., et.al., High dosage omega-3 fatty acids outperform existing pharmacological options for migraine prophylaxis: A network meta-analysis. Advances in Nutrition, August 8, 2023. Doi.org/10.1016/j.advnut.2023.100163.

[3] Osterweil, Neil. Preventing autoimmune disease: New findings on vitamin D,o Omega-3 supplements. Medscape Medical News. February 7, 2024.