- A new study finds that consuming omega-3 fatty acids may reduce aggression and violent outbursts.
- Studies have found that omega-3 supplements can reduce aggression by 30%.
- Experts say omega-3 has an anti-inflammatory effect on the brain and promotes the production of dopamine and serotonin..
- To increase your omega-3 intake, you can take a supplement or eat more foods like oily fish, extra virgin olive oil, and walnuts.
If you rarely get angry, irritable or aggressive, omega-3s may be a contributing factor.
A new study finds that people who get enough omega-3 fatty acids, either by taking omega-3 supplements such as fish oil or by eating foods that contain them, may be less prone to aggressive and violent outbursts.
Researchers at the University of Pennsylvania found that taking a common omega-3 supplement reduced aggression by 30 percent, regardless of age or gender.
A meta-analysis of 29 randomized controlled trials showed that omega-3s reduce both reactive aggression, which is a response behavior to provocation, and proactive aggression, which is a planned behavior.
“The findings showing that omega-3s may reduce aggression and violent outbursts are consistent with existing knowledge that these nutrients play an important role in brain health,” says Stephanie Daniels, a registered dietitian who was not involved in the study. “This is interesting, but not surprising, given the links between omega-3s and reduced inflammation and neurotransmitter function.”
Daniels says these findings highlight the profound impact that diet and nutrition have on regulating behavior and emotions.
Omega-3 fatty acids are essential fats that our bodies need but cannot produce, so they must be obtained from the diet.
These are important for a variety of bodily functions, including reducing inflammation, supporting brain health, and maintaining heart health.
Daniels says they also help keep cell membranes flexible, which is essential for brain development and function and influences mood and behavior.
She points out four main reasons why omega-3s seem to have such an effect on aggression: First, omega-3s have anti-inflammatory properties.
“Chronic inflammation in the brain
“By reducing inflammation, these fatty acids support a more stable and balanced mood.”
Psychiatrist and nutritional therapist Jennifer Kraker, M.D., agrees.
The anti-inflammatory properties of omega-3 fatty acids are important for mood, she says, because a heightened immune system response can trigger biochemicals in the brain that create an over-stimulated response.
“This is neurotoxic to the brain, leading to irritability and, in sensitive individuals, aggression,” she explains. “Omega-3s work by blocking this pathway.”
Additionally, omega-3s boost the production and function of neurotransmitters such as serotonin and dopamine, which are essential for regulating mood.
Dysregulation of these neurotransmitters
Omega-3s may also maintain the integrity and fluidity of these membranes, which Daniels says is essential for efficient communication between brain cells.
“This contributes to improved emotional control and reduced aggressive behavior,” she explains.
The fourth reason why omega-3s may play a role in reducing aggression has to do with regulating the HPA axis.
“The hypothalamic-pituitary-adrenal (HPA) axis controls the body’s response to stress, and omega-3 fatty acids regulate this system, resulting in a more balanced stress response and less aggression,” Daniels explains.
In addition to reducing aggression, omega-3s may also have other benefits for brain health.
Daniels says that thanks to its anti-inflammatory and neurotransmitter-modulating properties, it may be able to reduce anxiety and depression.
What’s more, omega-3s may protect against cognitive decline: “DHA helps maintain cognitive function and may reduce the risk of neurodegenerative disease,” Daniels explains.
It may also promote neurodevelopment.
“In children, omega-3s may support brain development and cognitive performance and reduce symptoms of ADHD,” Daniels points out.
Now that you know that omega-3 fatty acids can boost your mood and reduce irritability, you might be wondering how to get more omega-3s into your diet.
First off, it’s a good idea to know how much you need: Adults should aim for 0.6 to 3g of EPA and 0.15 to 2g of DHA per day, says Daniels.
On the other hand, if you’re pregnant or breastfeeding, you should consume 300 to 900 mg of DHA per day.
Kraker believes that most Westerners are deficient in omega-3 fatty acids.
“In my practice, I tend to start patients who are deficient or insufficient in omega-3s with at least 2 grams per day of supplementation, along with encouraging them to increase their dietary intake,” she says.
Supplements may be a good place to start, but as Craker suggests, you shouldn’t neglect your diet.
Both experts agree that including more oily fish in your diet can help, with Daniels recommending including oily fish like salmon, mackerel, anchovies, sardines and herring at least twice a week.
Extra virgin olive oil is another great source of omega-3s. “Add it to smoothies, salad dressings, or drizzle it over cooked vegetables for a boost of plant-based omega-3s,” Daniels advises.
“It can’t withstand high temperatures, so it’s best to use it as is rather than using it in cooking. Also, if possible, buy extra virgin olive oil in a dark glass bottle so it stays in its optimum condition and doesn’t oxidize,” she says.
You could also try switching up your snacks to increase your omega-3 intake. Walnuts are a great source of ALA, says Daniels. “Snack on them or add them to a salad or your morning berry bowl,” she suggests.
Finally, load up on chia seeds. “Chia seeds are little powerhouses of ALA and fiber,” says Daniels. “Sprinkle them on your yogurt or blend them into a smoothie.”
The results of this study suggest that nutritional deficiencies are a risk factor for behavioral problems and that increasing omega-3 intake may help counter aggressive feelings.
A healthy diet isn’t a panacea for violent outbursts, but eating more oily fish, extra virgin olive oil and nuts may help improve your mood.
