- Scientists at the University of Pennsylvania found that people who consume omega-3s, found in fish, flaxseeds and walnuts, are less likely to experience aggressive and violent outbursts.
- Nutritional deficiencies have been linked to aggressive and antisocial behaviour, and cognitive behavioural therapy (CBT) and incorporating omega-3 into a daily diet may be beneficial.
- Incorporating omega-3s into your daily diet is fairly easy, given the availability of supplements and food sources like edamame, seaweed, flaxseeds, and anchovies.
Omega-3 fatty acids, beneficial nutrients found in foods such as sardines, salmon, walnuts and chia seeds, may reduce aggressive and violent behavior, says a new study published in the journal Neuropsychiatry. Aggression and violence.
The paper, written by Professor Adrian Lane of the University of Pennsylvania and Leah Brodrick of the Perelman School of Medicine, looked at 3,918 participants drawn from multiple studies, samples and laboratories between 1996 and 2024.
The meta-analysis found that omega-3s can reduce “reactive aggression,” which appears as an impulsive response to provocation, and “proactive aggression,” which is pre-determined or “predatory,” as the study put it.
Dr. Lane, who is also the Richard Perry University Professor of Criminology, Psychiatry and Psychology, has studied neurocriminology, aggressive and antisocial behavior in adults and children for many years. The paper used 35 independent samples from 29 studies from 19 independent laboratories. The results were broadly applicable to different populations, ages and genders.
“The results of this study indicate that omega-3 supplementation significantly, albeit modestly, reduces aggressive behavior in the short term,” the study states. “Given the enormous economic and psychological costs of aggression and violence in society, even small effects need to be taken seriously.”
“Omega-3 supplements have been claimed to be effective for a number of psychiatric illnesses, including depression, anxiety and, more controversially, schizophrenia spectrum disorders. They certainly have a positive effect on the serotonin system, but this is nothing special as they also affect other neurotransmitters,” Dr Raine said. Today’s Medical News.
“The challenge we face is understanding exactly how omega-3s specifically affect neurophysiology and provide mental health benefits,” he said.
Omega-3 is commonly known to have a variety of benefits to your body’s health: it helps maintain cell structure, prevents obesity and heart disease, and reduces inflammation in the body. However, your body cannot produce omega-3 on its own, so you must get it from external supplements or dietary sources.
There are three types of omega-3 fatty acids.
- Alpha-linolenic acid (ALA) is found in flaxseeds, chia seeds, and walnuts.
- Eicosapentaenoic Acid (EPA)
- Docosahexaenoic Acid (DHA)
DHA and EPA are found primarily in cold-water fatty fish such as mackerel, salmon, herring, and sardines.
“These findings suggest that the effects of consuming foods that are high in fiber are not as strong as those found in foods that are low in fiber,” said Melanie Murphy-Richter, a registered dietitian who is director of communications for the nutrition company Prolon and was not involved in the study. Today’s Medical News In addition to their physical benefits, omega-3 fatty acids may affect the brain in a variety of ways.
“The presence of omega-3s, and especially DHA, makes the membranes of these vesicles better receptive to signals that prompt the release of serotonin. Improving this process allows more serotonin to be transmitted between neurons in the brain and other parts of the central nervous system (CNS). Additionally, omega-3s can affect the expression of certain genes by increasing the function of a specific enzyme that produces 5-HTP, a precursor to serotonin, which also enhances the production of serotonin,” Richter said.
“Omega-3s can be an excellent complement to the antidepressant effects of SSRIs by increasing the availability of serotonin in the brain membranes. Also, because they have anti-inflammatory properties, omega-3s can help reduce inflammation in the brain and enhance the function of SSRIs.”
— Melanie Murphy Richter, RDN
Lane’s paper points out that “poor nutrition is a risk factor for externalizing behavioral problems,” and there has been growing interest in researching how nutritional supplements can reduce such behaviors across society.
The paper cites several studies to explain how omega-3s may be a bridge connecting nutritional deficiencies and violent or aggressive behavior, stating, “Correlational studies have also shown that fish intake is negatively correlated with national homicide rates.”
Richter said omega-3s can regulate serotonin and mood, and when combined with other treatments could bring about changes in antisocial or aggressive behavior.
“For example, if your mood and emotions are unstable due to chronic inflammation caused by an unhealthy diet or other harmful environmental factors, an omega-3 supplement can go a long way in helping to reduce road rage-like outbursts.
Omega-3 and CBT
“Omega-3s are a great adjunct to cognitive behavioral therapy (CBT). Many people haven’t learned how to recognise and deal with certain emotions, such as anger or rage. CBT can teach you practical tips on how to relax, problem-solve and distance yourself from certain external circumstances.”
— Melanie Murphy Richter, RDN
Raine agreed, saying the combination of treatment and nutritional support shows great promise.
“We’ve done some studies comparing omega-3s to CBT and social skills training for reducing aggression, and we’ve found that in some cases omega-3s are more effective,” says Lane, “but we’ve found that the combination of omega-3s and CBT is particularly effective at reducing aggression. So an approach in which omega-3s complement other psychological interventions may be particularly promising.”
Fatty fish like salmon, sardines, mackerel and anchovies are an easy way to add omega-3s to your diet. Richter noted that chia seeds, flaxseeds, walnuts, hemp seeds, seaweed and edamame are also good sources of alpha-linolenic acid.
There are also supplements available to buy over the counter or online; Richter recommends select brands such as Nordic Naturals.
“This brand is top of the line for potency, purity, freshness and clean ingredients. I also like that they’re COA certified and have specialized in omega-3s for years,” she said.
