5 Omega-3 Benefits For Men
- Men who consumed a lot of omega-3s had a 35% lower risk of dying from heart disease (1)
- Those who took fish oil supplements for six months had better cognitive function and fewer depressive symptoms (2).
- Men who took fish oil supplements for 12 weeks had higher testosterone levels and stronger muscles (8).
The essential nutrient omega-3 fatty acids can benefit men's health in a variety of ways. Men should include omega-3 fatty acids in their diets for a variety of reasons, including enhancing heart health and lowering inflammation. In this article, we'll look at 5 incredible omega-3 benefits for men and explain why they ought to think about including more of these good fats in their daily diet. Omega-3s are a potent tool that can help you achieve your goals, whether you're an athlete looking to improve your performance or just looking to improve your general health and wellbeing. Let's explore the incredible benefits of omega-3s for men!
What is Omega-3 and What does it do?
Polyunsaturated fatty acids of the omega-3 variety are crucial for maintaining good health in people. These fats must be obtained through diet or supplements because the body cannot produce them. Eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA) are the three main types of omega-3s. While ALA is found in plant-based sources like flaxseed and chia seeds, EPA and DHA are found in fatty fish and fish oil supplements.
Omega-3 fatty acids are essential for many bodily processes, such as brain activity, heart health, and inflammation reduction. They are an essential nutrient to include in your diet because they have been shown to have a variety of health advantages for men.
Omega-3 benefits for men
1. Heart health
Heart health The leading cause of death for men in the United States is heart disease. Fortunately, omega-3 fatty acids can lower your risk of developing heart disease. According to studies, omega-3 fatty acids can lower blood pressure, triglycerides, and the risk of heart attack and stroke. According to one study, men who consumed a lot of omega-3s had a 35% lower risk of dying from heart disease (1).
2. Brain health
The health and function of the brain depend on omega-3 fatty acids. Particularly DHA is an important part of brain tissue and is necessary for both brain growth and function. Omega-3 fatty acids have been shown in studies to enhance memory, mood, and lower the risk of cognitive decline. According to one study, men who took fish oil supplements for six months had better cognitive function and fewer depressive symptoms. (2). Men who consumed large amounts of omega-3 fatty acids had a 47% lower risk of developing Alzheimer's disease, according to another study (3).
3. Joint health
Men may frequently experience joint pain and inflammation, especially as they age. Omega-3s have been demonstrated to help with joint health and inflammation reduction. According to studies, omega-3 fatty acids can help people with rheumatoid arthritis feel less pain and stiffness in their joints. According to one study, men who took fish oil supplements for 12 weeks experienced less joint pain and had stronger grips (4). Men who consumed a lot of omega-3 fatty acids had a 22% lower risk of developing rheumatoid arthritis, according to another study (5).
4. Eye health
Age-related macular degeneration (AMD) risk can both be decreased by omega-3 intake. The main cause of blindness in older adults is AMD. Omega-3s can help prevent AMD and enhance visual function, according to studies. Men who took fish oil supplements for three months had better visual function and fewer signs of dry eye, according to one study (6). Men who consumed large amounts of omega-3s had a 38% lower risk of developing AMD, according to another study (7).
5. Testosterone production
For men, testosterone is a crucial hormone. It is essential for sex drive, bone density, and muscle growth. There is evidence that omega-3 fatty acids can help men produce more testosterone. Men who took fish oil supplements for 12 weeks had higher testosterone levels and stronger muscles, according to one study (8). Another study found that men who consumed more omega-3 fatty acids had testosterone levels that were 15% higher than those who consumed less (9).
How to incorporate Omega-3 into your diet
Omega-3s can be added to your diet in a variety of ways. Consuming fatty fish like salmon, tuna, and mackerel is the simplest method. The two most vital omega-3 fatty acids for human health, EPA and DHA, are abundant in these fish. You can also take fish oil supplements if you don't like fish. These supplements offer a concentrated source of omega-3s and are widely available.
You can still obtain omega-3 fatty acids if you follow a vegetarian or vegan diet by eating plant-based foods like flaxseed, chia seeds, and walnuts. These materials include ALA, which the body can use to create EPA and DHA. However, because of the low conversion rate, it is advised to take a supplement or eat omega-3s made from algae.
Omega-3 food sources for men
- Fatty fish (salmon, tuna, mackerel)
- Fish oil supplements
- Chia seeds
- Algae-based omega-3 supplements
Men can benefit greatly from omega-3 fatty acids, which are crucial nutrients with many health advantages. They can aid in enhancing testosterone production, joint health, eye health, and heart health. There are many ways to get enough omega-3s in your diet, such as eating fatty fish, supplementing with fish oil, or getting them from plant-based sources. You can boost your general health and wellbeing by increasing the amount of omega-3 fatty acids in your diet. So begin including more omega-3s in your diet right away to enjoy all the wonderful health advantages they have to offer.
- Boston, 677 H. A., & Ma 02115 +1495‑1000. (2013, April 1). Higher blood omega-3s associated with lower risk of premature death among older adults. News. https://www.hsph.harvard.edu/news/press-releases/higher-blood-omega-3s-associated-with-lower-risk-of-dying-among-older-adults/
- DiNicolantonio, J. J., & O’Keefe, J. H. (2020). The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients, 12(8), 2333. https://doi.org/10.3390/nu12082333 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468918/
- Cole, G. M., Ma, Q.-L., & Frautschy, S. A. (2009). Omega-3 fatty acids and dementia. Prostaglandins, Leukotrienes and Essential Fatty Acids, 81(2-3), 213–221. https://doi.org/10.1016/j.plefa.2009.05.015 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019002/
- Logan, S. L., & Spriet, L. L. (2015). Omega-3 Fatty Acid Supplementation for 12 Weeks Increases Resting and Exercise Metabolic Rate in Healthy Community-Dwelling Older Females. PLOS ONE, 10(12), e0144828. https://doi.org/10.1371/journal.pone.0144828 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4682991/
- Kostoglou-Athanassiou, I., Athanassiou, L., & Athanassiou, P. (2020). The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis. Mediterranean Journal of Rheumatology, 31(2), 190–194. https://doi.org/10.31138/mjr.31.2.190 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7362115/
- Ji, J. (2014). Omega-3 Essential Fatty Acids Therapy for Dry Eye Syndrome: A Meta-Analysis of Randomized Controlled Studies. Medical Science Monitor, 20, 1583–1589. https://doi.org/10.12659/msm.891364 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4165511/
- Lawrenson, J. G., & Evans, J. R. (2015). Omega 3 fatty acids for preventing or slowing the progression of age-related macular degeneration. Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.cd010015.pub3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7087473/
- Macaluso, F., Barone, R., Catanese, P., Carini, F., Rizzuto, L., Farina, F., & Felice, V. D. (2013). Do Fat Supplements Increase Physical Performance? Nutrients, 5(2), 509–524. https://doi.org/10.3390/nu5020509 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3635209/
- Mínguez-Alarcón, L., Chavarro, J., Mendiola, J., Roca, M., Tanrikut, C., Vioque, J., Jørgensen, N., & Torres-Cantero, A. (2017). Fatty acid intake in relation to reproductive hormones and testicular volume among young healthy men. Asian Journal of Andrology, 19(2), 184. https://doi.org/10.4103/1008-682x.190323 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312216/
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