Study Shows Getting More Omega-3s Helps You Feel Less Angry

Aggressive behavior is a significant public health concern in the United States, manifesting in various forms. It’s not limited to physical acts; even seemingly minor reactions like a hostile response during a stressful commute, a sigh at a coworker’s suggestion, or the silent treatment can be indicators of underlying aggression. Addressing these behaviors’ root causes while improving access to therapeutic interventions is vital for helping individuals develop effective coping strategies. Interestingly, nutrition emerges as a potentially effective complementary therapy.

Recent research conducted a meta-analysis examining the impact of omega-3 fatty acid supplements (commonly known as fish oil) on aggression in both children and adults. Here’s a summary of the findings.

About the Study

This meta-analysis meticulously combed through scientific literature to find randomized controlled trials that administered omega-3 fatty acids while explicitly measuring aggression levels. A total of 29 studies were included, encompassing a diverse range of participants. Although the interest in omega-3s for emotional regulation isn’t new, its benefits have not been as widely publicized as those related to heart health.

Omega-3 fatty acids are primarily recognized for their cardiovascular benefits, but they play crucial roles in brain function. Specifically, the omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) offer vital contributions to brain health. Research suggests that these anti-inflammatory, mood-regulating properties may also help reduce aggression.

Omega-3s Significantly Reduce Aggression

The results of the study indicate that omega-3 fats demonstrate a beneficial effect on two types of aggression: reactive and proactive aggression. The researchers found that:

• There was a 27% reduction in reactive aggression: This type of aggression is characterized as impulsive, emotional, or hostile responses to perceived threats or provocations.
• There was a 27% reduction in proactive aggression: This type involves premeditated acts of aggression aimed at gaining power or dominance, similar to behaviors exhibited by bullies.

The findings reveal a modest but statistically significant reduction in aggression levels, which could have meaningful everyday implications. Alarmingly, nearly 90% of Americans are not meeting the recommended daily intake of omega-3 fats, which is 500 milligrams, indicating a considerable opportunity for improvement.

How to Increase Your Omega-3 Intake

You can boost your omega-3 intake through dietary sources and supplements:

• Fatty Fish: Salmon is one of the richest dietary sources, providing approximately 1,500-2,200 milligrams of combined EPA and DHA per serving. Other excellent sources include mackerel, sardines, herring, and anchovies.
• Supplements: To achieve a consistent therapeutic dose of omega-3s, using high-quality supplements is recommended. A therapeutic dose typically ranges from 1,000 to 4,000 milligrams.

The Takeaway

Incorporating an omega-3 supplement and increasing fish consumption are two straightforward strategies to support mood regulation. While these actions may not completely eliminate feelings of aggression or balance mood perfectly, research indicates that they can have a substantial impact—especially when used in conjunction with other therapeutic approaches.

Investing in nutritional strategies could be a valuable addition to emotional health management and overall well-being. It benefits both children and adults.