Boost your mood and manage aggression with omega-3 fatty acids. Recent research indicates that these essential fatty acids, commonly found in fish oil supplements, may contribute to improved mental and physical health while also reducing aggressive behaviors.
The connection between omega-3s and mental health is not new. Prior studies have indicated a potential link between omega-3 intake and schizophrenia prevention. Additionally, aggression and antisocial traits may be influenced by a lack of proper nutrition, suggesting that our dietary choices can significantly affect our brain chemistry.
Researchers from the University of Pennsylvania conducted a comprehensive study, building on past research about the role of omega-3s in aggression management. Their meta-analysis reviewed 29 randomized controlled trials, encompassing a total of 3,918 participants.
The analysis revealed a modest yet significant short-term impact, showing an up to 28 percent decrease in aggression across various factors, including age, gender, medical history, and duration and dosage of treatment.
“The time has come to incorporate omega-3 supplementation to mitigate aggression across various settings, including communities, clinics, and criminal justice systems,” stated neurocriminologist Adrian Raine upon the release of the meta-analysis.
The included trials, which were conducted from 1996 to 2024, averaged 16 weeks in duration and investigated a diverse range of groups, from children under 16 to adults aged 50 to 60.
Notably, the reductions in aggression observed were evident in both reactive aggression (responses to provocation) and proactive aggression (pre-planned behavior). Prior to this research, the potential influence of omega-3 on these different aggression types had not been clearly established.
Future research involving larger participant pools and extended study periods could further illuminate this relationship. Nevertheless, these findings enrich our understanding of the potential benefits of fish oil and omega-3 for cognitive health.
“At a minimum, parents addressing aggressive behaviors in their children should consider adding a serving or two of fish to their diet each week in addition to any other treatments,” Raine advised.
The researchers speculate that omega-3 may help regulate aggression through its role in reducing inflammation and supporting essential brain functions that promote cognitive health.
While many questions remain, the researchers suggest that the evidence encourages further exploration into this area. Additional studies indicating that fish oil-derived medications can lower the risks of heart attacks, strokes, and other cardiovascular issues further emphasize the potential advantages of incorporating omega-3 into our diets.
Related: There’s a Surprising Problem Behind The Modern Mindfulness Trend
“Omega-3 is not a cure-all for societal violence,” cautioned Raine. “However, our findings suggest it has the potential to help. We should start to act upon the insights we’ve gained.”
This research has been published in Aggression and Violent Behavior.
An earlier version of this article was published in June 2024.
