Remember when fat was the enemy, macro and "low-fat" diets were the go-to diet trend?

Thankfully, most people have shifted from that mentality after realizing that restricting fat doesn't necessarily make you lose more weight and certainly doesn't make you healthier.

As it turns out, low-fat diets can have the opposite effect.

Drastically cutting fat can make you less healthy (and even weight-loss resistant) due to cutting back on the healthy fats your body needs to function properly.

Your body needs some fat. Fat serves as a critical energy source and plays an essential role in pretty much every bodily process, and not eating enough is one of the leading causes of compromised health and performance.

But not just any fat; to see health benefits, it has to be the right kind of fat.

Some fats are better than others, and there's a type of "good fat" that should not only not be restricted— it should probably be added to your diet and taken in supplement form.

We're talking about omega-3 fatty acids.

You've probably heard these are the "good" fats that support heart health, boost brain function, and promote healthy joints. But omega-3s actually offer quite a few other health benefits that most people aren't aware of.

Today, we're gonna talk about omega-3s, their many health benefits, the importance of maintaining omega-3 to omega-6 balance, and exactly how you can do that.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a family of polyunsaturated fats (good fats) that your body needs to maintain overall health.

These essential fats are vital for heart health and brain function, reducing harmful inflammation, joint and bone health, hormone balance, healthy skin, and supporting numerous other vital processes throughout the body.

There is even research demonstrating that adequate intake of omega-3 fats may be associated with a lowered risk of certain cancers and the management and prevention of autoimmune diseases.

There are numerous health benefits of omega-3 fatty acids. We're going to go over the most significant research-backed benefits, as well as some lesser-known benefits that might surprise you (spoiler: there is evidence that omega-3s can reduce menstrual pain and improve exercise performance and recovery).

But before we dive into the impressive list of benefits, there are a few facts about omega-3s that you need to know to ensure you're getting not only enough of these essential fats—but also the right type and in the right balance.

There are actually eleven types of omega-3 fatty acids, but there are only three that you need to worry about to support optimal health. The others exist in much smaller amounts and don't have the same impact on the body.

The three main types of omega-3 fatty acids that are relevant for your health are:

• EPA (Eicosapentaenoic Acid)

• DHA (Docosahexaenoic Acid)

• ALA (Alpha-Linolenic Acid)

Each type plays a specific role in cellular function and overall health. However, EPA and DHA are the biologically active forms that are the most important contributors to your body's anti-inflammatory responses and structural integrity. Your body can't produce any of these omega-3 fatty acids on its own. You have to get them through your diet and supplements.

The problem? Most people are deficient in omega-3 fatty acids because they don't come close to getting enough omega-3s from their diet. However, they do consume plenty of other types of fat, including another type of fatty acids called omega-6s--- and this can create a major problem. 

Before we dive into the benefits of omega-3 fatty acids and the best ways to ensure you are optimizing your intake of these essential fats, let's talk about why the omega-3 to omega-6 balance is so important.

Why Omega-3 to Omega-6 Balance is Important

Omega-3 and omega-6 are both essential fatty acids, but their chemical structure and effect on the body are not the same. There is a big difference between omega-3 and omega-6 fatty acids. 

Omega-6 fatty acids are another essential polyunsaturated fats that play important roles in your body, but they affect your body differently. 

While omega-3s help reduce inflammation, excessive omega-6s can have the opposite effect and trigger inflammatory pathways, especially when consumed in high amounts without enough omega-3s to balance them out.

For optimal health, your body needs a specific balance of omega-6 to omega-3 fatty acids. Ideally, this ratio should be somewhere between 1:1 and 4:1. Unfortunately, due to the modern Western diet (which is packed with processed foods and vegetable oils high in omega-6s), the average person consumes these fats in a ratio closer to 20:1.

This imbalance is what creates a pro-inflammatory environment that contributes to a higher risk of numerous health issues, including chronic conditions like heart disease and metabolic disorders.

What makes this imbalance particularly concerning is that most people have no idea they're affected. The symptoms develop gradually and are often mistakenly attributed to aging or other health conditions, when in reality, correcting this specific omega imbalance could potentially address multiple health complaints simultaneously.

The good news? It's easy to prevent and fix. We'll tell you the best and easiest way to do this in a second. First, let's take a closer look at the powerful health benefits of omega-3s and why they're so essential for your overall well-being.

The Health Benefits of Omega-3 Fatty Acids

While most people have heard that omega-3s are "good for you," few understand the range of benefits they provide or why they're so critical for overall wellness. Omega-3 fatty acids work at the cellular level to optimize virtually every system in your body. 

Heart Health

Perhaps the most well-established benefit of omega-3s is their positive impact on heart health and the protection they provide for your cardiovascular system.

Omega-3 fatty acids help reduce triglyceride levels and support healthy blood pressure. They also improve endothelial function (the health of blood vessel linings), reduce the formation of harmful blood clots, and can even decrease the risk of sudden cardiac death.

It's no wonder the American Heart Association recommends eating fatty fish at least twice weekly, specifically for these cardiovascular benefits. Your heart works tirelessly 24/7—giving it the omega-3s it needs is one of the best ways to show it some love.

To further support heart health, consider the  Revive Heart Health Bundle, which contains an omega-3 supplement plus two other supplements that work together to help prevent complications and disease of the cardiovascular system.

Brain Health

Your brain is approximately 60% fat, and omega-3 fatty acids (particularly DHA) are primary structural components of brain cell membranes. These essential fats facilitate proper signaling between neurons while protecting against age-related cognitive decline.

Research shows that adequate omega-3 intake supports optimal neurotransmitter function and maintenance of brain cell structure. Studies have also found that people with higher omega-3 levels tend to have greater brain volume as they age. This suggests that omega-3 fatty acids may help preserve brain tissue during the natural aging process.

If brain health is a top priority for you, Brain+ is another excellent supplement to consider stacking with omega-3s.

Mood and Mental Health

If you've been feeling more stressed or down lately, your omega-3 levels might be to blame.

As mentioned, your brain's composition and function are directly influenced by omega-3 fatty acids. These essential fats support the production and function of serotonin and dopamine (the neurotransmitters that regulate mood, motivation, and emotional balance).

They also help to maintain cell membrane fluidity in brain cells, which is critical for optimal communication between neurons. When cell membranes become too rigid, it can slow down this communication, contributing to mood disorders.

Omega-3s also reduce chronic inflammation, which is linked to mood imbalances, anxiety, and other mental health conditions. Multiple studies have found correlations between low omega-3 levels and an increased risk of depression and anxiety. 

For more natural mood support suggestions, read “Supporting Mental Health with Supplements.” 

Reduces Chronic Inflammation

Chronic inflammation is now recognized as the root of modern disease and a key driver in numerous health conditions. Omega-3 fatty acids (especially EPA) produce anti-inflammatory compounds that help improve inflammatory responses and counterbalance pro-inflammatory omega-6 metabolites.

Essentially, they help support your body's natural inflammation resolution process and protect tissues from inflammatory damage. This anti-inflammatory action explains why these fatty acids can have such wide-ranging positive effects throughout your body.

Immune System Support

Your immune system functions best when inflammation is properly regulated, making omega-3s crucial for optimal immune function.

They help maintain balance between pro- and anti-inflammatory responses and support white blood cell function. Omega-3s can also enhance barrier function in mucous membranes, potentially reducing the risk of certain allergic reactions.

Vitamin C, zinc, elderberry and turmeric are additional ways to support your immune system. You can find each in Immune Defense by Revive. 

Hormone Balance

Hormone balance is crucial for feeling and looking your best. There are a lot of great supplements to support hormone balance and while you probably won’t see it mentioned as much as other supplements like Chasteberry  or KSM 66 Ashwaganda, omega-3 fatty acids deserve more credit for their role in hormonal health.

Omega-3s provide building blocks for hormone production and support cell receptor sensitivity to hormones. These essential fats also help regulate cortisol levels and support thyroid function.

Many women report improvements in hormonal symptoms when increasing their omega-3 intake, suggesting these healthy fats  play an important role in endocrine balance.

Joint and Bone Health

Your skeletal system benefits significantly from omega-3 fatty acids in several ways. First, there is the anti-inflammatory effect we just talked about. Omega-3s can reduce inflammation in joint tissues and support calcium absorption and bone formation.

They can also help preserve bone mineral density and promote healthy synovial fluid in joints. Research shows that people who consume more omega-3s tend to maintain better bone density as they age and may experience less joint discomfort.

Eye Health

Your eyes contain one of the highest concentrations of omega-3 fatty acids in your entire body—particularly DHA, which makes up a large percentage of the fatty acids in your retina. 

When you get enough omega-3s, they support retinal structure and function, ensuring your eyes can properly process light and send visual signals to your brain. These essential fats also promote healthy tear production and help reduce eye inflammation add irritation.

Additionally, research shows omega-3s offer significant protection against age-related macular degeneration, which is the leading cause of vision loss for people over 50. 

Hair, Skin, and Nail Health

Collagen gets all the credit for the supplement that is best for hair, skin, and nail health. Rightfully so, taking a quality collagen supplement is vital for healthy aging and hair and nail health. However, omega-3s also play a key role in maintaining their structure and function.

These fatty acids support cell membrane integrity in skin cells and help regulate oil production and hydration. They also protect against UV damage and premature aging while strengthening hair follicles and nail beds.

People who supplement with quality omega-3 often report improvements in skin moisture, reduced inflammatory skin conditions, and stronger, healthier hair and nails. 

Sleep Quality

Some studies have found correlations between higher blood levels of DHA and improved sleep duration and quality. It's believed that omega-3s may influence sleep quality through the regulation of melatonin production and the reduction of inflammation that can disrupt sleep.

Another theory is that they support brain wave patterns associated with restful sleep and help stabilize mood, which promotes better sleep. In our sleep-deprived society, this benefit alone makes omega-3s worth prioritizing.

Prevention and Management of Autoimmune Conditions

Research has shown the benefits of omega-3 supplementation in certain autoimmune conditions, suggesting these nutrients may play a supportive role in management strategies. 

Autoimmune disorders happen when the immune system mistakenly attacks the body's own tissues. Omega-3 fatty acids might help by balancing T-cells and lowering the production of substances that cause inflammation. They also support certain immune cells and help reduce inflammation over time.

Improved Exercise Performance and Recovery

Studies have found that omega-3 supplementation may help reduce muscle soreness and support faster recovery after intense physical activity due to its ability to reduce exercise-induced inflammation, improve mitochondrial function, and enhance oxygen delivery to muscles. 

Decreased Risk of Some Cancers

While no single nutrient can prevent cancer, omega-3s appear to be an essential part of a comprehensive prevention strategy.

More research is needed, but there is promising evidence suggesting omega-3s may help reduce the risk of certain cancers by inhibiting cancer cell growth and proliferation. They are also believed to promote cancer cell death (apoptosis) and reduce inflammation that can promote cancer development while supporting immune surveillance of cancer cells.

The strongest evidence exists for colorectal, breast, and prostate cancers, though research continues in other areas. 

Relief from Menstrual Discomfort

This is a much lesser-known benefit of omega-3s that is also still being studied, but many

women report significant improvement in menstrual symptoms with adequate omega-3 intake. 

Some studies support this, finding that omega-3 supplementation can significantly reduce the intensity of menstrual cramps and associated symptoms. 

More research is needed, but the reason is believed to be reduced production of inflammatory prostaglandins and modulation of uterine contractions. Another factor could be the hormone support we mentioned earlier.

How to Optimize Your Omega-3 Intake

Unlike vitamin deficiencies that might show up in blood tests or more obvious nutrient gaps that receive a lot of attention, the omega-3 to omega-6 ratio quietly affects nearly every system in your body without obvious warning signs.

Typically, by the time symptoms appear, the imbalance may have been present for years or even decades. Luckily, the fix is pretty simple.

Here are the three key ways to optimize your omega-3 intake to ensure you're getting enough of this vital fat and keeping omega-6s balanced. 

Limit Unhealthy Sources of Omega 6 Fatty Acids

The goal isn't to eliminate omega-6 fatty acids entirely (remember, they're essential, too) but rather to bring them back into a healthier balance with omega-3s.

You can do this by limiting your intake of unhealthy foods that are known to be high in omega-6s, such as seed oils, processed snack foods, fast food, and conventionally raised meat.

Stick to healthier sources of omega-6s, or better yet, foods that are naturally omega-balanced, such as walnuts, grass-fed beef, and pasture-raised eggs.

Increase Your Omega-3 Fatty Acid Intake

Just as important as decreasing the amount of omega-6s you consume (if not more so) is increasing your omega-3 intake.

Why? Because even if you reduce omega-6 consumption, most people don't get enough omega-3s to reach optimal levels and balance that crucial omega-3 to omega-6 ratio. 

There are two sources of omega-3 fatty acids: diet and omega-3 supplements. 

1: Diet

Your diet is the foundation. The most natural way to increase your omega-3 intake is through food, and there are a variety of nutrient-rich sources to choose from.

However, keep in mind that to achieve optimal omega-3 levels, you need to consume a variety of these foods consistently and often in significant amounts.

• Fatty Fish: Wild-caught salmon, mackerel, sardines, and herring contain the most bioavailable forms of omega-3 (EPA and DHA). You need to eat 2-3 servings per week to meet recommended EPA and DHA levels.

• Other Seafood: Oysters, mussels, and some types of crab also provide modest amounts of EPA and DHA.

• Plant Sources: Flaxseeds, chia seeds, hemp seeds, and walnuts contain ALA (alpha-linolenic acid), which your body can convert to EPA and DHA. However, it's not very much (typically less than 10% conversion). While these foods are healthy additions to your diet, they shouldn't be your sole source of omega-3s.

• Omega-3 Enriched Foods: Some eggs, milk, and yogurt products come from animals fed omega-3-rich diets, which helps boost their omega-3 content. These can be helpful supplementary sources, but the amounts are relatively small. So, like plant sources, you shouldn't rely on them as your primary source of omega-3s. 

• Grass-Fed Meat: Animals raised on pasture have meat with a significantly better omega-3 to omega-6 ratio than conventionally raised animals.

• Algae: Certain microalgae are excellent vegan sources of DHA.

Again, food is your foundation, but the reality is that consistent dietary intake of sufficient omega-3s is extremely challenging.

Environmental toxins in seafood, cost considerations, dietary preferences, and modern lifestyles all create barriers to getting enough omega-3s through food alone.

That's where omega-3 fatty acid supplements come in. 

2: Omega-3 Supplements

Most people could benefit from taking a high-quality omega-3 supplement. Yes, even if you eat two servings of fatty fish per week, only consume pasture-raised eggs and grass-fed meat, and never forget to sprinkle flaxseeds on your oatmeal.

There are factors like environmental toxins, food quality, and nutrient absorption that can still leave you falling short. Then there's the omega-6 factor. It's nearly impossible to accurately gauge whether you're achieving an ideal omega-3 to omega-6 ratio.

Since omega-6s are abundant in processed foods and seed oils, the balance is often skewed—making daily omega-3 supplementation the most practical and reliable way to restore and maintain that crucial omega balance.

How to Choose the Best Omega-3 Fatty Acid Supplement

It might seem like all fish oil and omega-3 supplements are the same, but that couldn't be further from the truth. When choosing an omega-3 supplement, several critical factors determine its effectiveness (and whether or not you'll get those nasty fish burps.)

First, omega-3 supplements come in various forms, including triglycerides, ethyl esters, phospholipids, and free fatty acids. Research shows that the triglyceride form offers superior absorption and bioavailability.

There is also potency. Some omega supplements are so low in EPA and DHA that you would have to take a large handful of capsules to get an effective dose. This is not only less cost-effective, but it can also lead to digestive discomfort, such as bloating or fishy burps.

Look for an omega-3 supplement that provides therapeutic amounts of both EPA and DHA per serving, which should typically require taking no more than one or two capsules. Most research showing significant health benefits uses combined daily doses of 1,000-3,000mg.

Given that omega-3s come primarily from marine sources, quality testing for environmental contaminants is also essential. It's vital to consider purity, so choose supplements that undergo third-party testing for heavy metals, PCBs, and other toxins.

If sustainability is important to you, consider supplements sourced from sustainable fisheries or algae-based options that reduce pressure on marine ecosystems.

While many people turn to the cheapest fish oil capsules they can find, a more advanced omega-3 supplement like Revive Supplements Omega-3 is a much better choice.

Unlike many omega-3 supplements that use low-grade oils and unnecessary additives, Revive's doctor-formulated omega-3 supplement is free of fillers and crafted using only natural ingredients and the highest-quality fish oil that undergoes rigorous third-party testing to guarantee safety, potency, and purity. 

Conclusion

There aren't many supplements we would say are necessary, but omega-3 fatty acids are one of them. Optimizing your omega-3 intake is one of the most fundamental nutritional strategies for supporting whole-body health. 

Without adequate omega-3s, your body will struggle to maintain optimal cellular function. Over time, this can manifest as brain fog, joint pain, dry skin, poor mood regulation, hormone imbalance, and numerous other health issues that many people simply accept as normal parts of aging—when they're actually signs of chronic omega-3 deficiency.

The good news? Unlike many health issues, this one has a simple and inexpensive solution.

For most people, a combination approach works best: reducing processed omega-6-rich foods, increasing omega-3-rich foods when possible, and supplementing with a high-quality omega-3 product like Revive Supplements Omega-3 to ensure consistent, optimal intake and omega-6 omega-3 balance. 

Remember, your cells are built with the fats you consume. Choose wisely, and give your body the essential building blocks it needs to thrive.