Many natural supplements can help people regulate their sleep-wake-cycle and improve their daily rest. We already discussed the many benefits of Melatonin, Ashwagandha, and L-Theanine and the right way to take them. Today, we will look deeply into Omega-3 Fatty Acids, also known as fish oil, and understand better Omega-3 Benefits and the use of Omega-3 For Sleep.
So, if you are tired of tossing and turning and can’t sleep, let’s discuss this lipid’s use using a scientific background.
Before discussing the use of Omega-3 for Sleep, it’s vital to know what we are discussing.
Omega-3 is a type of fatty acid found in some foods, such as fish, nuts, and vegetable oils. Because of that, this lipid may also be referred to as fish oil.
The best food sources of omega-3 are fatty fish like salmon, mackerel, herring, trout, and tuna. Other sources include walnuts, flaxseeds, chia seeds, and soybeans. To incorporate these foods into your diet, add a serving of fish to your meals twice a week, sprinkle flaxseeds on your morning oatmeal, or add a handful of walnuts to your salad.
They are essential for proper growth and development and play important roles in heart and brain health and overall health.
These Fatty Acids are beneficial because they may help reduce inflammation throughout the body. They also help lower triglyceride levels and may help protect against age-related mental decline, such as Alzheimer’s.
Omega-3 can also help lower cholesterol levels and relieve joint pain because it helps strengthen bones. For that, they are often recommended for elderly people.
So, getting enough Omega-3 through diet and supplements is indispensable for everyone, especially for those at risk for cardiovascular disease or other chronic health conditions.
How much Omega-3 to take everyday
The human body needs essential fatty acids, such as omega-3s, to function correctly.
As we discussed, Omega-3 fatty acids are found in fish and other foods and can be taken as a supplement.
It is commonly recommended to take a minimum of 500 milligrams of EPA (eicosapentanoic acid) and DHA (docosahexanoic acid), the two types of Omega-3 fatty acids Omega-3 per day.
This amount can be taken at one time or spread throughout the day. However, it is best to take omega-3 supplements with a meal to maximize the absorption.
Omega-3 for Sleep
The use of Omega-3 and better sleep quality are related to several studies. Fish oil has been linked to having a positive impact on sleep in general, and as we explained, it can reduce inflammation and improve mood, making them a potential treatment for insomnia.
Additionally, omega-3s help to support the production of serotonin and melatonin, both hormones that play a role in sleep.
Omega-3 and melatonin are supplements often used together to improve sleep quality.
Research suggests that low levels of DHA cause melatonin deficiency and improve sleep. Additionally, Omega-3 fatty acids act on neurotransmitters that regulate sleep and wakefulness, making it easier for the body to fall asleep and stay asleep.
They can also help to reduce stress, a common cause of insomnia.
A 2015 survey found that people who consumed omega-3 supplements for four weeks slept better than those who did not consume the supplements. Another 2017 study suggests that omega-3s may help treat insomnia. Researchers found that people who took omega-3 supplements for 12 weeks significantly improved sleep duration, quality, and insomnia symptoms.
Omega-3 Side Effects
As with any supplement, medication, or compound, Omega-3 in excess can have side effects. The side effects can also depend on person to person..
The potential side effects of omega-3 fatty acids include an increased risk of bleeding, an unpleasant fishy taste or smell, nausea, bad breath, indigestion, and diarrhea. In some cases, high doses of omega-3 can also cause interactions with certain medications, lower blood pressure, and increase triglycerides.
In conclusion, Omega-3 fatty acids play a crucial role in maintaining overall health, and their benefits extend to potentially treating insomnia.
As with any supplement, it’s essential to be aware of potential side effects.
By understanding Omega-3’s benefits and its impact on sleep, you can make informed decisions about incorporating this nutrient into your daily routine for a better night’s rest.
Disclaimer: The information provided in this article is for informational purposes only and is not intended to serve as a substitute for professional medical advice, diagnosis, or treatment.