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

Author:

Molly Knudsen, M.S., RDN

September 30, 2024

Registered Dietitian Nutritionist

By Molly Knudsen, M.S., RDN

Registered Dietitian Nutritionist

Molly Knudsen, M.S., RDN is a Registered Dietician Nutritionist with a bachelor’s degree in nutrition from Texas Christian University and a master’s in nutrition interventions, communication, and behavior change from Tufts University. She lives in Newport Beach, California, and enjoys connecting people to the food they eat and how it influences health and wellbeing.

Image by jamie grill atlas / Stocksy

September 30, 2024

Aggressive behavior is a huge public health concern 1 in the United States, and it can take shape in many forms. Yes, it can include physical acts but not always. Stressful commutes may summon feelings of hostility, sighing loudly at a coworker's suggestion is a sign of duration, and giving someone the silent treatment are all forms of aggression (as is bullying in schools).

Addressing the underlying causes and improving access to therapies is key to helping people develop effective coping strategies for these feelings. And it turns out that nutrition may be an effective complementary therapy.

Researchers of a newly published meta-analysis found that omega-3 supplements (aka fish oil) can reduce aggression 2 in adults and kids alike. Here’s what you need to know.

About the study

For this meta-analysis, researchers specially combed the scientific literature for randomized-controlled trials that provided omega-3 fatty acid supplements for and explicitly measured aggression.

In total, 29 studies, including both children and adults, made the cut.

Clearly, interest in this nutrient’s role in emotional regulation is nothing new, even though it hasn’t been broadcasted like the nutrient’s other benefits.

While omega-3 fats are most commonly associated with their role in heart health 3 (and there are many cardiovascular perks to this fat), they also have vital functions in the brain. The omega-3 fats EPA and DHA (the ones mainly found in fatty fish and omega-3 supplements) each have specific roles in the brain.

DHA is a major structural component of brain cells and is involved in neuroprotection.
EPA is more involved in mood regulation and influences important neurotransmitters 4 like serotonin and dopamine.
Research shows low omega-3 intake and status (measured via a blood test) is linked to inflammation 5, an impaired stress response 6, and a higher likelihood of depression 4.

And these anti-inflammatory, mood-regulating effects may also contribute to lower aggression.

Omega-3s significantly reduce aggression

Results of this study clearly show that omega-3 fats benefit two forms of aggression across age and gender: reactive and proactive regression.

There was a 27% reduction in reactive aggression: This refers to an impulsive, emotional, or hostile response in reaction to a perceived threat for provocation.
There was a 27% reduction in proactive aggression: This refers to planned or deliberate acts of aggression to possibly gain power or dominance (like how a bully operates).

The researchers note that these results are modest yet statistically significant and may have meaningful implications in everyday life.

Nearly 90% of Americans 7 aren’t getting the recommended amount of omega-3 fats every day, which is 500 milligrams. So there’s a lot of room for improvement.

How to increase your omega-3 intake

You can increase your omega-3 intake through both food and supplements.

Salmon is one of the richest dietary sources of EPA and DHA, providing about 1,500-2,200 milligrams of combined EPA and DHA per serving. Other fatty fish like mackerel, sardines, herring, and anchovies are also excellent sources.

In order to consistently reach a therapeutic dose of omega-3s, leaning on a high-quality supplement will be your best bet. A therapeutic dose typically ranges from 1,000 to 4,000 milligrams. Here's our detailed list of the best omega-3 supplements for both adults and kids.

The takeaway

Taking an omega-3 supplement and eating more fish are two easy ways to support your mood. Increasing your omega-3 intake won’t eliminate feelings of aggression or magically balance your mood. But research shows that it can have a meaningful impact—and likely an even greater impact when used alongside other therapies.