Sarah McGowan-Freije, NatureCity author & contributor

Among many other serious health issues, smoking cigarettes can cause heart problems. A recent study suggests that smokers can improve their endothelial cell functioning – and thereby reduce their risk of heart problems – by taking supplements of omega-3 essential acids.

Participants in the study included 20 healthy smokers. Over the course of 12 weeks, half of the group took a placebo while the other half took a 2g omega-3 supplement consisting of 0.92g EPA and 0.76 DHA.

Following the study period, all of the participants went through a four-week washout period before switching interventions.

Measurements of flow-mediated dilation and pulse wave velocity were taken before, during and 20 minutes after cigarette smoking. Flow-mediated dilation is a measure of blood flow and vascular health. Pulse wave velocity measures the stiffness of arteries.

At the conclusion of the study, the supplement group had notable improvements in flow mediated dilation and pulse wave velocity compared to the placebo group. The researchers also noted higher levels of the pro-inflammatory markers TNF-alpha and IL-6.

Researchers from the University of Athens Medical School conducted the study. It was published in the June, 2013 issue of the International Journal of Cardiology.

Omega-3s have been linked to a number of health benefits, including alleviating arthritis pain, better moods, improved joint mobility, helping with age related macular degeneration, and aiding your immune system.

Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in DHA and EPA omega-3s, while ALA omega-3 fatty-acids are plant derived and can be found in flaxseed oil, vegetable oil, and walnuts.

Emma McGowan NatureCity author & contributor

Exercise-induced asthma (narrowing of the airways after exercising that makes it difficult to breath) affects 10% of the general population. A recent study suggests that taking omega-3s derived from green-lipped mussels may reduce symptoms of exercise-induced asthma by 59%.

Participants in the study included 20 men and women between the ages of 20 and 24. For three weeks all of the participants followed their regular diet and for the next three weeks half of the group took the omega-3 supplement while the other half took a placebo. For the two weeks following the initial intervention, they went back to their normal diet before switching to the other intervention for three weeks.

The researchers used a eucapnic voluntary hyperventilation (EVH) challenge at the onset and conclusion of the study and after each treatment period to determine lung function. A 59% improvement in lung function was found. The EVH challenge is used to test for the presence of exercise-induced asthma

Researchers from Indiana University conducted the study. It was published on May 6, 2013, in Respiratory Medicine.

Omega-3s have been linked to a number of health benefits, including alleviating arthritis pain, better moods, improved joint mobility, helping with age related macular degeneration, and aiding your immune system.

Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in DHA and EPA omega-3s, while ALA omega-3 fatty-acids are plant derived and can be found in flaxseed oil, vegetable oil, and walnuts.

Emma McGowan NatureCity author & contributor

Recent research has suggested that omega-3s may aid in weight loss and prevent some of the damage done to the brain by a high-fat diet. Researchers at the University of Liverpool conducted an analysis to assess the validity of these findings.

Their analysis found that omega-3s do appear capable of offsetting some of the detrimental effects on the brain, they do not appear to help with weight loss.

Researchers for this study examined 185 papers. They found that omega-3s were not able to stop the disruption of the generation of new brain cells that occurs in the brains of people who consume a high fat diet. They did find, however, that an omega-3 rich diet may reduce the ability of refined sugars and saturated fats to disrupt the brain’s control on the body’s intake of food.

Researchers from the University of Liverpool conducted the study. It was published in the May 2013 issue of The British Journal of Nutrition.

Omega-3s have been linked to a number of health benefits, including alleviating arthritis pain, better moods, improved joint mobility, helping with age related macular degeneration, and aiding your immune system.

Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in DHA and EPA omega-3s, while ALA omega-3 fatty-acids are plant derived and can be found in flaxseed oil, vegetable oil, and walnuts.

Evan Watson, NatureCity author & contributor

High levels of the hormone adiponectin have been associated with lower risk of both type-2 diabetes and coronary heart disease. A recent study from Harvard suggests that taking supplements of omega-3 fatty acids found in fish oil may raise blood levels of adiponectin.

Fourteen trials were included in this meta-analysis, with a total of 682 participants who took omega-3 supplements and 641 who took a placebo. The researchers found that adiponectin levels in the omega-3 group increased by 0.37 ug/mL.

The results differed from trial to trial, however, suggesting that different demographic groups may react differently to fish oil supplementation.

Previous studies had shown that fish oil increased blood levels of adiponectin in animals. This is the first study to show that it also raises levels in humans.

The study was published online ahead of print on May 23, 2013, in The Endocrine Society’s Journal of Clinical Endocrinology & Metabolism.
Omega-3s have been linked to a number of health benefits, including alleviating arthritis pain, better moods, improved joint mobility, helping with age related macular degeneration, and aiding your immune system.

Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in DHA and EPA omega-3s, while ALA omega-3 fatty-acids are plant derived and can be found in flaxseed oil, vegetable oil, and walnuts.

Sarah McGowan-Freije, NatureCity author & contributor

Mild cognitive impairment (MCI) is the cognitive stage at which memory and other mental functions begin to decline. A recent study suggests that supplementation with omega-3s may lower oxidative stress, potentially slowing the advancement of MCI.

Participants in the study included 67 mature adults with MCI and 134 individuals with similar demographics but no signs of MCI. The researchers measured omega-3 intake with a food frequency questionnaire and then took blood samples to measure levels of lipid hydroperoxide (LPO), which is a marker of oxidative stress.

The researchers found that higher omega-3 intake was associated with better cognitive function, including attention, short term memory, and recall capabilities. Conversely, high LPO levels were associated with cognitive decline.

Participants in the study with MCI had higher LPO levels than those without. However, within the MCI group, higher omega-3 intake (in both the DHA and EPA form) was associated with lower LPO levels.

Researchers from the Universiti Kebangsaan in Malaysia conducted the study. It was published in the May 2013 issue of the Journal of Nutritional Biochemistry.

Omega-3s have been linked to a number of health benefits, including alleviating arthritis pain, better moods, improved joint mobility, helping with age related macular degeneration, and aiding your immune system.

Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in DHA and EPA omega-3s, while ALA omega-3 fatty-acids are plant derived and can be found in flaxseed oil, vegetable oil, and walnuts.

Evan Watson, NatureCity author & contributor

Individuals who are obese are more prone to arterial stiffness and increased risk of cardiovascular disease. A recent study suggests that taking supplements of omega-3 esters may improve arterial elasticity in obese people.

Participants in the study included 25 obese adults. Over the course of 12 weeks all of the participants underwent a 25% calorie reduction weight loss diet. Approximately half of the group (13 individuals) also took a daily supplement of 4 grams of omega-3, consisting of 46% EPA and 38% DHA.

At the conclusion of the study, participants in the omega-3 supplement group saw a 20% improvement in large arterial elasticity and a 22% improvement in small arterial elasticity. No change in arterial elasticity was seen in the diet only group.

Participants in the omega-3 supplement group also saw a 4% decrease in body weight a 4% decrease in waist circumference, 8% decrease in systolic and 5% decrease in diastolic blood pressure, a 12% decrease in insulin resistance and a 28% increase in adiponectin concentrations. These changes were all higher than those seen in the weight loss only group.

Researchers at the University of Western Australia and Sir Charles Gairdner Hospital in Perth, Australia, conducted the study. It was published in the April 2013 issue of the Journal of Nutrition.

Omega-3s have been linked to a number of health benefits, including improved brain health, alleviating arthritis pain, better moods, improved joint mobility, helping with age related macular degeneration, and aiding your immune system.

Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in DHA and EPA omega-3s, while ALA omega-3 fatty-acids are plant derived and can be found in flaxseed oil, vegetable oil, and walnuts.

Sarah McGowan-Freije, NatureCity author & contributor

Previous studies on the ability of omega-3 fatty acids to reduce clot formation have been conflicting, but recent research suggests that this may be due to the fact that men and women metabolize omega-3s differently. The study found that men derive more benefits from EPA, while women drive more benefits from DHA.

Reducing clot formation can help reduce the risk of stroke or heart attacks linked to blood clots.

The study included 94 men and women. Over the course of four weeks, the participants undertook one of three interventions:

1) a supplement containing 1000 mg EPA, 200 mg DHA;

2) a supplement containing 200 mg EPA, 1000 mg DHA;

3) a placebo.

At the conclusion of the study, the researchers noted that clot formation (platelet aggregation) was reduced by 12% with EPA supplementation and 15% with DHA supplementation in both men and women.

When they examined the data specifically for gender, they found that clot formation was reduced by 18% in women when the data was isolated for DHA and 18% in men when the data was isolated for EPA.

The study was conducted by researchers at the University of Newcastle in Australia. It was published in the April 2013 issue of The Journal of Nutrition.

Omega-3s have been linked to a number of health benefits, including improved brain health, alleviating arthritis pain, better moods, improved joint mobility, helping with age related macular degeneration, and aiding your immune system.

Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in DHA and EPA omega-3s, while ALA omega-3 fatty-acids are plant derived and can be found in flaxseed oil, vegetable oil, and walnuts.

Emma McGowan NatureCity author & contributor

Omega-3s have been linked with a host of individual health benefits, ranging from heart health to better immunity. Now, for the first time ever, a study has found that people with higher blood levels of omega-3s may actually live up to 2.2 years longer than those with lower blood levels.

Participants in the study included 2,700 Americans who were 65 or older at the start of the Cardiovascular Health Study (CHS). Data for that study was collected over the course of 16 years.

The researchers measured levels of three types of omega-3 fatty acids in the participant’s blood: DHA, EPA and DPA. They found that higher DHA levels were correlated with a 40% lower risk of coronary heart disease (CHD). The reduction in risk rose to 45% when looking only at CHD death due to electrical disturbances of the heart rhythm (arrhythmias).

They also noted that EPA was more strongly associated with a lower risk of a nonfatal heart attack and DPA was linked with a lower risk of death by stroke.

The participants with the highest levels of all three omega-3s had a 27% lower risk of total mortality overall.

Researchers at the Harvard School of Public Health conducted the study. It was published on April 2, 2013, in Annals of Internal Medicine.

Omega-3s have been linked to a number of health benefits, including improved brain health, alleviating arthritis pain, better moods, improved joint mobility, helping with age related macular degeneration, and aiding your immune system.

Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in DHA and EPA omega-3s, while ALA omega-3 fatty-acids are plant derived and can be found in flaxseed oil, vegetable oil, and walnuts.

Emma McGowan NatureCity author & contributor

Numerous studies dating back to the 1970s have suggested that omega-3 fatty acids may have serious heart health benefits but no one has been sure of the exact mechanism behind those benefits until now. Researchers have discovered that omega-3s may help heart health because they favorably influence heart rate variability and vagal function.

Heart rate variability refers to the amount of time between heart beats and how it can be different. Vagal function relates to the functioning of the vagus nerve, which is our longest cranial nerve. It brings energy to the throat, thorax, abdominal muscles, heart, and other important organs.

This meta-analysis included 15 studies that focused on the effect of fish oil on heart rate variability. It found that fish oil supplementation significantly improved heart rate variability when compared with a placebo. This improvement was indicated by enhanced vagal tone of the individuals taking fish oil.

The study was conducted by researchers at the Chinese PLA General Hospital in Beijing and the Medical College of Nankai University in Tianjin. It was published in the May 2013 issue of The American Journal of Clinical Nutrition.

Omega-3s have been linked to a number of health benefits, including improved brain health, alleviating arthritis pain, better moods, improved joint mobility, helping with age related macular degeneration, and aiding your immune system.

Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in DHA and EPA omega-3s, while ALA omega-3 fatty-acids are plant derived and can be found in flaxseed oil, vegetable oil, walnuts and now, possibly, yogurt.

Evan Watson, NatureCity author & contributor

Age-related macular degeneration (AMD) is a condition that causes vision problems as a result of the loss of yellow pigment in a person’s eye as they age. A recent study suggests that long-term supplementation with lutein, zeaxanthin, and omega-3s may help rebuild that pigment and improve the vision of people with AMD.

Lutein and zeaxanthin create the yellow pigmentation of the macula, which is the part of the eye that provides protection from damaging blue light. If the yellow macular pigment is too thin, blue light can penetrate the retina and cause long term damage.

The study included 172 participants with dry AMD. Over the course of twelve months, they participated in one of three interventions:

1. a placebo;

2. 10 mg lutein, 1 mg zeaxanthin, 100 mg DHA omega-3s, 30 mg EPA omega-3s;

3. 20 mg lutein, 2 mg zeaxanthin, 200 mg DHA omega-3s, 60 mg EPA omega-3s.

After only month month, the researchers noted improvements in the optical density of macular pigment and in blood levels of lutein and zeaxanthin in both of the supplementation groups while no change was noted in the placebo group.

There was no difference in the level of improvements between the two different doses of supplements, suggesting that the lower doses are sufficient to aid people with AMD.

The study was conducted by researchers at the Friedrich Schiller University in Jena, Germany. It was published online ahead of print on March 21, 2013, in JAMA Ophthalmology.

This study adds to the growing body of research showing that these important nutrients are essential for eye health. Lutein and zeaxanthin are the only carotenoids able to build macular pigment.

Omega-3s have a host of benefits beyond eye health. They have been shown to improve inflammation, mood, joint mobility, heart health, and the immune system.

If your diet is low in fruits and vegetables, if you smoke cigarettes or regularly consume alcohol, you are at higher risk for developing AMD. Consuming more green vegetables, corn, and egg yolk can help increase your intake of lutein and zeaxanthin.

For higher omega-3 levels, consider eating more oily, dark fish such as tuna and salmon, which are high in DHA and EPA. If you don’t like fish or you’re worried about the high mercury levels found in some fish, consider taking a high quality supplement that has been tested for purity and potency.