Omega-3s Can Manage Cortisol

Of all the nutrients known within the dietary and scientific world, omega-3s are considered one of the most versatile and effective options. This essential building block is credited with providing support for multiple internal systems, as well as being good for pregnant women, fetal development, and even people seeking to improve hair, skin, and nail growth. Formally known as omega-3 fatty acids, this nutrient is naturally found in a range of foods, and research suggests it can also aid in cortisol level management.

Defining omega-3 fatty acids

While not formally an antioxidant, omega-3s do provide anti-inflammatory support, which is beneficial throughout the body. Specifically, this component is a polyunsaturated fat that is classified under the fatty acid category. Also known as a good fat, omega-3s can provide heart health benefits when consumed in moderation. Likewise, these fatty acids are credited with supporting the body at the cellular level by reinforcing cell wall structure and supporting interactions between the cells. Omega-3s are also responsible for providing energy to the body and maintaining core functions such as the cardiovascular and endocrine systems.

How to get omega-3s

Most experts agree that the best way to consume nutrients is through healthy food sources. With omega-3s, the most common options include oily fish such as salmon, mackerel, tuna, or sardines. However, people who are vegetarian or vegan can find alternate sources like legumes and grains like chia seeds, flaxseed, walnuts, or soybeans, which are rich in nutrients. Still, if a person can’t get enough omega-3s through food alone, opting for a supplement format can also work. When picking supplements, people are urged to select a quality option that’s tested by a third party for potency and efficacy.

Tackling cortisol levels

Since omega-3s do influence the endocrine system, the link to cortisol is a natural one. Cortisol is a hormone produced by the adrenal glands that is a core regulator for stress, metabolism, blood pressure, and even immune response. While the hormone is credited with the fight-or-flight response, when found in excess, the body can be negatively affected. For example, people might experience weight gain in the face and belly, weakness in the upper arms or thighs, abnormally colored stretch marks specifically in the abdomen, and high blood sugar.

How omega-3s control cortisol

Specific to cortisol, omega-3s work by controlling a complex series of mechanisms known as the hypothalamic-pituitary-adrenal (HPA) axis. Simply put, the nutrient reduces the intensity of stress responses, which often results in lower cortisol production during stressful events. Some studies have found that when higher doses of omega-3s are consumed, peak cortisol levels can be reduced by as much as 19% compared to when a placebo is taken. The nutrient is also credited with controlling the inflammation that excessive cortisol levels can introduce into the body. Additionally, omega-3s can help to reduce anxiety and promote better sleep by controlling the stress hormone.

Eat up for better health

Omega-3 fatty acids are a whole-body nutrient that is essential at nearly every stage of life. The building block is responsible for not just regulating multiple bodily functions but also being vital for mood regulation. More importantly, omega-3’s benefits are well-researched with countless studies backing up the claims. While food sources for the nutrient are preferable, if diet alone doesn’t fulfill daily recommended amounts, consider speaking with a physician or pharmacist to determine which supplement is best.