- Scientists at the University of Pennsylvania have found that people who eat omega-3, found in fish, flaxseed and walnuts, are less likely to have aggressive and violent attacks.
- Poor diet has been cited as being linked to aggressive and antisocial behavior, and combining cognitive behavioral therapy (CBT) with omega-3s in a regular diet could be beneficial.
- Adding omega-3 to a daily diet is quite easy given the accessibility of supplements and groceries like edamame, seaweed, flaxseed and anchovies.
Omega-3 fatty acids, a beneficial nutrient found in foods like sardines, salmon, walnuts and chia seeds, may reduce aggressive and violent behavior, according to a new article published in the journal Aggression and violent behavior.
The paper, authored by Professor Adrian Raine of the University of Penn with Lia Brodrick of the Perelman School of Medicine, examined 3,918 participants from multiple studies, samples and laboratories between 1996 and 2024.
The meta-analysis found that omega-3s could reduce “reactive aggression,” which is manifested by impulsive responses to provocation, and “proactive aggression,” which is predetermined or “predatory,” as the term goes. the study.
Dr. Raine, who is also a professor of criminology, psychiatry and psychology at Richard Perry University, has studied neurocriminology, aggressive behavior in adults and children, and antisocial behavior for years. This article used 35 independent samples included in 29 studies from 19 independent laboratories. The findings are broadly applicable across multiple populations, ages, and genders.
“The results of this study show that omega-3 supplementation significantly reduces aggressive behavior in the short term, although at a modest level,” the paper states. “Given the enormous economic and psychological cost of aggression and violence in society, even small effects must be taken seriously. »
“Omega-3 supplementation has been suggested to be beneficial in a number of psychopathologies, including depression and anxiety, and, more questionably, in schizophrenia spectrum disorders. It certainly influences the serotonergic system in beneficial ways, but it is not unique because it also influences other neurotransmitters,” Dr. Raine said. Medical news today.
“The challenge we face is to understand exactly how omega-3 influences neurophysiology in a specific way to benefit mental health,” he said.
Omega-3s are generally recognized for their numerous benefits for physical health. They help maintain cellular structures, can prevent obesity and heart disease, and reduce inflammation in the body. However, the body is not capable of producing them itself, so supplements or external nutrition sources are necessary to obtain them.
There are three types of omega-3 fatty acids:
- alpha-linolenic acid (ALA), found in flax seeds, chia seeds and walnuts.
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
DHA and EPA are mainly found in fatty, cold-water fish, such as mackerel, salmon, herring and sardines.
Melanie Murphy Richter, a registered dietitian nutritionist and director of communications for nutrition company Prolon, who was not involved in the research, said: Medical news today that in addition to their physical benefits, omega-3s can interact with the brain in multiple ways.
“The presence of omega-3, particularly DHA, may make these vesicular membranes more receptive to signals that trigger the release of serotonin. By improving this process, more serotonin is available for transmission between neurons in the brain and other parts of the central nervous system (CNS). Additionally, omega-3s may impact the expression of certain genes by increasing the functionality of certain enzymes that create the serotonin precursor, 5-HTP. It can also improve serotonin production,” Richter said.
“Omega-3s can be a wonderful complement to the antidepressant effects of SSRIs by increasing the availability of serotonin in the membranes of the brain. Due to their anti-inflammatory abilities, omega-3s may also reduce inflammation in the brain, which may help improve the function of SSRIs.
— Melanie Murphy Richter, RDN
Raine’s article highlights that “poor nutritional status is a risk factor for externalizing behavior problems”, which has sparked greater interest in how nutritional supplements can reduce such behaviors in a society. .
He cites several studies to explain that omega-3s could be a bridge between nutritional deficiency and violent or aggressive behavior, saying that “correlational research has also shown that fish consumption is negatively associated with homicide rates across the country “.
Richter said omega-3s can regulate serotonin and mood, which, along with other treatment pathways, can make a difference in antisocial or aggressive behavior.
“If, for example, a person’s dysregulated mood and emotions are linked to chronic inflammation resulting from poor diet or other toxic environmental factors, omega-3 supplementation can have a pretty big impact in helping to regulate emotional outbursts like road rage. Actually,
Omega-3 and CBT
“Omega-3s can be a wonderful complementary therapy to cognitive behavioral therapy (CBT). Many people have not learned to recognize and manage certain emotions like anger or rage. CBT can teach practical tips on how to relax, solve problems, and detach from certain external circumstances.
— Melanie Murphy Richter, RDN
Raine echoed this sentiment, saying the combination of therapy and nutritional supplementation holds tremendous promise.
“We’ve done studies comparing omega-3s to CBT and social skills training to reduce aggression, and in some cases we find that omega-3s are more effective,” Raine said. “But we also found that the combination of omega-3 and CBT can be particularly beneficial for reducing aggression. Thus, an approach in which omega-3 complements other psychological interventions could be particularly promising.
Oily fish like salmon, sardines, mackerel and anchovies are an easy way to add omega-3 to your diet. Richter noted that chia seeds, flax seeds, walnuts, hemp seeds, seaweed and edamame are also good sources of alpha-linolenic acid.
There are also supplements that can be found in stores or online. Richter recommended approved brands such as Nordic Naturals.
“This brand is one of the best in terms of potency, purity, freshness and clean ingredients. I also like that they are COA certified and have specialized in omega-3s for many years,” she said.