Omega-3 fatty acids are widely known for their health benefits in reducing the risk of cardiovascular disease, lowering blood pressure and triglyceride levels, and reducing the risk of cancer and stroke. Research suggests that omega-3 is beneficial in reducing the levels of cortisol in the body.
Cortisol
Cortisol is a hormone your body releases in response to stress. It helps the body produce blood sugar from protein to provide energy during high emotional states. The excess sugar from this response is converted into fat.
Research
Omega-3 is believed to play an adaptogenic role in the response to stress. According to the National Institutes of Health, research participants taking fish oil supplementation for three weeks showed stunted levels of plasma epinephrine and cortisol in response to induced mental stress. Likewise, according to the "Nutrition Journal," the participants receiving fish oil supplementation had a lower rate of perceived stress. The results indicate that omega-3 supplementation inhibits the adrenal activation in response to stress at the level of the central nervous system.
Food Sources
Sources of omega-3 come in plant and animal form. Flaxseed, walnuts, soy, canola oil and pumpkin seeds are sources of omega-3 fatty acids from plants. Animal sources are cold-water fish such as tuna, salmon, herring and cod.
Considerations
While the research shows a positive correlation between omega-3 supplementation and reduced levels of cortisol, further research is needed to determine the mechanism of action and full benefits for stress reduction. Consult your physician prior to taking any supplement.
References
- "The Sunday Times"; Is Stress Keeping You Fat?; Leah Hardy; December 2007
- National Institutes of Health; Fish Oil Prevents the Adrenal Activation Elicited by Mental Stress in Healthy Men; Delaru, J. et al.; June 2003
- "Nutrition Journal"; An Adaptogenic Role for Omega-3 Fatty Acids in Stress"; Joanne Bradbury, et al.; November 2004
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