- Scientists from the University of Pennsylvania found that people who took omega-3, found in fish, flaxseeds and walnuts, were less likely to experience aggressive and violent outbursts.
- Malnutrition has been cited as a link to aggressive and antisocial behavior, and combining cognitive behavioral therapy (CBT) with omega-3 in regular diets may be beneficial.
- Considering the availability of supplements and grocery store products like edamame, seaweed, flaxseeds, and anchovies, adding omega-3s to your daily diet is pretty easy.
Omega-3 fatty acids, a beneficial nutrient found in foods such as 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, written by University of Penn professor Adrian Raine and 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-3 can reduce “reactive aggression,” which is manifested by impulsive responses to provocation, and “proactive aggression,” which the study says is predisposed or “predatory.”
Dr. is also Professor of Criminology, Psychiatry and Psychology at Richard Perry University. Raine has studied neurocriminology, aggressive behavior and antisocial behavior in adults and children for years. This paper used 35 independent samples included in 29 studies from 19 independent laboratories. The results applied broadly to multiple populations, ages, and genders.
“The results of this study suggest that omega-3 supplementation significantly reduces aggressive behavior, albeit to a modest extent, in the short term,” the article states. “Given the enormous economic and psychological costs of aggression and violence in society, even small effect sizes need to be taken seriously.”
“Omega-3 supplementation has been suggested to benefit a range of psychopathologies, including depression and anxiety, as well as, more controversially, schizophrenia spectrum disorders. It certainly affects the serotonin system in a beneficial way, but this is not unique as it also affects other neurotransmitters,” Dr. Raine said. Today’s Medical News.
“Our challenge is to understand exactly how omega-3 affects neurophysiology in a way that benefits mental health,” he said.
Omega-3s are generally known to have a number of physical health benefits. They help maintain cell structures, can prevent obesity and heart disease, and reduce inflammation in the body. However, since the body cannot produce them itself, external supplements or food sources are required to obtain them.
There are three types of omega-3 fatty acids:
- alpha-linolenic acid (ALA), found in flaxseeds, chia seeds and walnuts.
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
DHA and EPA are mostly found in cold-water oily fish such as mackerel, salmon, herring and sardines.
Melanie Murphy Richter, a registered dietitian nutritionist and communications director for nutrition company Prolon, who was not involved in the research, said: Today’s Medical News In addition to their physical benefits, omega-3s can interact with the brain in a variety of ways, he said.
“The presence of omega-3s, especially DHA, may make these vesicle membranes more receptive to signals that trigger serotonin release. By improving this process, more serotonin is available to be transmitted between neurons in the brain and other parts of the central nervous system (CNS) . Additionally, Omega-3s may influence the expression of certain genes by increasing the functionality of certain enzymes that create the serotonin precursor 5-HTP,” said Richter.
“Omega-3s can be a great complement to the antidepressant effects of SSRIs by increasing the availability of serotonin in the brain membranes. Omega-3s can also reduce inflammation in the brain due to their anti-inflammatory abilities, which may help improve SSRI function.”
—Melanie Murphy Richter, RDN
Raine’s article points out that “poor nutritional status is a risk factor for externalizing behavior problems”; This has led to increased interest in how nutritional supplements can reduce such behavior across a population.
He cites several studies explaining that omega-3 may be a bridge between nutritional deficiency and violent or aggressive behavior, and notes that “correlational studies have also shown that fish consumption is negatively associated with homicide rates across countries.”
Omega-3s can regulate serotonin and mood, which, when combined with other treatments, can make a difference in antisocial or aggressive behavior, Richter said.
“For example, if a person’s erratic moods and emotions are related to chronic inflammation as a result of poor nutrition or other toxic environmental factors, Omega-3 supplementation can have a pretty big impact in helping regulate emotional outbursts like road rage. Actually,
Omega-3s and CBT
“Omega-3s can be a great adjunct therapy to cognitive behavioral therapy (CBT). Many people have not learned how to accept and overcome certain emotions, such as anger or irritation. CBT teaches you how to relax, problem solve, and detach from certain external circumstances.” can teach practical tips.”
—Melanie Murphy Richter, RDN
Raine echoed this sentiment, saying that the combination of therapy and nutritional supplements is extremely promising.
“We did some studies comparing omega-3 to CBT and social skills training to reduce aggression, and we found that omega-3 performed better in some cases,” Raine said. “But we also found that omega-3 in combination with CBT may be particularly beneficial in reducing aggression. Therefore, an approach in which omega-3 supplements other psychological interventions may be particularly promising.”
Oily fish like salmon, sardines, mackerel and anchovies are an easy way to add omega-3s to your diet. Chia seeds, flax seeds, walnuts, hemp seeds, seaweed and edamame are also good sources of alpha-linolenic acid, Richter noted.
There are also supplements available in stores or online. Richter recommended vetted brands like Nordic Naturals.
“This brand is one of the leading brands in terms of potency, purity, freshness and clean ingredients. “I also like that they have COA certification and have been specializing in Omega-3 for many years,” he said.