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Omega 3 And Cortisol

Omega 3 and cortisol are two words you don’t often hear used together, as when people think of omega 3s, most people who know what they are usually associate them primarily with their ability to boost the health of the heart and joints. However, recent studies have shown that they may also be just as useful when it comes to reducing cortisol production and either preventing or treating the issues that high cortisol levels can cause.

Unfortunately, until a greater association is developed in the public eye between omega 3 supplementation and the effect that it can have on a person’s cortisol levels, the majority of people are not going to trust that there really is one and will feel that it is nothing more than a coincidence discovered by people who are happy to take supplements off label.

That is why we decided to create the following article on the relationship between omega 3 and cortisol. We will explain exactly what effect omega-3 supplementation can have on your cortisol levels and detail how it is produced. This will hopefully give everyone enough confidence to try taking omega 3 to reduce their cortisol levels and see just how effective it can be for themselves.

Table of Contents

What Is Omega 3?

Omega 3 is a type of healthy, essential fatty acid and polyunsaturated fat that is one of the most important nutrients for the human body. As we are unable to produce it ourselves, we have to consume omega 3s either in supplements or the foods that we eat in our diet in order to stay healthy.

There are three different types of omega-3s, which are ALAs (alpha-linolenic acid), EPAs (eicosapentaenoic acid), and DHAs (docosahexaenoic acid). All three types are very similar, but they work in slightly different ways, and EPAs and DHAs are deemed to be the most beneficial for humans. All three forms can be found in slightly different sources, but some of these sources do contain more than just one type of omega 3 (1).

The list of health benefits that omega 3s can produce is extensive, but today we will solely be focusing on how they reduce cortisol production. If you are interested in learning more about any of the other health benefits that omega 3 can offer, we recently published two articles covering all of them in great detail, which you can read here and here.

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What Is Cortisol?

Cortisol is a steroid hormone better known as the “stress hormone.” It is made naturally by the adrenal glands of every human being and is produced in response to feelings of stress and anxiety. While some cortisol is needed in our system, chronically elevated cortisol levels can contribute greatly to a range of different health issues.

These issues include everything from anxiety, depression, weight gain, inflammation, elevated blood sugar levels, and a poor metabolism, to a reduction of certain mental functions, such as memory and your ability to learn (2).

Omega 3 And Cortisol? How Does Omega 3 Lower Cortisol Levels?

Possesses Anti-Inflammatory Properties

Omega-3s, particularly EPA and DHA omega 3s (the two main types found in fish oil), are known to possess potent anti-inflammatory properties, and can combat free radicals and prevent or repair any inflammation and oxidative stress and damage. Chronic inflammation can greatly increase cortisol production, so by reducing this inflammation omega-3s can help to stop it from elevating your cortisol levels or bring them back down if it already has (3).

Learn more about Omega-3 and inflammation here

Modulates The HPA Axis

The hypothalamic-pituitary-adrenal (HPA) axis is what controls the body’s response to stress, including the release of cortisol. Omega-3s appear to help regulate the function of the HPA axis, making it far less reactive to stress. Balancing this system will reduce cortisol secretion, preventing your levels from getting too high, and is particularly useful during periods of intense or prolonged stress (4).

Improves Brain Function

Omega-3s are essential for maintaining optimal brain health and functions, as studies say they can support the growth of brain cells, inhibit the death of neuronal cells, boost memory retention and recall, blood flow to the brain cells, mental clarity, focus, mood, and your ability to learn, and prevent issues like memory loss, mental fatigue, cognitive impairment and decline, and conditions such as ADHD (attention deficit hyperactivity disorder), Alzheimer’s disease, and dementia.

As better brain health and functions can help the body manage stress far more effectively, using omega 3 to support them will prevent the overproduction of cortisol or help lower your levels if they have already gotten too high (5).

Reduces Stress And Anxiety

Some studies suggest that omega-3s are great for reducing feelings of depression, stress, and anxiety, as they are proven to reduce the number of proinflammatory cytokines, which are a type of protein in the blood that causes depression. This, combined with their ability to protect the brain cells from damage and improve brain health and functions, will make you feel happier and improve your mood, making stress, anxiety, and depression far less likely.

As a result, your body is much less likely to release an excessive amount of cortisol and cause the problems that come with doing so when taking omega-3 supplements (6).

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Optimizes Your Sleep-Wake Cycle

One of the less talked about benefits of omega-3 supplementation is its ability to help you sleep much better. Studies show that it can help you fall asleep faster, achieve a deeper, more restful sleep, and stay asleep longer, leading to a notably improved circadian rhythm and sleep-wake cycle that ensures you wake up feeling alert and refreshed each morning.

A well-regulated circadian rhythm can help keep cortisol levels in check, as it stops you from becoming overtired and stressed, preventing the release of excess cortisol, as well as the poor sleep patterns that cortisol spikes can cause, which will lead to a vicious cycle developing (7).