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Omega 3 And Immune Health

Omega 3 and immune health have long been known to go hand in hand, and clinical trials show they are among the best nutrients for keeping humans healthy. Despite that, many people still do not consume nearly enough of them, which puts their health at unnecessary risk. This is because people don’t know how important they are or what sources contain them.

We intend to change that, though. In today’s article, we will explain what omega-3s are and how they improve your immune health. This should give you all the information and encouragement needed to increase your omega-3 intake and start reaping the many health benefits they offer both your immune system and overall health.

Table of Contents

What Is Omega 3?

Omega-3s are healthy, essential fatty acids and polyunsaturated fats that clinical trials show are one of the most important nutrients for humans, in a variety of ways. Unfortunately, our bodies can’t produce omega-3s naturally, so we must consume plenty of omega-3 fatty acids from the food in our diet or in supplement form.

Omega-3 fatty acids come in three different forms: ALAs (alpha-linolenic acid), EPAs (eicosapentaenoic acid), and DHAs (docosahexaenoic acid). All 3 are very similar, but work in slightly different ways, and EPAs and DHAs are known to be the most useful for humans. They can all be found in slightly different sources, although some of the best sources contain more than one type (1).

The list of health benefits that omega-3 fatty acids offer is vast, but this article will only examine their ability to boost immune health. If you want to learn more about some of the many other benefits that they can offer though, we recently published two articles that go over each of them in great depth, which you can read here and here.

Omega 3 And Immune Health: How Do Omega 3s Help Support The Immune System?

Reduces Inflammation

Countless studies have proven that omega-3s reduce the production of free radicals, C-reactive protein (CRP), pro-inflammatory cytokines like IL-1, IL-6, and TNF-α, and inflammatory eicosanoids (chemical messengers). These are inflammatory molecules that cause oxidative stress and damage, and lead to significant levels of inflammation, which can send the immune system into overdrive.

The results show that omega-3s produce resolvins and protectins, molecules that actively relieve inflammation, and EPA and DHA omega-3s are actually converted into resolvins, protectins, and maresins, which are all specialized pro-resolving mediators (SPMs). These molecules help clear out dead cells, stop inflammation, and signal immune cells to return to a resting state, which is essential for recovery and tissue repair.

This enables omega-3 fatty acids to prevent the main causes of inflammation while also repairing any inflammation that has already occurred. One study showed that otherwise healthy people who took omega-3 fatty acids each day saw the number of anti-inflammatory molecules in their blood rise significantly in the 24 hours after (2).

This helps to prevent immune overactivation and reduces the risk of chronic diseases linked to inflammation, such as arthritis, metabolic syndrome, and various other autoimmune conditions.

Learn more about omega 3 and inflammation

Enhances Immune Cell Function

Omega-3 fatty acids are great for your immunity as they affect multiple key immune cells, such as macrophages, T cells, and B cells.

Optimising macrophage numbers helps to reduce inflammatory responses by regulating the number of inflammatory and anti-inflammatory molecules produced. This encourages your body to produce the correct response to an injury or illness, including a degree of inflammation that is helpful, rather than problematic.

T cells regulate the adaptive immune system and may be shifted toward a more anti-inflammatory phenotype. B cells can improve antibody production in response to infection or vaccination, helping you combat these external threats.

Combine it all, and omega-3 fatty acids are great for enhancing the functions of all parts of the human immune system (3).

Supports Mucosal & Barrier Defenses

Omega-3s can help maintain the integrity of cell membranes, including the skin and gut linings, which are your body’s first defense against pathogens. They also support the gut microbiome, which is vital in immune regulation.

Skin

Omega-3s help maintain the lipid layer in the outermost part of the skin (stratum corneum), which prevents water loss, supports hydrated and resilient skin, and keeps irritants out. This means it is less likely the immune system will ever have to deal with most external threats in the first place.

It also speeds up wound healing, reducing the risk of contaminants entering your system. Finally, it helps prevent or treat inflammatory skin conditions like eczema, psoriasis, rosacea, and acne, all of which could force the immune system into action (4).

Gut Lining

The gut lining is made of tight junctions between epithelial cells, but when these fail, intestinal permeability increases, and you develop a “leaky gut”. In a “leaky” gut, bacterial endotoxins like LPS (lipopolysaccharide) can enter the bloodstream and cause systemic inflammation. Omega-3s reinforce the junctions, reducing intestinal permeability and helping prevent toxins, pathogens, and undigested food particles from crossing into the blood.

Omega-3s help to maintain a sealed gut barrier, reducing LPS translocation and protecting metabolic health. They also reduce the production of pro-inflammatory cytokines and eicosanoids in the intestinal wall, which prevents or calms inflammation in conditions like irritable bowel syndrome (IBS) and inflammatory bowel diseases (IBDs) like Crohn’s and ulcerative colitis, as well as food sensitivities and allergies

Furthermore, EPAs and DHAs support the production of resolvins and protectins, which help resolve inflammation and promote tissue repair. This is vital for healing a compromised gut lining from infection, stress, or poor diet (5).

Did you know that omega-3 can help with weight loss?

Gut Microbiome

Omega-3s can encourage the growth of beneficial bacteria like Lactobacillus and Bifidobacteria in the gut, while reducing harmful bacteria that promote inflammation. By modulating the balance of gut microbes that influence immune and barrier function, omega-3s keep your stomach healthy and enable it to be a barrier between external pathogens and your immune system (6).

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