Omega-3s: A Power Player for Health Benefits to Men

Written by: Marci Clow, MS, RDN

Omega-3 fatty acids, known as omega-3s, stand out as power players in the realm of supplements that have evidence for supporting overall health and wellness. Omega-3s are essential because they are not produced in the body but must come from or be made from dietary or supplemental sources. Although best known for their role in heart and brain health, omega-3s may also offer targeted benefits for men in support of reproductive health, mental well-being, and overall vitality.

 

What Are Omega-3s and Where Do They Come From?

The fatty acid story is a complex one that can be difficult to explain, but let’s break it down. Omega-3s are a type of polyunsaturated fatty acids, which are generally known to have a good effect on health. The two omega-3s that are most important to our bodies are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Another omega-3, alpha-linolenic acid (ALA), can be converted to EPA and DHA once ingested.

The predominant dietary sources of EPA and DHA are cold-water fatty fish species, such as salmon, tuna, mackerel, herring, sardines, and some other seafood. Fish naturally build up omega-3s when they consume phytoplankton that eat microalgae, which is the original source of the omega-3s EPA and DHA. For consumers who don’t eat fish, ALA is found in plant sources, such as flaxseed, walnuts, chia, soybeans, canola, and their oils. However, the conversion rate of dietary ALA to EPA and DHA is low so foods with ALA would need to be consumed often and in large quantities to get adequate omega-3. For these reasons, it is often recommended to consume foods (or dietary supplements) that directly contain EPA and DHA to increase omega-3 levels in the body. Additionally, you can find eggs, yogurt, juice, milk, and plant-based beverages that have been fortified with omega-3s.

Supplemental omega-3s are derived from fish oil, krill oil, flaxseed oil, and microalgae, which is a great source of DHA and EPA for people with dietary restrictions such as fish allergies or those who choose a vegetarian, vegan, or whole foods plant-based lifestyle.

Because of the naturally occurring omega-3s in fish, the terms “fish oil” and “omega-3” are often used interchangeably, leading some consumers to believe they are one and the same - or that omega-3s only come from fish. However, it is important to note that omega-3 is a nutrient, whereas fish oil is one source of that nutrient.

FUN FACT: The ability to make DHA and EPA from ALA is influenced by genetic variability in the enzymes needed for fatty acid metabolism; additionally, because of estrogen, women have an increased capacity for this conversion compared with men.

 

What Do Omega-3s Do in the Body?

In short, DHA is an essential structural component of the central nervous system and is concentrated in brain, eye, and sperm cells, while EPA supports heart and circulatory system health. The main functions of omega-3s include:

They are an important part of the structure of cell membranes, and they play a vital role in membrane fluidity, flexibility, and permeability to enhance cellular communication.
They are essential for the proper function of cell metabolism and provide energy.
They play a role in making hormones needed for blood clotting and contraction and relaxation of the arteries.
They exhibit anti-inflammatory properties, virtually eliciting a positive effect on the whole body.

While omega-3s clearly play important functional roles, the promise of benefits to your health from an increased intake of omega-3 is often inflated. That being said, although the research is still emerging and is somewhat conflicting for certain areas of health, omega-3s have been widely studied and may have some unique benefits for men. So, let’s look at what the overall evidence has to offer.

 

Beyond the Heart: Broad-Spectrum Omega-3 Benefits

Omega-3s and a Healthy Inflammatory Response
Inflammation is everywhere! On the one hand, it is vital to human health because it is the body’s natural immune response to injury, stress, and invaders like germs. On the other hand, persistent inflammation is a contributing factor to many chronic illnesses, including heart disease, cancer, and conditions such as insulin resistance and those that affect the joints and skin. Decades of scientific literature and anecdotal reports have linked intake of omega-3s with reduced inflammation.

 

Omega-3s and Heart Health

Incorporating omega-3s into the diet may support your heart health. In fact, the Food and Drug Administration (FDA) allows products that contain omega-3s to use slight variations of a qualified health claim linking omega-3 consumption to a reduced risk of coronary heart disease. One such option states, “Research shows that consuming EPA and DHA combined may be beneficial for moderating blood pressure, a risk factor for CHD (coronary heart disease). However, the FDA has concluded that the evidence is inconsistent and inconclusive.”

Let’s look at a few studies that illustrate what FDA means by inconsistencies in the research. In 2019, a widely publicized analysis did not find a clear link between omega-3 intake and a reduced risk of heart disease. Whereas, a 2021 review found that omega-3 intake was linked to a decreased risk of death from heart disease. Then in 2023, an analysis concluded that omega-3s help to lower triglycerides and low-density lipoproteins (also known as LDL or “bad” cholesterol), both of which contribute to the hardening of the arteries and an increased risk of heart disease. Confused yet?

One thing that is consistent is that evidence supports a link between omega-3 intake and heart health for both men and women, and those with heart disease may benefit more than the healthy population.

NOT SO FUN FACT: For decades, heart disease has been the number one cause of death for both genders. However, men have an increased risk of heart attack and may develop heart disease earlier in life than women, and after menopause the incidence of heart disease in women is on par with that of men.

 

Omega-3s and Male Fertility

Male reproductive health is also impacted by omega-3 intake. Sperm cells contain DHA, which is produced in the testicles and contributes to sperm count, quality, and motility. Research indicates that a low level of DHA may contribute to male infertility. Although further research is needed to determine if there is an optimal dose of DHA for supporting male fertility, some studies have suggested a benefit with doses ranging from 500 milligrams to 2 grams per day.

Omega-3s have also demonstrated a role in promoting testosterone production, in turn, playing a role in a healthy sex drive. Along similar lines, researchers have also explored the role of omega-3s in enhancing stamina, both on the field and in the bedroom. A 2020 review provided support for the role of EPA/DHA in improving endurance, functional response to exercise, and enhanced recovery in amateur athletes. Data from laboratory and animal studies have linked omega-3 intake to improved blood flow and in turn an improvement in erectile function. Although studies have demonstrated a higher testosterone level and blood flow in men who supplement with omega-3s, there is limited evidence to support a direct association with sexual stamina and vitality.

PRACTICAL TIP: Men who may be trying to conceive should talk to their healthcare providers about supporting their fertility with a healthy dietary pattern that includes food and/or supplemental sources of omega-3.

 

Omega-3s for the Mind

Symptoms of declining mental health differ between genders, and according to the National Institute of Mental Health, men are much less likely to seek treatment for some form of depression or anxiety than women.

From their role in early brain development to support for the aging brain, omega-3s are important for brain health throughout the lifespan. Not only is DHA a critical component of brain cell membranes, but omega-3s play a key role in cognitive processes ranging from learning and memory to focus and mood regulation. In fact, a 2022 review found that omega-3 supplements were associated with increased learning, memory, and blood flow to the brain. The effects of omega-3s in reducing symptoms of depression, anxiety, and mood have also been explored in the literature.

Although the role of omega-3s in supporting mental health is promising, further research is necessary to make conclusive recommendations. Meanwhile, it is again recommended to discuss the use of omega-3 supplementation with your healthcare practitioner to determine if it may be suitable for your specific mental health needs.

 

Choosing Your Omega-3 Supplement Wisely

With the plethora of omega-3 supplements available online, in your local health food store, or even in your mainstream supermarket or pharmacy, selecting a product that checks all of your boxes can be somewhat of a daunting task. Consider the tips in this next section as a practical guide to help you navigate how to choose an omega-3 supplement wisely.

Consider purity and quality: A primary indicator of purity is whether or not third-party testing (which just means a lab outside of the company) is used to verify the absence of things like rancidity, heavy metals, and toxic environmental contaminants, which have the potential to accumulate in fish. Although many companies have internal labs, third-party testing helps to assure consumers that what they say is in the bottle actually is. Although not required and quite expensive, some brands choose to have their products certified as third-party tested through organizations such as Informed Choice, USP, or NSF.

Look for sustainable sourcing: Concerns about depleting marine resources has led some consumers to choose brands that don’t use fish oil from overfished species. Overfishing can impact the ocean’s food chain, contribute to reef degradation, and potentially impact climate change. Look for brands that use fish oils certified by Friend of the Sea to ensure strict standards for respecting and protecting the marine environment, or choose plant-based or algal oil sources of omega-3 as more environmentally conscious options with less global impact. Other considerations may include selecting brands that use environmentally conscious manufacturing practices at their production facility.

Consult a healthcare professional for dosage recommendations: The Food and Nutrition Board of the Institute of Medicine (IOM) has not established a recommendation for daily intake of EPA or DHA, following a determination that insufficient data were available to establish an estimated average requirement. Although there is no official recommendation, most health organizations recommend somewhere between 250 and 500 milligrams of combined EPA and DHA daily from supplements or two servings of fatty fish per week. Because of variations in diet, health status, and the wide range of dosages used in the research for specific age groups and conditions, it is recommended to speak with a healthcare provider to determine how much omega-3 is suitable for your individual needs.

Contemplate potential drug-nutrient interactions/side effects: Before using any dietary supplement, it is important to check with your healthcare practitioner to ensure there is no known interaction with any medication or supplement you might be taking. Blood pressure and anti-clotting medications are often flagged for interactions with omega-3s. Additionally, some individuals may experience side effects, such as fishy “burp back,” unpleasant breath and body odor, or stomach upset with omega-3s derived from fish oil.

 

Key Takeaways

Health-conscious men of all ages might find omega-3 supplements beneficial in supporting overall health and wellness. Omega-3s stand out as power players with evidence for supporting brain, reproductive, and cardiovascular health or other conditions that stem from persistent inflammation. Although there is no one-size-fits-all recommendation, and they should be discussed with a healthcare provider before use, omega-3 supplements are a worthwhile consideration for most individuals.

Note: The information presented in this article is for general educational purposes only and is not a substitute for medical advice.

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Marci Clow is a registered dietitian nutritionist and the founder of Clowt Content, an organization which provides evidence-based content on a wide range of food and nutrition topics. The information presented here is intended only to be educational and provide readers with information; it is not an endorsement of the writer for any particular product. These statements have not been evaluated by the Food and Drug Administration. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease.