We all experience occasional anger or frustration. But for some, aggression can become a more persistent issue, impacting relationships, work, and overall well-being. While traditional therapy and coping mechanisms remain crucial, recent research suggests a surprising dietary factor: omega-3 supplementation to reduce aggression. 

Omega-3 fatty acids, which are rich in DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are essential fatty acids associated with several health advantages, including improved cognitive and cardiovascular performance. Found mainly in fish oil and some plant sources, these vital nutrients are known for their many health benefits, including cardiovascular and mental functions. However, their essential role in changing aggression is exciting and worth investigating.

Omega-3 fatty acids modify neurotransmitter pathways linked to mood regulation. Incorporating Omega-3 supplements into daily dietary regimens may help people feel better overall, reduce aggressive tendencies, and promote a more balanced and harmonious emotional state. Read ahead to learn how omega-3 as a dietary supplement helps to reduce aggression!

Table Of Contents

1. What Are Omega-3 Fatty Acids?

2. Factors Affecting Omega-3 Supplementation To Reduce Aggression

3. 7 Dietary Supplement To Reduce Aggression

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

What Are Omega-3 Fatty Acids?

Omega-3 is a particular type of fat that is good for the body. You can find them in certain foods, such as fish like salmon, nuts, especially walnuts), and flaxseeds and chia seeds. These oils are essential because just like a car needs oil to run properly, our body needs them to function correctly. Evidence suggests that omega-3 fatty acids are crucial for various mental health outcomes and have been shown to improve mood and behaviours. 

Also Read: What Are The Omega 3 Benefits For Skin? Let's Find Out! 

Factors Affecting Omega-3 Supplementation To Reduce Aggression

Omega-3 levels are related to aggressive behaviour. Deficiency of these fatty acids is associated with increased impulsivity, irritability, and aggression in children and adults. In contrast, Omega-3 supplementation is effective in reducing these behaviours.

• Mechanisms Of Action- The mechanisms through which Omega-3 fatty acids mitigate aggression are multifaceted.
• Neurotransmitter Regulation- EPA and DHA are essential for neurotransmitter activity, particularly the serotonin and dopamine pathways, which are necessary for emotional regulation and impulse management.
• Anti-Inflammatory Effects- Omega-3s have anti-inflammatory properties that can reduce neuro-inflammation associated with aggression.
• Brain Structure And Function- DHA is a major structural component of brain cell membranes, influencing neuronal communication and cognitive processes essential for emotional regulation.

Also Read: 8 Amazing Omega-3 Supplements You Should Consider Trying For Healthy Heart & Brain

7 Dietary Supplements To Reduce Aggression

Dietary supplements that aid in reducing aggression are:

1. Omega-3 Fatty Acids

Omega-3s in fish, flaxseed oil, and walnuts are essential for brain health. They regulate neurotransmitters such as dopamine and serotonin, which regulate emotions and control aggression. Additionally, omega-3s have anti-inflammatory properties that help improve your mood.

2. Magnesium

This mineral controls neurotransmitters like GABA (gamma-aminobutyric acid) and is important for the neurological system. Magnesium deficiency is associated with irritability and anxiety. Good foods include nuts, seeds, whole grains, and green leafy vegetables.

3. Zinc

It supports brain function and is essential for health. It helps regulate the response to the stress hormone cortisol and affects neurotransmitters such as serotonin. Seafood, beans, and seeds are foods high in zinc.

4. Vitamin D

Vitamin D, known as the sunshine vitamin, is essential for producing serotonin, which affects mood and behaviour. It also regulates the immune system and reduces inflammation. Oily fish, dairy products, and sun exposure are all sources of vitamin D.

5. Vitamin B

The overall brain health and the proper functioning of neurotransmitters are abundant in grains and are highly affected by vitamin B found in meats, eggs, and green leafy vegetables. They stimulate energy production and help maintain a stable mood.

6. Probiotics

Through the gut-brain axis, these advantageous bacteria promote gut health and impact behaviour and brain function. Probiotics are found in fermented foods such as yoghurt, kefir, sauerkraut, south Indian foods, etc.

Also Read: Probiotic And Prebiotic Foods To Eat For Good Digestion 

7. Herbal Supplements

Chamomile and valerian roots are known for their beneficial effects on the nervous system. While chamomile relieves anxiety and promotes relaxation, valerian root is often used to relieve insomnia and irritability.

Dietitian’s Recommendation

If you are struggling with anger and aggression, first, I must counsel you to identify the triggers and, if possible, consult with a therapist. I also recommend including omega-3 supplementation to reduce aggression by eating fatty fish (salmon, mackerel), flaxseeds, and walnuts or taking ToneOp Care's Fish Oil Capsules high in EPA and DHA. You can also opt for ToneOp Care's Krill Oil Capsules that aid in the heart and brain to ensure optimal health benefits.

 Dt. Akshata Gandevikar

The Final Say

Although omega-3 fatty acids are not a panacea for treating aggressive behaviour, their role in supplementation holds promise worthy of further investigation and integration into everyday disease and health treatment. Omega-3 fatty acids offer a great way to manage aggressive behaviour by providing a natural, easy-to-use option to supplement medical treatments.