How omega-3s support stress

Increasing heart rate variability

HRV (heart rate variability) is a key longevity metric that can determine how well your body copes with stress. People with low heart rate variability are more easily affected by (or more frequently experience) stress, and those with high heart rate variability will find that they are less affected by stress or are better equipped to cope with it. Improving HRV is a compelling way to support your overall health and longevity, particularly when it comes to relieving stress, and research shows that omega-3 fatty acids play an important role in regulating HRV.

Regulating the HPA-axis

The hypothalamic-pituitary-adrenal axis (HPA axis) controls the release of stress hormones like cortisol. More or less, all stressors (psychological, physical, emotional, environmental) have the ability to activate the sympathetic nervous system and the HPA axis. Activation of the HPA-axis stimulates adrenal glands to secrete cortisol–and oxidative stress is the consequence of this reaction.

Omega-3s help modulate HPA activity, potentially reducing the intensity and duration of stress responses. Another study revealed that a high dose supplementation of omega-3 at 2.5g per day reduced total cortisol levels by 19% in comparison to the placebo group. The study went on to suggest that omega-3s may play a protective role in the health and maintenance of telomeres. Because of the relationship between a greater cortisol response and shorter telomeres, omega-3s may aid in reducing cortisol levels and therefore preserving telomere length as a result. Increased amounts of cortisol contribute to the release of free radicals, the excess of which generates oxidative stress – a biological process that when accelerated, can influence the aging process.

Mopping up oxidative stress

Research shows that chronic stress contributes to the development of oxidative stress in the parts of the brain, and it has long been identified that early life stress leads to increased proinflammatory cytokines. Omega-3 fatty acids support the reduction of oxidative stress in the body which plays a role in mood, sleep, and psychological stress.

Supporting neurotransmitter function

Omega-3s, particularly DHA, are vital for maintaining the structure and function of brain cell membranes. This supports optimal communication between neurons, including the systems involving serotonin and dopamine, which are crucial for mood regulation and stress resilience.

Increasing BDNF

Brain derived neurotrophic factor (BDNF) is a protein that supports brain health and helps the brain recover from stress-related damage. This growth factor plays a role in aging, brain function, metabolism, energy expenditure, satiety and more—influencing the formation, growth and survival of brain cells. Studies show that omega-3 fatty acids may increase levels of BDNF, potentially supporting stress management and low mood in susceptible individuals.

Incorporating omega-3 fatty acids into your routine can be a powerful way to support stress resilience and overall well-being. From improving heart rate variability and regulating the HPA axis to reducing oxidative stress and supporting neurotransmitter function, the benefits of omega-3s are both wide-ranging and backed by science. By aiding in the production of key brain proteins like BDNF, omega-3s not only help protect your brain from the impacts of stress but also support long-term cognitive health. Prioritizing omega-3s—whether through diet or supplementation—can be a simple yet impactful step toward managing stress and fostering a healthier, more balanced lifestyle.