You’ve heard it said before: it’s a man’s world. And when it comes to good health, you’d think that men would have an advantage, a leg up so to speak. After all, men are the default population for most scientific and medical (and likely nutritional) research, despite the fact, as Time magazine reminds us, that women make up half of the world’s population.
And there’s more: it’s not just the study cohorts that are men-populated, it’s also the fact that the scientific researchers also are typically dominated by men.
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On the other hand, men typically don’t pay as much attention to their health as do women, according to this post. For example, men are more likely to engage in risky health behaviors such as binge drinking and smoking cigarettes and are less likely to visit their doctor regularly or get potentially life-saving tests like colonoscopies or prostate cancer screenings.
Often, it’s the woman in the household who pushes her man to get those screenings and to visit the doctor. According to this statistic, studies suggest it’s the woman (especially mothers) in the household who are the CEOs of their family’s health, with approximately 80% of the medical decision-making responsibilities handled by the female head of the household. And women are also predominately the shoppers in the household, making them responsible for purchasing vitamins and other dietary supplements that are an important component of a good health regimen.
In today’s blog, our focus is omega-3 benefits for men. Ladies, we’re counting on you to share this info with the men in your life. And for those guys reading this post, omega-3 fatty acids can be one simple step you can take to up your health game. So read on.
3 Things to Know About Omega-3s
- Omega-3s fall into the category of polyunsaturated fatty acids, one of the “good” fats, along with monounsaturated fatty acids.
- The three most important components of omega-3s, starting with the two best known, are: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), sourced from fatty fish such as salmon, sardines, herring and others. Then there is alpha-linolenic acid (ALA), a plant-based omega-3 found in walnuts, flaxseeds, and canola oil as examples. Of the three omega-3s, ALA is the most widely available in typical American diets. Your body converts small amounts of ALA to EPA and DHA, but not efficiently, making fatty fish (or fish oil supplements) the most direct way to obtain omega-3 EPA and DHA if that’s what you’re looking for.
- When it comes to scientific research, EPA, DHA and ALA all have been well-studied and shown benefits in a variety of areas. However, it is EPA and DHA, with more than 50,000 published studies, including more than 5,000 human clinical trials, that boast the widest and deepest scientifically supportive health benefits.
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4 Omega-3 Benefits for Men
- Heart Health—Heart disease has been the leading cause of death in the U.S. for 100 years, says a 2024 report from the American Heart Association (AHA). It’s also the number one killer of men in this country. A landmark study back in the late ‘70s on omega-3s EPA and DHA laid the scientific foundation for omega-3 fatty acids and heart health, followed by over four decades of research that expanded and confirmed heart health benefits from omega-3s, especially for lowering triglycerides, reducing the risk of irregular heartbeats and slowing the buildup of plaque that hardens arteries. The AHA recommends eating two servings of fatty fish each week, as it says that regularly eating fish and seafood is consistently associated with a lower risk of cardiovascular disease.
- Sexual (and Reproductive) Health—There’s a lot to talk about here and a lot of that talk could make men perk up—in some cases, perhaps literally. For example, fish oil is known for reducing inflammation and it may also improve blood flow, a combination which could help with erectile dysfunction. Other research suggests that fish oil may improve sperm quality and motility, important factors in fertility. Some studies have found a link between better fertility and overall reproductive function in men. Read more here.
- Sports Performance and Recovery—For men who crave a good workout and enjoy participating in sports (as opposed to engaging from the sofa), fish oil supplements may serve up some benefits that weren’t previously on your radar. It turns out that omega-3s may make your muscles spring into action. This fatty acid plays a role in sending signals to cells that can enhance your overall neuromuscular function. Plus, omega-3s—the right levels of it in your body (we’re getting to that!)—can assist in burning excess fat during exercise and lower your body fat percentage over time. They also may increase protein synthesis to help turn the protein you eat into protein in your biceps. And on the recovery side, if you’re familiar with delayed onset muscle soreness (DOMS), and if you work out you’ve likely experienced it, omega-3s can help alleviate that pain by reducing inflammation. What’s more, teeny, tiny tears in your muscles benefit from omega-3s, helping your recovery period happen sooner. This article explains in more detail and gives you additional sports-related fish oil benefits along with some of the science.
- Brain Health—From improving memory to enhancing cognitive function, and from elevating mood to improving some types of depression, some—but not all—studies demonstrate that omega-3s can be an important ally for your brain. This fatty acid may even have a role to play in reducing the risk of Alzheimer’s disease and other types of dementia. Haven’t you heard? Fish is brain food.
These aren’t all the possible benefits for men, think of them as a starter pack or an appetizer. You can read more about other potential omega-3 benefits on our blogs by searching here. Also, remember that omega-3s should not replace other healthy habits or recommended medications.
Four Ways to Incorporate More Omega-3s in your Diet
- Food first—if you like fish and seafood, you’re in luck when it comes to omega-3s because fatty fish are chock full of omega-3 EPA and DHA fish oil. And don’t forget that fish contain many other nutrients and vitamins that make them an ideal dietary selection. Here’s a list of some of the best ways to get your omega-3 EPA and DHA from food. If you’re vegan or vegetarian, you can still get your omega-3s as ALA from plant-based sources.
- Supplements—There are a variety of omega-3 supplements. The most popular are fish oil supplements with the primary ingredients of EPA and DHA, or you could buy an omega-3 supplement with EPA or Other fish-based omega-3 supplements with EPA and DHA include cod liver oil and krill oil, while marine-based algal oil (sometimes called algae oil) is generally suitable for vegans and vegetarians. Ask the manufacturer if you’re not sure or if you can’t tell from the label. Omega-3 ALA supplements provide a plant-based source of omega-3s for those who follow a plant-based diet. Always read the labels and be aware that some manufacturers may include smaller amounts of vitamins or other nutrients in their omega-3 supplement. Read more here.
- Fortified foods—Manufacturers fortify some dairy products, eggs, baked goods and meats with EPA and DHA or ALA to give consumers more options for getting omega-3s in their diet from the foods they eat. Once again, you’ll want to read the label to determine if the product contains omega-3s and if so, what kind. Read more here.
- Prescription Medications—There are two brand name omega-3 prescription medications on the market as well as generics. These products are intended for specific conditions related to serious heart disease and can only be legally purchased with a doctor’s prescription. Talk to your doctor to see if you are eligible for these types of omega-3s, and if so, which one makes the most sense for you.
People often take omega-3 supplements, specifically those with EPA and DHA, to raise their blood levels of omega-3 fatty acids. How much do you need to take to do that and why?
VIDEO: Omega-3 vs. Fish Oil: What’s Better?
There’s a Test for That
OmegaQuant’s founder, William S. Harris, Ph.D., is the co-inventor of the Omega-3 Index, a scientific standard that identifies the amount of omega-3 EPA and DHA in the blood. As part of an overall healthy lifestyle, an Omega-3 Index in the 8-12% range may help to maintain heart, brain, eye and joint health. Here at OmegaQuant, we offer finger prick, at-home blood tests to determine where you fall on the Omega-3 Index.
The good news is that once you get your test results, if you’re below the 8-12% desirable range of EPA and DHA, as many people are, you can raise that number by making dietary modifications, such as eating more fatty fish, or adding an omega-3 EPA and DHA supplement.
BLOG: Which Omega-3 Status Test is Right for You?
The amount of EPA and DHA needed to raise your Omega-3 Index to desirable levels differs for everyone as many factors, including age, sex, weight diet, genetics and more, can all influence how your body responds to EPA and DHA. Read more here about the Omega-3 Index. We recommend starting with a baseline test and then retesting every 3 or 4 months to ensure you reach optimal levels and stay there. Learn more about our Omega-3 Index tests here.
Bottom Line: Men need to pay attention to their health by visiting doctors regularly, eating a healthy diet, adding dietary supplements (such as omega-3 fatty acids) as needed, exercising regularly, reducing chronic stress, and maintaining a consistent sleep routine.
If you do choose to take omega-3 supplements: 1) remember that supplements are just one piece of a healthy lifestyle; 2) buy high quality supplements from reputable companies and reputable sources; 3) include your doctor in the conversation about your supplement use.
