Explained: Can consuming Omega-3 supplements really help reduce aggressive behaviour?

Have you ever seen someone so pressed and angry that you seriously considered throwing some holy water at them? We think it’s safe to say that the jury’s still out on whether this will actually calm them down, considering common sense dictates that splashing water at a mad person can make them madder. But in the meantime, you might want to consider slipping some omega-3 capsules into their food instead.

Omega-3 fish oil supplements have been all the rage in recent decades. Whether it’s for your heart health or reproductive, the list of apparent benefits of this humble little compound never seems to end. More recently, researchers from the University of Pennsylvania found that these commonplace supplements can effectively lower aggression levels, regardless of age or gender.

The study, led by neurocriminologist Adrian Raine, analysed 29 randomised controlled trials that examined the effects of omega-3 supplementation on aggression. The results were promising, revealing a modest yet significant reduction in both reactive and proactive aggression.

The science behind omega-3

Omega-3 fatty acids, commonly found in fish like salmon, mackerel, and sardines, are essential for brain structure and function. They play a critical role in maintaining the fluidity of cell membranes, which is vital for efficient communication between neurons. More specifically, omega-3s are involved in regulating neurotransmitters — chemical messengers in the brain — like dopamine and serotonin, both of which are crucial in mood regulation and impulse control.

Aggressive behaviour has been linked to dysfunctions in these neurochemical systems. For instance, lower levels of serotonin have been associated with increased impulsivity and aggression, while dopamine imbalances can affect the brain's reward system, which may contribute to proactive aggression. Omega-3 supplementation is believed to help stabilise these neurotransmitters, which in turn may reduce the likelihood of aggressive outbursts.

Another reason omega-3s might reduce aggression is their anti-inflammatory properties. Chronic inflammation in the brain can disrupt normal cognitive and emotional processing, leading to heightened aggression and irritability. Omega-3s are known to reduce brain inflammation, which could improve brain function and reduce aggression by restoring normal neurobiological pathways.

From prisons to society

The idea that omega-3 can influence aggression isn't new. A 2002 study conducted at the University of Oxford found that prisoners who were given supplements containing omega-3 and other essential nutrients displayed significantly less violent behaviour. A 2001 study by Dr. Joseph Hibbeln of the US National Institutes of Health also found that societies consuming higher amounts of fish had lower homicide rates, further suggesting a link between omega-3 intake and reduced violence.

The recent Penn study builds on this by discovering that omega-3 supplementation reduced both "reactive" and "proactive" aggression. Reactive aggression is an emotional, in-the-moment response to a perceived threat, while proactive aggression is calculated and planned. The supplements showed a 30% reduction in both types of aggression, suggesting that omega-3s can affect different kinds of aggressive behaviour.

The findings of this study have significant implications for various settings, including communities, clinics, and the criminal justice system. Omega-3 supplementation could potentially be a valuable tool in reducing violence and improving relationships.

The fact that it is widely available, mostly safe and affordable certainly makes it a very attractive option.

While the current study provides compelling evidence, more research is needed to fully understand the long-term effects of omega-3 supplementation on aggression. Future studies may explore the specific mechanisms through which omega-3 exerts its influence on the brain and investigate potential genetic factors that may affect its effectiveness.