Sleep Supplements
Fatty Acids

Omega 3

Omega 3

Omega-3 is an important nutrient for the functioning of the body. It helps regulate metabolism, strengthen the immune system, and maintain heart health. Sources of omega-3 are foods rich in polyunsaturated fatty acids such as cold-water fish, vegetable oils, seeds, and others. Some research suggests that omega-3 intake may help improve sleep, something of concern for vegetarians and vegans. However, it is possible to obtain these benefits by supplementing omega-3 from plant-based sources, free for consumption from any diet.


animal-product, plant-based


Eggs, Fish, Seaweeds, Fish Oil, Flax Seeds


Fatty Acids

Age range:

18-60, >60


May be toxic in high doses

What influence sleep problems

What are Omega 3 benefits?

Omega-3s are essential fatty acids that our bodies need to function, but cannot produce. They are important for a variety of bodily functions, including growth and development, maintaining brain function, and controlling inflammation. Omega-3s may also help improve sleep quality. A 2015 survey found that people who consumed omega-3 supplements for four weeks slept better than those who did not consume the supplements. Another 2017 study suggests that omega-3s may help treat insomnia. Researchers found that people who took omega-3 supplements for 12 weeks had significant improvements in sleep duration and quality, as well as insomnia symptoms.

Table of relations

Dietary supplementConsistent EffectsStrength of EffectsScientific articles
Omega 3
See all 3 studies
Omega 3
See all 5 studies
Omega 3
See all 19 studies
Omega 3
See all 4 studies
Omega 3
See all 4 studies

Omega 3 and Sleep

Sleep is a very important physiological process, as it regulates the body's functions. It is responsible for promoting / facilitating energy conservation, synthesis and secretion of hormones and proteins, learning and memory through brain changes. Sleep is mainly driven by the circadian cycle, which involves exposure to light, hormones such as melatonin, and hypothalamic activity. The compounds that help regulate sleep work in different pathways, they can facilitate the process of falling asleep, increase the duration of continuous sleep or improve the quality of sleep.

Omega 3 and Sleep Latency

Sleep latency is the time it takes between being awake and actually falling asleep. More importantly than many think, sleep latency is linked to and impacted by the stages of sleep. Fortunately there are natural solutions to improve latency and quality of nightly rest.

Omega 3 and Early Awaking

Early awakening is a form of recurrent sleep disorder and can cause exhaustion. This problem is commonly associated with anxiety and can impair performance the next day, especially in tasks that require focus and attention such as work and physical activities.

Omega 3 and Stress

Stress can be understood as a situation in which the individual is physically or mentally overloaded, which can cause pain, tension and physical injury, as well as emotional fatigue, tiredness, reduced productivity and attention. The substances that help control stress act on hormonal regulation (for example, cortisol), on the circadian cycle and promote physical and mental relaxation.

Omega 3 and Anxiety

Anxiety is the body's natural response to stress. It's a feeling of fear or apprehension about what's to come. It can be triggered by a specific situation and not last long - which is very common and ok - or it can be a generalized disorder (which is considered a illness) that can bring harm to everyday life and also cause other conditions like depression.

Omega 3 and Depression

Depression is a chronic and recurrent psychiatric condition that produces mood changes characterized by deep sadness, mood swings, loss of interest in activities, causing significant impairment in daily life.

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