From the Guidelines
Omega-3 supplements have a positive impact on the gut microbiome, as evidenced by their ability to increase beneficial bacteria and mitigate harmful ones, with studies suggesting a causal role in improved gut health 1. The effects of omega-3 supplements on the gut microbiome are thought to be mediated by their anti-inflammatory properties and ability to modify the gut environment, promoting the growth of beneficial microbes that produce short-chain fatty acids important for gut health. Key findings from recent studies include:
- Omega-3 fatty acids found in fatty fish and other dietary sources have been proposed as candidate prebiotics, as they are utilized by specific gut microbes 1.
- A fish-derived omega-3 supplement increased Coprococcus spp. abundance, which negatively correlated with triglyceride-rich lipoprotein levels 1.
- Experiments in mice demonstrated that fish oil lowered Toll-like receptor activation and white adipose tissue inflammation, which has been linked to improved insulin sensitivity 1. When considering omega-3 supplementation for gut health, it is essential to choose high-quality supplements that specify EPA and DHA content, take them with meals to improve absorption, and maintain consistent daily use. Typical supplementation ranges from 1-3 grams daily of combined EPA and DHA, with effects potentially becoming noticeable after several weeks of consistent use. While omega-3 supplements can complement your gut health regimen, they work best alongside a diverse, fiber-rich diet that naturally supports microbiome health.