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Omega-3 Fatty Acids: Anti- Inflammatory Support for Whole-Body Health

Updated: Jan 5



Omega-3 fatty acids are one of the most clinically valuable nutrients we use in functional medicine. They play a powerful role in reducing chronic inflammation, supporting gut integrity, improving cardiovascular health, easing joint pain, balancing immune responses, and protecting brain function.


When used appropriately, omega-3s don’t just manage symptoms — they help address root causes of inflammation throughout the body.


What Are Omega-3 Fatty Acids?

Omega-3s are essential polyunsaturated fatty acids, meaning your body cannot make them on its own. The most important forms include:

  • EPA (eicosapentaenoic acid) – anti-inflammatory, cardiovascular support

  • DHA (docosahexaenoic acid) – brain, nervous system, and cognitive health

  • ALA (alpha-linolenic acid) – plant-based precursor found in seeds and oils

Unlike excess omega-6 fats, which can drive inflammation, omega-3s help restore balance.

How Omega-3s Reduce Inflammation

Chronic inflammation is at the root of many modern diseases.

Omega-3 fatty acids help calm inflammation by suppressing NF-κB, a central regulator in the inflammatory cascade. They activate PPAR-alpha, which leads to a reduction in inflammatory signaling molecules.

This is why omega-3s are often foundational in protocols for autoimmune conditions, metabolic disease, cardiovascular risk, and chronic pain.

Omega-3s and Gut Health (Leaky Gut)

A healthy gut lining is essential for immune balance and overall health.

Research suggests omega-3 fatty acids help support intestinal barrier integrity and may reduce intestinal permeability (“leaky gut”), particularly when combined with dietary and lifestyle changes.

In clinical practice, omega-3s are commonly used alongside gut-healing strategies to calm inflammation and support repair.

Omega-3 Benefits for Arthritis and Joint Pain

Multiple studies show meaningful benefits of omega-3 supplementation in both osteoarthritis and rheumatoid arthritis, including:

  • Reduced joint pain and stiffness

  • Decreased inflammatory markers

  • Less reliance on anti-inflammatory medications

When dosed correctly, omega-3s can be an effective long-term support for joint health.

Cardiovascular and Metabolic Health Benefits

Omega-3 fatty acids are among the most researched nutrients for heart health. Evidence shows they can:

  • Lower triglycerides

  • Increase HDL (“protective”) cholesterol

  • Shift LDL particles from small, dense (higher risk) to larger, less harmful forms

  • Improve insulin sensitivity

  • Lower blood pressure

  • Reduce atrial fibrillation risk

  • Improve heart rate variability

  • Reduce overall cardiovascular morbidity and mortality

For many patients, omega-3s are a cornerstone of cardiometabolic risk reduction.

Omega-3s and Immune Balance (Allergies & Asthma)

Omega-3s help regulate immune responses and shift the body away from allergic and inflammatory pathways.

They may be beneficial for individuals with asthma or allergies, and maternal omega-3 intake during pregnancy has been associated with a lower risk of allergic disease in children later in life.

Brain Health, Cognition, and Concussion Support

DHA is a major structural component of the brain.

Omega-3 fatty acids support:

  • Cognitive function and memory

  • Nervous system health

  • Protection against age-related cognitive decline

  • Recovery and protection following concussions or traumatic brain injury

Brain health is not just about aging because it’s a lifelong priority.

Best Sources of Omega-3 Fatty Acids

Marine-Based Sources (EPA & DHA)

  • Cold-water fatty fish

  • Krill oil

  • Algae-based omega-3s (excellent vegan option)


Plant-Based Sources (ALA)

  • Flaxseed

  • Chia seeds

  • Walnut oil

Mercury & Quality Matter

Not all omega-3 sources are safe or equal. Poor-quality fish or supplements may contain mercury or environmental toxins.

At Sanctuary Functional Medicine, we guide patients toward clean, well-tested omega-3 supplements to ensure safety and effectiveness.

How to Take Omega-3 Supplements

Omega-3s are fat-soluble and absorb best when taken with food.

Helpful tips:

  • Take with meals

  • If fish burps occur, freeze capsules before taking as they dissolve lower in the digestive tract.

Potential Side Effects and Considerations

Omega-3s are generally very safe, but a few considerations include:

Fish Allergies

Those with fish allergies should avoid marine-based omega-3s and use algae-derived EPA/DHA or plant-based sources instead.

Blood Pressure Effects

Higher doses of EPA/DHA may lower blood pressure. Individuals who already run low may experience dizziness or fatigue and should be monitored.

Dr. Potter's Final Thoughts

Omega-3 fatty acids are a foundational tool in functional medicine. When sourced properly and used intentionally, they support healing at the root, calming inflammation, protecting the gut, supporting heart and brain health, and improving overall resilience.

As with any supplement, personalization matters. Quality, dosing, and individual health context make all the difference.


Chronic inflammation does not resolve with quick fixes. Learn how a personalized functional medicine approach, including strategic use of omega-3s, can support long-term healing and resilience.



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