A recent study conducted by scientists at the University of Pennsylvania has revealed that consuming omega-3 fatty acids, which can be found in fish, flaxseed, and walnuts, may reduce aggressive and violent behavior in individuals. This finding is significant as poor nutrition has been linked to antisocial and aggressive behavior. The study suggests that combining cognitive behavioral therapy (CBT) with omega-3 supplements in one’s diet could be beneficial in managing aggression. These supplements are readily available in the form of supplements or commonly consumed food items like anchovies, edamame, and seaweed.
The research, led by University of Penn professor Adrian Raine and Lia Brodrick, analyzed data from 3,918 participants across various studies conducted between 1996 and 2024. The findings indicated that omega-3 intake could decrease both reactive aggression, which involves impulsive responses to provocation, and proactive aggression, which is more premeditated or predatory in nature. The study highlighted the potential of omega-3 supplementation in reducing aggressive behavior, emphasizing the importance of even small effects in addressing societal issues related to aggression and violence.
Dr. Raine, an expert in neurocriminology and antisocial behavior, emphasized the significance of understanding how omega-3 affects neurophysiology to benefit mental health. Omega-3 fatty acids are known to support cell structures, prevent obesity and heart disease, and reduce inflammation in the body. Since the body cannot produce omega-3 on its own, it is essential to include dietary sources like cold-water fatty fish or supplements to ensure an adequate intake of nutrients essential for physical and mental health.
Registered dietitian Melanie Murphy Richter highlighted the various ways in which omega-3s interact with the brain to impact mood and serotonin production. Omega-3s, specifically DHA, play a role in increasing serotonin availability in the brain, potentially enhancing mood regulation. These fatty acids also possess anti-inflammatory properties that can help reduce inflammation in the brain, contributing to the effectiveness of other treatments like selective serotonin reuptake inhibitors (SSRIs) in managing mental health conditions.
The study further discussed the link between poor nutritional status and externalizing behavior issues, emphasizing the potential of omega-3 supplementation in addressing aggressive and violent behaviors. It cited correlational research suggesting that fish consumption is inversely associated with cross-country homicide rates, underscoring the importance of adequate omega-3 intake in preventing aggression. Omega-3s have been shown to regulate serotonin levels and mood, making them a valuable supplement in reducing irritability, anxiety, and aggressive behavior.
Richter noted that omega-3 supplementation can complement cognitive behavioral therapy (CBT) in managing emotions like anger and rage. Omega-3s have been found to enhance the effectiveness of CBT in reducing aggression, highlighting the promise of combining nutritional interventions with psychological treatments. By improving emotional regulation, omega-3 supplements can play a role in reducing irritability and enhancing overall mood and relaxation. Including sources of omega-3 in one’s diet, such as fatty fish, seeds, and supplements, can support mental health and potentially reduce the incidence of aggressive behavior in individuals.
