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Discover 10 Key Health Benefits of Omega-3 supplements

Heart Care

17 May 2025

8 min

10 Health Benefits of Omega-3 SupplementsThink back to the last time you felt unusually tired, your skin looked lifeless, or you had trouble focusing even after a full night’s sleep. You blamed stress, maybe even ageing, but what if your body was just missing something essential? That “something” might be Omega-3 fatty acids [https://www.mrmed.in/molecule/omega-3-fatty-acids]. More than just a health trend, Omega-3s are becoming a go-to solution for everything from heart health [https://www.mrmed.in/health-library/heart-care/how-to-keep-heart-healthy] to glowing skin. You’ve probably heard the buzz—friends recommending omega-3 capsules, doctors suggesting it for inflammation, or influencers raving about the glow-up. But what are Omega-3s really, and why are so many people turning to them? Here’s a clear, no-fluff guide to the 10 health benefits of Omega-3 supplements—backed by science and loved by real people just like you. 10 BENEFITS OF OMEGA-3 YOU SHOULD KNOW 1. Supports Heart Health One of the most popular omega-3 benefits is heart protection. According to the NIH Office of Dietary Supplements Many studies have shown that omega-3s, especially EPA and DHA, may help cardiovascular risk factors like reduce blood pressure [https://www.mrmed.in/health-library/hypertension/supplements-to-lower-blood-pressure]and elevated plasma lipids. That’s why many doctors recommend omega-3 supplements for heart health, especially for people over 40 or those with a family history of cardiovascular disease [https://www.mrmed.in/health-library/heart-care/diagnosis-of-cardiovascular-disease]. Tip: Omega-3s help keep your heart healthy [https://medlineplus.gov/ency/patientinstructions/000767.htm] and protected against stroke. They also help improve your heart health if you already have heart disease. 2. Reduces Inflammation Naturally Omega-3s act like natural fire extinguishers in the body. They reduce chronic inflammation, which is often the root cause of diseases like arthritis [https://www.mrmed.in/health-library/rheumatology/arthritis-symptoms-causes-treatment], asthma [https://www.mrmed.in/health-library/respiratory-disorder/all-you-need-to-know-about-asthma], and even some autoimmune conditions. [https://www.mrmed.in/health-library/immune-disorders/fatal-autoimmune-diseases] Higher doses of 2,000–3,000 mg [https://wellnessreadersdigest.com/the-ultimate-guide-to-omega-3-dosage-how-much-do-you-really-need/?utm_source=chatgpt.com] may be beneficial for those managing inflammatory conditions like arthritis, but you should always speak to a healthcare provider before starting. 3. Helps Improve Mental Wellbeing Feeling down or anxious lately? Omega-3s have shown promising results in treating and preventing depression and anxiety. [https://www.healthline.com/nutrition/17-health-benefits-of-omega-3] EPA seems to be the most effective at reducing symptoms of depression. Many psychiatrists now consider Omega-3 as a valuable dietary supplement for mental health management alongside traditional therapy. 4. Boosts Brain Health in All Ages According to the NIH biotechnology information Omega-3s play an important role in brain development in babies [https://pmc.ncbi.nlm.nih.gov/articles/PMC5588657/#:~:text=Fish%20oil%20contains%20omega%2D3,child%20neurodevelopment%20later%20in%20life.] and memory retention in adults. DHA, in particular, is a structural component of the brain. Pregnant women, children, and older adults can all benefit. This is one reason omega-3 benefits for women include improved prenatal health and reduced postpartum depression, while omega-3 benefits for men focus more on cognitive sharpness and focus. 5. Supports Eye Health Ever experience dry, irritated eyes? Omega-3s help reduce eye dryness and protect against age-related macular degeneration. They keep your eyes hydrated and your vision sharper. Real-life tip: Dr. Sheetal Bakshi [https://www.medanta.org/patient-education-blog/dry-eyes-and-screen-time-how-to-protect-your-eyes-in-the-digital-age#:~:text=Omega%2D3%20fatty%20acids%2C%20found,and%20reduce%20dry%20eye%20symptoms.], an ophthalmologist, recommends omega-3 fish oil may help improve tear production and reduce dry eye symptoms. 6. Great for Skin and Hair If you’ve been spending money on creams and serums, maybe it’s time to look within. The benefits of omega-3 for skin and hair include improving hydration, reducing acne, preventing premature aging, and strengthening hair from the root. Skin tip: Omega-3 fatty acids can benefit skin health [https://jyoungpharm.org/7854/#:~:text=Omega%2D3%20fatty%20acids%20can,and%20improving%20overall%20skin%20hydration.] in several ways: help to maintain the skin’s natural moisture barrier, preventing dryness and improving overall skin hydration 7. Eases Joint Pain and Stiffness People with rheumatoid arthritis [https://www.mrmed.in/health-library/rheumatology/rheumatoid-arthritis-causes-treatment]or chronic joint pain often feel relief when they start Omega-3s. They’re known to reduce morning stiffness and improve grip strength. Regularly taking omega-3 capsules can be part of a long-term solution for healthier, pain-free joints. 8. Supports a Healthy Pregnancy According to the NIH biotechnology information during pregnancy, Omega-3s aid in the baby’s brain and eye development [https://pmc.ncbi.nlm.nih.gov/articles/PMC3046737/#:~:text=Conclusion,of%20the%20brain%20and%20eyes.]. For mothers, they reduce the risk of preterm delivery and promote postpartum recovery. For women following a plant-based diet, vegetarian omega-3 foods like flaxseeds, chia seeds, and walnuts are essential; however, supplements may still be necessary to meet DHA requirements. 9. Enhances Immune System Function Your immune system needs support too, especially in changing climates or high-stress lifestyles. Omega-3s improve immune cell function and reduce excessive immune responses that can harm healthy tissues. This is why Omega-3 is often found in health supplements marketed for overall wellness. 10. Helps Manage Weight and Metabolism Omega-3s can increase feelings of fullness, improve insulin sensitivity, and help with fat metabolism. While it’s not a weight loss pill, when combined with a healthy lifestyle, it supports better weight control. When choosing supplements, look for the best omega-3 supplements in India that provide a balanced ratio of EPA and DHA for metabolic support. WHAT ARE THE DIFFERENT TYPES OF OMEGA 3 SUPPLEMENTS? 1. FISH OIL [https://www.mrmed.in/otc/othree-softgel-capsule] * Source: Extracted from the tissues of oily fish like salmon, mackerel, and sardines. * Key Omega-3s: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). * Benefits: Supports heart health, reduces inflammation, and promotes brain function. 2. COD LIVER OIL [https://www.mrmed.in/otc/seacod-capsule] * Source: Derived from the liver of codfish. * Key Omega-3s: EPA and DHA, along with vitamins A and D. * Benefits: In addition to omega-3 benefits, it supports bone health and immune function due to its vitamin content. 3. ALGAL OIL * Source: Extracted from algae, making it a plant-based option. * Key Omega-3s: Primarily DHA, with some products also containing EPA. * Benefits: Suitable for vegetarians and vegans; supports brain and eye health. 4. KRILL OIL * Source: Harvested from tiny crustaceans called krill. * Key Omega-3s: EPA and DHA, often in phospholipid form, which may enhance absorption. * Benefits: Contains astaxanthin, an antioxidant; supports heart and joint health. 5. PLANT-BASED ALA SUPPLEMENTS * Source: Derived from flaxseeds, chia seeds, walnuts, and hemp seeds. * Key Omega-3: Alpha-linolenic acid (ALA). * Benefits: Supports overall health; however, the body converts ALA to EPA and DHA at a low rate. SO, HOW SHOULD YOU TAKE OMEGA-3 SUPPLEMENTS? Great question! If you’re wondering, how to take omega-3 supplements, the answer is: take them with food—preferably a meal that contains fat. This helps with absorption. Best time to take omega-3 supplements? Morning or lunch works best for most people, especially with meals. Consult your doctor for a better time that suits you. ARE THERE ANY SIDE EFFECTS? Like most nutritional supplements, Omega-3s are generally safe. However, high doses might cause fishy burps, stomach upset, or blood thinning in some individuals. If you’re concerned about omega-3 supplements side effects, start with a lower dose and increase gradually under supervision. FREQUENTLY ASKED QUESTIONS 1. CAN I TAKE OMEGA-3 SUPPLEMENTS DAILY? Yes, According to the NIH, the FDA has suggested [https://www.medicalnewstoday.com/articles/324240#:~:text=According%20to%20the%20NIH%2C%20the,lowers%20the%20body's%20inflammatory%20responses.]that people should take no more than 5 g(between 1000mg) per day of DHA and EPA combined. 2. ARE VEGETARIAN OMEGA-3 OPTIONS EFFECTIVE? Yes! Vegetarian omega-3 foods like flaxseed and algae oil provide ALA, which converts to EPA/DHA in the body (though less efficiently). 3. WHAT’S THE DIFFERENCE BETWEEN OMEGA-3 CAPSULES AND FISH OIL? Omega 3 capsules usually contain fish oil (EPA and DHA). Some are vegetarian (algae-based). Fish oil is the source; capsules are the form. 4. ARE OMEGA-3 SUPPLEMENTS SAFE FOR KIDS AND SENIORS? Absolutely! Kids benefit from brain development, and seniors gain protection from memory loss and inflammation. Just ensure age-appropriate doses. 5. WHICH ARE THE BEST OMEGA-3 SUPPLEMENTS IN INDIA? Top brands include WOW Omega-3, Nordic Naturals, and Himalayan Organics. Look for third-party testing, high EPA/DHA levels, and enteric-coated capsules. FINAL THOUGHTS: SHOULD YOU ADD OMEGA-3 TO YOUR LIFE? If you're aiming to take better care of your health—whether it's keeping your heart strong, easing everyday inflammation, or giving your skin and brain the support they deserve—Omega-3 supplements are worth considering. Backed by science and recommended by health experts, these essential fatty acids are a simple yet powerful way to boost your wellness from the inside out. Just remember, consistency is key. Start with the right Omega-3 dosage for inflammation or general health as advised by your doctor, choose from the best Omega-3 supplements in India, and make them part of your everyday routine. Whether you prefer Omega-3 capsules, omega-3 fish oil, or a vegetarian omega-3 dietary supplement, there's an option that fits your lifestyle. Take charge of your health—one softgel at a time. Your body (and mind) will thank you in the long run. ALSO READ 1. 5 Best Exercises For Rheumatoid Arthritis [https://www.mrmed.in/health-library/rheumatology/best-exercises-for-rheumatoid-arthritis] 2. 10 Foods To Strengthen Bones And Joints (Bone And Joint Health) [https://www.mrmed.in/health-library/health-care/bone-joint-health] REFERENCES 1. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ [https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/] 2. https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know#:~:text=There%20is%20some%20evidence%20that,coronary%20events%20and%20coronary%20death [https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know#:~:text=There%20is%20some%20evidence%20that,coronary%20events%20and%20coronary%20death]. 3. https://www.sciencedirect.com/science/article/pii/S2161831322009620 [https://www.sciencedirect.com/science/article/pii/S2161831322009620] 4. https://www.fda.gov/food/hfp-constituent-updates/fda-announces-new-qualified-health-claims-epa-and-dha-omega-3-consumption-and-risk-hypertension-and [https://www.fda.gov/food/hfp-constituent-updates/fda-announces-new-qualified-health-claims-epa-and-dha-omega-3-consumption-and-risk-hypertension-and]

Dr. Vijayalakshmi

Sleeping in AC All Night: Comfort or Health Risk?

Health Care

14 May 2025

7 mins

Sleeping in AC All Night: Comfort or Health Risk?In many parts of the world, air conditioning is more than a luxury; it’s a survival tool during hot and humid nights. But while it keeps you cool and helps you sleep better, is it actually good for your health? This blog explores the real impact of sleeping in an air-conditioned room all night. We’ll break down the benefits of using AC for sleep, the common side effects it can have on your body, and the lesser-known long-term health concerns that might surprise you. Whether you swear by cool nights or are rethinking your AC habits, this read will help you make a more informed decision. WHY DO PEOPLE LOVE SLEEPING IN AC? Let’s be real: sleeping in a cool room just feels better. Science agrees! A study [https://thesleepcharity.org.uk/information-support/adults/sleep-environment/] by the National Sleep Foundation found that the ideal sleep temperature is around 60–67°F (15–19°C). Why? Because your core body temperature naturally drops when you sleep, and a cooler room helps kickstart that process. Benefits of sleeping in AC include: * Faster sleep onset (you fall asleep quicker) * Fewer night-time awakenings * Deeper sleep quality * Better mood the next morning (because, yes, poor sleep = grumpy zombie) If you’ve been struggling with tossing and turning at night, AC might actually be your sleep BFF. WHAT ARE THE SIDE EFFECTS OF SLEEPING IN AC ALL NIGHT? While AC can enhance sleep comfort, improper use or lack of maintenance can lead to several health issues. 1. DRY SKIN AND EYES Air conditioners reduce humidity levels, leading to dry air that can strip moisture from the skin and eyes. "Prolonged exposure to air conditioning can dehydrate the skin, making it appear dull and lifeless," says Dr. Vidushi Jain [https://www.healthshots.com/beauty/skin-care/6-tips-to-protect-your-skin-from-the-side-effects-of-air-conditioners/], dermatologist and medical head at Dermalinks, Ghaziabad. Tips: * Apply a hydrating moisturiser before bed. * Use a humidifier to maintain room humidity. * Stay hydrated by drinking ample water throughout the day. 2. RESPIRATORY ISSUES Poorly maintained AC units can circulate dust, mould, and other allergens, exacerbating respiratory conditions [https://www.mrmed.in/health-library/respiratory-disorder/respiratory-disease-symptoms]. "Sleeping in air-conditioned rooms could cause respiratory illnesses. Those who suffer from asthma [https://www.mrmed.in/health-library/respiratory-disorder/all-you-need-to-know-about-asthma] and allergies and are vulnerable to cold air may be prone to such diseases," notes a health report. Tips: * Regularly clean or replace AC filters. * Ensure proper room ventilation. * Consider using air purifiers to reduce airborne allergens. 3. MUSCLE STIFFNESS AND BODY PAIN Direct exposure to cold air can lead to muscle stiffness or exacerbate existing musculoskeletal issues. "Sleeping in air-conditioned rooms could lead to muscle pain and stiffness," warns health experts. Tips: * Avoid direct airflow from the AC. * Maintain a moderate room temperature (24–26°C). * Use appropriate bedding to keep muscles warm. 4. SORE THROAT AND CONGESTION Dry air can irritate the throat and nasal passages, leading to discomfort. Dry air can also lead to congestion and difficulty breathing, especially for those who suffer from allergies or asthma. Tips: * Use a humidifier to add moisture to the air. * Stay hydrated to keep mucous membranes moist. * Avoid setting the AC to excessively low temperatures. IS AC GOOD FOR YOUR SKIN OR NOT? This is where things get juicy. Let’s answer this one directly: Is AC good for skin whitening? No, not really. That’s a myth. AC doesn’t “whiten” your skin, nor does it darken it, unless you’re dealing with sun exposure from being indoors next to windows (hello, UV rays). However, dry air from ACs can make your skin look dull, flaky, and dehydrated. Here’s how to protect your skin while sleeping in AC: * Apply a hydrating moisturiser [https://www.mrmed.in/otc/babe-stop-akn-mattifying-moisturiser-50ml] before bed * Keep a bowl of water or a humidifier in the room * Drink enough water (yes, even before sleep!) * Use a gentle cleanser to prevent a build-up of dust from recycled air So, while benefits of sleeping in AC for skin are more about feeling refreshed, you still need to do some skin-care homework to avoid the drying side effects. ARE THERE ANY LONG TERM EFFECTS OF SLEEPING WITH AC ON? Oh yes, especially if you’re doing it every night and ignoring maintenance. Potential long-term effects of sleeping with AC on include: * Worsened asthma or allergies (due to dust/mould accumulation) * Chronic dry skin [https://www.mrmed.in/health-library/skin-care/tips-dry-skin] or eczema flare-ups * Weakened immune responses from consistently low indoor air quality * Muscle stiffness if the room is too cold every night Pro tip? Keep your room temperature comfortable, not Antarctica-cold. Experts recommend setting your AC to around 24–26°C (75–78°F) for health-friendly sleep. DOES SLEEPING IN AC ALL NIGHT AFFECT KIDS AND ELDERLY MORE? Absolutely. Kids and seniors are more sensitive to temperature extremes. Babies can’t regulate body heat as well, and the elderly may already have respiratory issues that effects of sleeping with AC on could worsen. Some extra care: * Use soft blankets * Keep AC airflow away from the body * Maintain a moderate temp (not freezing) SO... IS SLEEPING IN AC GOOD OR BAD? Here’s the honest, no-nonsense answer: Sleeping in AC is both good and bad. It really depends on how you use it. The good: * Helps you sleep better, especially during hot, humid nights * Keeps you from overheating (and sweating through your sheets) * Can improve mood and sleep quality The not-so-good: * May dry out your skin and throat * Can worsen allergies if poorly maintained * Might lead to body stiffness if the temp is too cold or airflow is direct HOW TO KEEP YOUR ROOM COOL WITHOUT USING AC Not a fan of blasting the AC all night? Or maybe you just want to give your skin and sinuses a break? Good news: there are ways to keep your bedroom comfortably cool without relying on air conditioning. These hacks are perfect for cutting down on energy bills and reducing the health risks associated with sleeping in AC all night. 1. Use Cooling Curtains or Blinds Heat can sneak in through your windows, even at night. Blackout curtains or thermal blinds can block out sunlight during the day and insulate your room at night, helping it stay naturally cooler. 2. Cross Ventilation is King Open windows on opposite sides of the room or house to let air flow through naturally. Even better, place a bowl of ice in front of a table fan to create a DIY cool breeze effect. 3. Switch to Cotton Everything Bedsheets, pillowcases, nightwear; make sure they’re 100% cotton or linen. These fabrics are breathable and absorb sweat, unlike synthetics that trap heat. 4. Cool Your Pulse Points A quick trick: apply a cold compress or a damp cloth to your wrists, neck, or the backs of your knees before bed. It helps bring down your core body temperature quickly and signals your body it’s bedtime. 5. Unplug Heat-Emitting Devices Electronics generate heat even on standby mode. Unplug chargers, TVs, and laptops to reduce ambient warmth in the room. 6. Sleep Low, Sleep Cool Hot air rises, so sleeping closer to the ground (think floor mattress or a low bed frame) can feel significantly cooler, especially during peak summer. 7. DIY Cooling Packs Fill a hot water bag with cold water or freeze a sock filled with rice to make a homemade cold pack. Place it near your feet or under your pillow for some chill magic. 8. Hydrate Inside Out Drink a glass of water before bed, and consider lightly misting your face and arms with rose water or a cooling spray to stay fresh through the night. EXPERT TIPS TO SLEEP SMART IN AC Let’s leave you with some real-talk tips to make your AC use healthier and smarter: 1. Clean that filter every 2–4 weeks. Dirt, bacteria, and mould, these things love AC filters. 2. Use a humidifier or bowl of water. This balances the moisture in the room so your skin and sinuses don’t suffer. 3. Dress smart. Don’t wear full-sleeved woollies, but don’t go full beach mode either. Cotton pyjamas are your friend. 4. Adjust temperature, not your blanket stack. Keep the room around 24–26°C. Don’t freeze your room and then hide under 3 quilts. 5. Point airflow away from your body. Your AC isn’t a wind tunnel. Let it cool the room, not just you. 6. Moisturise and hydrate. Your skin will thank you in the morning. IT'S NOT THE AC, IT'S HOW YOU USE IT Much like chocolate cake or binge-watching K-dramas, AC is great in moderation and with good habits. The comfort of sleeping in AC is real and science-backed. But the effects of sleeping with AC on for long durations without precautions can cause avoidable issues. So next time someone asks, “Sleeping in AC is good or bad?” you’ll know the answer isn’t black or white. It’s 100% about balance, maintenance, and listening to your body. Sleep cool, sleep smart and don’t forget to clean that filter! FREQUENTLY ASKED QUESTIONS (FAQS) Q.1) Can we sleep in AC during fever? Yes, but with caution. When you have a fever, your body already feels like a toaster oven. A cool room can be soothing and help reduce body temperature. However, don’t go overboard and turn your room into a freezer; that can backfire and make you feel worse. Keep the AC temp around 25–26°C and make sure the airflow isn’t directly on you. Q.2) Can sleeping in AC cause sore throat? Yes, especially if the air is too dry. Your throat and nasal passages can get irritated if you breathe dry, cold air all night. A humidifier or even a damp towel hung in the room can help keep moisture levels balanced. Q.3) Does sleeping in AC cause body pain? If you’re waking up with achy shoulders or a stiff neck, your AC might be to blame. Cold air can cause muscle tightness, especially if it’s blasting directly at you or your room is too cold for too long. Adjust the louvres, aim the airflow away, and try not to sleep right under it. Q.4) Does air conditioner make skin dark? Nope, but it can make your skin look dull. There's no direct link between sleeping in AC and skin darkening. However, dry and dehydrated skin tends to appear more tired and less radiant, which people sometimes mistake for “getting darker.” PEOPLE ALSO READ… * What Are The Chronic Respiratory Diseases? [https://www.mrmed.in/health-library/respiratory-disorder/chronic-respiratory-diseases] * Tips for Drinking Water For Healthy Kidneys [https://www.mrmed.in/health-library/nephrology/drinking-water-health-kidneys] * 5 Skin Care Myths You Need To Know [https://www.mrmed.in/health-library/skin-care/skin-care-myths] REFERENCES 1. https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/sleeping-with-ac-on-6-health-issues-it-may-be-causing/photostory/109032246.cms?picid=109032315 [https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/sleeping-with-ac-on-6-health-issues-it-may-be-causing/photostory/109032246.cms?picid=109032315] 2. https://www.webmd.com/a-to-z-guides/ss/slideshow-what-ac-does-to-your-body [https://www.webmd.com/a-to-z-guides/ss/slideshow-what-ac-does-to-your-body] 3. https://www.jstor.org/stable/24997476 [https://www.jstor.org/stable/24997476]

Dr. Tejashwin Adiga