Aggressive behavior can be helped with oily fish and fish oil supplements

Aggressive behavior is known to be linked to social and cultural factors, but it can also be rooted in biological factors in the brain. Omega-3 fatty acids from oily fish and fish oil supplements are able to reduce the problem in both adults and children, according to a meta-analysis that is published in Aggression and Violent Behavior. The authors also mention that omega-3 fatty acids control local brain inflammation that can negatively affect mood and behavior. The diet plays a large and overlooked role in mental health, and the authors say that because aggressive behavior has huge personal and socioeconomic costs it is important to look seriously into possible ways to prevent it.

The new meta-analysis included 29 randomized, controlled studies with nearly 4,000 participants. The studies looked at whether omega-3 supplementation had the potential to reduce aggression. Around half the participants were younger than 18 years of age, and the studies were published during the period between 1996-2024. The review showed that omega-3 supplementation can reduce aggression in both genders and in all age groups. Also, it can lower both active and passive aggression, according to questionnaires filled out by the participants. The researchers concluded that there is ample scientific evidence to start supplementing children and adults with omega-3 to help reduce their aggressions. These recommendations apply to society, clinical practices, and the correctional service. It is a both healthy and inexpensive way to combat a huge socioeconomic challenge.

How do omega-3 fatty acids affect our brain and behavior?

The brain consists of around 60 percent fat, which is why it is so important to get plenty of dietary fats, especially the essential omega-3 and omega-6 fatty acids. The two omega-3 fatty acids, EPA and DHA, are especially important for the brain and nervous system, which is supported by the following facts:

• DHA is a structural component in all nerve cell membranes
• DHA affects gene expression, enzyme activity, and nerve cell synapses, which is the exchange of information between nerve cells
• DNA is involved in the formation of neurotransmitters like dopamine and serotonin that affect mood and behavior
• DHA plays a key role in brain development, intelligence, and the nervous system
• Lack of DNA is linked to mental problems such as depression, hyperactivity, and lowered impulse control
• EPA is not concentrated in the nerve cell membranes but has a neuro-immunological and vascular effect
• EPA counteracts inflammation and blood clots and improves cerebral vascular flow and helps protect nerve cells

As listed, EPA and DHA have vital importance for several physiological functions that are related to the nervous system and mental health. It is very important to maintain the proper balance between omega-3 and omega-6 fatty acids. Unfortunately, modern diets often contain far too little omega-3 and far too much omega-6 from plant oils, margarine, cookies, chips, junk-food, and ready meals. This imbalance causes inflammatory conditions, oxidative stress, and other problems that damage the nervous system and mental health
Apparently, oily fish and fish oil supplements that contain EPA and DHA help to reduce aggressive behavior by supporting the nervous system, regulating the production of neurotransmitters, and inhibiting local brain inflammation.

• Good sources of the two omega-3 fatty acids, EPA and DHA, are oily fish such as herring, anchovies, mackerel, and free-range salmon feeding on a natural diet
• Eating fish as a main meal twice per week can cover the need for EPA and DHA
• People who eat too little fish or none at all can take a fish oil supplement. Choose a preparation with documented purity and low totox value (totox refers to the total oxidation value, which is the total oxidative load to which a fat or oil has been exposed
• Therapeutic doses are around 1-4 grams of omega-3 daily
• It takes around one month for a fish oil supplement to work optimally

Stable blood levels and B vitamins are also important for controlling aggression

The brain needs a stable supply of glucose, but modern diets often contain too much refined carbohydrate that can easily disrupt the delicate blood sugar balance. When the brain lacks fuel, it can affect the production of neurotransmitters and one’s self-control, thereby increasing the risk of incendiary and aggressive behavior.
B vitamins and magnesium are also important for the nervous system and mental balance. Epidemiological studies show that vitamin B3-deficient diets are linked to aggression and a higher rate of homicide and suicide.

Read more:
»How is vitamin B3 deficiency linked to aggression, cannibalism, pellagra, and schizophrenia?«

References

Adrian Raine, Lia Brodrick. Omega-3 supplementation reduces aggressive behavior: A meta-analytic review of randomized controlled trials. Aggression and Violent Behavior. 2024

Barbara J. Meyer et al. The effect of omega-3 long chain polyunsaturated fatty acids on aggressive behaviour in adult male prisoners: a structured study protocol for a multi-centre, double-blind, randomised placebo-controlled trial and translation into policy and practice. National Library of medicine 2021