According to a recent study, omega-3 supplements may improve sleep among those whose diets are low in fish. This research found that DHA was particularly beneficial for individuals suffering from insomnia and sleep disturbances.
While Conella neither endorses nor finances animal trials, we do recognise their utility in the medical field. This research included studying the effect of n-3 PUFAs deficiency in certain animals, finding DHA affects sleep regulation in a number of ways, such as altering melatonin release, disrupting endocannabinoid signalling, and impairing the function of the suprachiasmatic nuclei.
It also discovered that, in human subjects, maternal levels of DHA can impact infant sleep patterns, with higher levels having a beneficial effect and lower levels associated with increased incidences of sleep disturbances.
An exploratory pilot trial in children aged between seven and nine also indicated that supplementing with DHA can improve sleep. However, no focused studies have been conducted to date on the role of EPA, which may be just as relevant given its observed effects on serotonin release and the production of prostaglandins.
This latest study recorded the effects of supplementing with fish oil for a period of 26 weeks. It specifically selected oils high in DHA and EPA, which can be found in vegan algae-based nutrients as well as several types of seafood.
The participants were 84 healthy adults, all of whom consumed objectively low levels of oily fish. The results found that DHA, in particular, played a beneficial role in improving sleep efficiency and reducing sleep latency. According to the report, the study was the first of its kind to demonstrate the positive effects of supplementation in healthy adults.
The study
The study, published in the journal Nutrients, randomly assigned participants to one of three groups: those given a placebo, those dosed with a DHA-rich oil, and those who received an EPA-rich alternative. They were each asked to take their assigned supplement for a period of six months.
Prior to their baseline and end assessments, participants visited the Brain, Performance, and Nutrition Research Centre at Northumbria University, where they were given a sleep diary, actiwatch, and urine sampling pack.
They were asked to complete a sleep diary in the week leading up to the assessments, to provide urine samples, and to wear their watches to track their stats. To deliver fair and accurate results, it was requested that they avoid over-the-counter medications, caffeine, and alcohol before these were collected.
On week 13, additional data was gathered via the Leeds Sleep Evaluation Questionnaire and subjective awakening scales.
How DHA consumption affects sleep
The researchers involved in the study found that supplementing with DHA-rich oil can improve sleep in healthy adults whose diets are low in oily fish or other natural sources of the compound, such as algae. Consumption among these individuals increased their sleep efficiency and decreased their sleep latency.
Their findings also suggested that EPA plays a particular role in influencing how well we sleep. It’s believed this may inhibit the formation of E2-series prostaglandins, leading to shortened sleep times but no reduction in the quality of sleep. This may actually improve sleep efficiency.
The takeaway
When it comes to understanding the role of omega-3 supplements on our sleep, it’s important to recognise the distinction between DHA- and EPA-rich oils. These can have very different effects, although both can be beneficial.
It’s also useful to realise that these compounds are not only found in fish oils. This is good news for those who follow a meat-free diet, with algae DHA sources also existing. Anyone who struggles with getting a solid night’s sleep can therefore take heart from these findings.
While this research only fills in part of the puzzle and does not provide a magical cure-all for everyone who struggles with insomnia and other sleep issues, it is nonetheless a useful springboard for conducting further research.
For those who wish to tailor their diet to their unique needs, it is also of interest, as are the several other articles we’ve published on this topic. Why not take a look through our extensive archives today to see what other handy information you can glean?
