The Role of Omega-3 Fatty Acids in Enhancing Sexual Function
Fats are often correlated with negative terms such as gaining weight, being harmful to the heart, and clotting the blood vessels. However, these stereotypes are not always true. Some fats can actually improve health status. Therefore, it is important to learn which kinds of fat are helpful and which are harmful. This article will discuss one of the beneficial fats, omega-3 fatty acids.
Welcome to the Holmen’s Health dietitian blog post, I am dietitian Oscar and here we talk about foods, drinks, snacks, desserts, anything that you can think of when it comes to eating. I personally love eating and am passionate about assisting others in finding their most suitable diet pattern while promoting maximum health benefits. Let’s take a look at what omega-3 fatty acids are.
What are Omega-3 Fatty Acids?
There are four major types of fat: saturated fats, mono-unsaturated fats, poly-unsaturated fats, and trans-fats. Both saturated fats and trans-fats are considered ‘bad fats’ as they can increase ‘bad cholesterol’ levels in the body and potentially lead to a higher risk of cardiovascular diseases. On the other hand, both mono-unsaturated fats and poly-unsaturated fats are called ‘good fats’ as they can reduce the level of ‘bad cholesterol’ in the body.
Among the ‘good fats’, poly-unsaturated fats include two major classes: omega-3 fatty acids (omega-3s) and omega-6 fatty acids. This article will focus solely on omega-3s. In fact, there are multiple types of omega-3s, each with slightly different chemical structures. Three of the most studied forms of omega-3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).
Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA)
EPA is composed of a 20-carbon chain, while DHA is composed of a 22-carbon chain. They are referred to as conditionally essential fats because both can be converted from ALA, but the conversion rate is lower than 15%, which might not be sufficient. Therefore, consuming them from food sources such as salmon, mackerel, and tuna is more practical.
Alpha-linolenic acid (ALA)
ALA is composed of an 18-carbon chain and is an essential fatty acid because it cannot be synthesised by the body and must be obtained from food. ALA is mostly found in plant oils, nuts, seed.
How Do Omega-3 Fatty Acids Enhance Sexual Function?
Omega-3s have been researched for their various health benefits, including managing blood pressure, reducing inflammation, and enhancing cognitive abilities. Recent studies have also shed light on their potential role in improving sexual function. A Korean study examined the effects of omega-3s on erectile dysfunction and found that omega-3s can improve erectile hardness by more than 23%. Another study conducted in 2023 showed that omega-3s can alleviate ejaculation issues in rats with sexual dysfunction. Below are four mechanisms that may contribute to improved sexual function.
Cardiovascular Health
One of the potential ways omega-3s enhance sexual function is through their positive effects on cardiovascular health. Omega-3s can lower ‘bad cholesterol’ levels and triglyceride levels, which might prevent the formation of arterial plaques. Moreover, they can also reduce the risk of cardiac arrhythmias and coronary heart disease. With better cardiovascular health, blood circulation is going to work smoother throughout the body, including the genital area, which is crucial for achieving and maintaining erection duration and hardness.
Hormonal Balance
Omega-3s play a significant role in maintaining hormonal balance, which is a key element of sexual function. These fats are involved in the production of the male sex hormones, testosterone. Sufficient levels of testosterone are important for sexual desire, arousal, and overall sexual function. Research conducted in 2017 suggested that omega-3s can help mitigate hormonal imbalances, increase blood testosterone and enhance testicular functions.
Mental Health and Mood
Mental health is closely linked to sexual function. Negative emotions such as depression, anxiety, and stress can significantly impact sexual desire and sexual performance. Omega-3s are beneficial for development, functioning and ageing of the brain, which can impact mood regulation. Specifically, EPA and DHA have been associated with the maintenance of mental health, and lacking them has been shown to induce mental disorders.
Anti-inflammation
Chronic inflammation is a common underlying cause in many health conditions, including sexual dysfunction. Omega-3s have long been studied for their anti-inflammatory abilities. One of the pathways is that omega-3s can mediate the gene expression responsible for inflammation to achieve the effect of anti-inflammatory effects. By reducing inflammation, omega-3s might alleviate conditions such as erectile dysfunction and other inflammatory related sexual disorders.
Best sources of Omega-3 Fatty Acids
In Australia, the adequate intake for omega-3s specifies the requirements for ALA, EPA and DHA. The adequate intake of ALA for an adult male is 1.3 g per day and 160 mg per day for EPA and DHA combined. It is also recommended not to consume more than 3000 mg per day of EPA and DHA as it might induce adverse health conditions. The food sources of ALA, EPA and DHA are quite different. Here are three major types of foods that contain the most omega-3s:
Fatty Fish
Fatty fish is usually high in DHA and EPA. For example, fresh salmon has around 1.24 g of DHA per serving, and sardines have around 0.74 g of DHA per serving. As for EPA, herring and mackerel are both good sources, containing 0.77 g and 0.45 g per serving respectively
Nuts and Seeds
There are large varieties of nuts and seeds, some of which are high in omega-3s, particularly, ALA. Chia seeds (5.06 g per serving), flaxseed (2.35 g per serving), and walnut (2.57 g per serving) are excellent sources. When purchasing nuts, please read the label carefully and choose those with less roasting as the process can destroy some of the beneficial fats.
Plant Oils
If you do not want to make too many efforts in buying extra food, try swapping the cooking oil you are using to increase omega-3s intake. Plant oils are great sources of ALA, such as flaxseed oil (7.26 g preserving), and canola oil (1.28 g per serving).
Omega-3s offer a wide range of health benefits, including the potential to enhance sexual function. By improving cardiovascular health, balancing hormones, reducing inflammation, and supporting mental health, omega-3s can play a crucial role in maintaining and improving sexual health. Incorporating these essential fats into your diet is a simple yet effective way to support overall well-being and a healthy sex life.
If you’re wanting support in learning how to improve your diet to support sexual function, learn more about our philosophy and services, please reach out to us! We work with clients virtually throughout Australia.
This blog post on The Role of Omega-3 Fatty Acids in Enhancing Sexual Function was published July 2024.
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