Omega 3 fats are known for their ability to decrease inflammation in the body. It is this action that makes omega 3 fats and fish oils helpful for suppressing the joint inflammation and destruction that is common in arthritis. When joints are creaky and painful, omega 3 fats can be likened to a lubricant that helps them move more freely. In addition, omega 3 fats may aid in weight loss which helps to relieve added pressure from joints.

Fish Oil for Joint Health

Diets rich in EPA and DHA, the types of omega 3 fats found in fatty fish and fish oil supplements, have been associated with a reduction in the production of cytokines and eicosanoids. Since these compounds contribute to the joint inflammation present in rheumatoid arthritis, researchers believe that incorporating EPA & DHA into the diet could promote arthritis improvement.

A comprehensive meta-analysis of 17 randomized, controlled trials assessing the ability of omega 3 fatty acids to relieve pain in patients with rheumatoid arthritis was published in the May 2007 issue of Pain. The results of the analysis indicated that after supplementing with omega 3 fats (fish oil) for 3-4 months patients reported less joint pain intensity and morning stiffness, and fewer painful and/or tender joints, along with a decreased use of NSAIDs (nonsteroidal anti-inflammatory drugs).

Researcher Joel Kremer, who has published over a dozen articles on the positive benefits of fish oil on rheumatoid arthritis, agrees that regular intake of fish oil can lead to a reduction in NSAID intake. He believes that the ideal dose for achieving arthritis relief is 3 grams of EPA and DHA taken for a minimum of 12 weeks. However, he notes that any changes in medication or supplementation should be monitored by a physician.

The Arthritis Foundation is also in support of fish oil as an arthritis treatment option citing the many studies demonstrating that fish oil may decrease joint tenderness and enable rheumatoid arthritis patients to require less pain medication (i.e. NSAIDs or corticosteroids). They explain that obtaining a therapeutic dose of EPA & DHA is difficult through fish alone since many species of fish carry the risk of mercury (particularly shark, swordfish, king mackerel and tilefish). Their recommendation for patients with rheumatoid arthritis is up to 2.6 g of fish oil twice a day.

Omega 3 Fats and Weight Loss

Given the clear association between obesity and arthritis, losing weight is a key component to improving joint health. Fats in the diet take longer to digest and are therefore often associated with satiety. As a result, incorporating healthy fats such as omega 3 fatty acids into your daily diet is a great way to eat less by naturally reducing your appetite.

In addition, studies have shown that the omega 3 fats from fish oil supplements can further assist in weight loss efforts by having a positive impact on fat loss. In an Australian study published in the American Journal of Clinical Nutrition 75 participants were randomly assigned to one of four groups each of which either took fish oil (260 mg DHA and 60 mg EPA) or a placebo oil (sunflower oil), or who took fish oil or a placebo oil combined with exercise three times per week. Subjects who consumed fish oil supplements not only lowered their triglycerides and increased their good cholesterol (HDL) which are measures of improved cardiovascular health, but they also reduced their body fat. In this study, both fish oil intake and exercise were associated with improvements in body composition. Several animal studies have also indicated that fish oil may impact the way fat is metabolized making it less prone to cause weight gain.

The upshot is that if you have joint pain, arthritis or general wear and tear on your joints through exercise, then Omega 3 should be a critical component of your supplementation.  You can read more on the recommended dosages and other benefits of omega 3 here.

Mr JoMo