Omega-3 and Joint Health

Nutritional factors are significant for maintaining good bone, cartilage and joint health through life. Omega-3 polyunsaturated fatty acids, also known as PUFAs, are considered essential fatty acids because they are required by your body to function, but it cannot produce these without acquiring them from dietary sources. Plenty of claims have been made about the effects of omega-3 and improving heart disease, but current studies have shown that it may play a helpful role in improving symptoms of bone and joint diseases such as rheumatoid arthritis, osteoarthritis and osteoporosis.

Benefits and Mechanism

Omega-3 delays the degradation of articular cartilage and can modulate inflammatory reactions in joints to alleviate symptoms in joint disease. The presence of omega-3 in cell membrane phospholipids results in less-vigorous inflammatory reactions and may lower the production of inflammatory cells. In the meta-analysis published in "Pain," a journal of the International Association for the Study of Pain, supplementation with omega-3 for three to four months was shown to reduce the intensity of joint pain, the duration of morning stiffness, and the number of painful and tender joints identified in patients with inflammatory joint disease.

Reduce Amount of Pain Medications

NSAIDs, or non-steroidal anti-inflammatory drugs, in the form of ibuprofen, aspirin, Toradol and Celebrex, are commonly prescribed to reduce joint pain. Some harmful side effects of these drugs include increased risk of cardiovascular disease, loss of bone mass leading to the development of osteoporosis, and gastrointestinal distress. These side effects have stimulated interest in alternative treatments for joint pain, and according to the meta-analysis published in "Pain," a reduced administration of NSAIDs among patients with inflammatory joint disease has been confirmed when omega-3 supplements are taken.

Food Sources

Omega-3 fatty acids come in three forms; Eicosapentaenoic acid, or EPA; docosahexaenoic acid, or DHA; and alpha-linolenic acid, or ALA. EPA and DHA are long-chain forms of omega-3 and are found in fish, fish oil supplements and algae extract. ALA, the short-chain form, is found in plants such as walnuts, flaxseed, canola and soybean oil, and, to a lesser degree, green leafy vegetables. You convert the short-chain version to a long-chain one in your body to use it more efficiently. Salmon, sardines, anchovies, shrimp, mollusks and Alaskan king crab are some sources in seafood. Beans, winter squash, papaya, broccoli, cauliflower and spinach are some plant food sources.

Dietary Guidelines

If you are healthy and do not have documented diseases, you should eat a variety of fatty fish, oils and foods rich in ALA at least twice a week. You may consume about 1 gram of EPA and DHA a day, preferably from fatty fish if you have documented heart or inflammatory joint disease. Only consume more than 3 g a day under the supervision of your doctor.

Warning and Considerations

Concerns about eating high amounts of fish or fish oil are associated with harmful substances, especially mercury. According to a report in "U.S. News and World Report," experts noted that a "Consumer Reports" survey of store-bought fish oil supplements found them to be safe in that regard. Beware of overdosing due to the blood-thinning effects of omega-3, as excessive bleeding may result if you consume more than 3 g of EPA and DHA a day. The FDA does not regulate supplements, but has approved one medication that delivers higher doses of EPA and DHA only available with a prescription. In any case, always consult your physician before starting a new regimen of omega-3.