A multitude of health benefits are attributed to Omega-3 fatty acids, and research on these molecules is burgeoning. The typical Western diet is relatively low in omega-3 fatty acids, which are generally derived from oily fish or certain plant products, such as flax seed oil. The metabolism of omega-3 fatty acids has been a topic for some debate, but most scientists agree that the omega-3s are useful for reducing inflammation in your tissues, including your joints.
Omega-3 Basics
The omega-3 fatty acids that are important to human health are alpha-linolenic acid, or ALA; eicosapentaenoic acid, or EPA; and docosahexaenoic acid, or DHA. ALA is found in flax seed, pumpkin seed, hemp seed and walnuts. Fish oils, krill and some marine algae are the only significant sources of EPA and DHA. ALA was once believed to convert to EPA and ultimately to DHA in your cells, but research shows that this conversion is inefficient in humans. According to an article in the November 2009 "Postgraduate Medicine," if you want maximal benefit from EPA and DHA, you must consume them.
Omega-3s and Inflammation
Most Americans consume far more omega-6 fatty acids than omega-3s. The enzymes in your cells convert omega-6 fatty acids to compounds called eicosanoids, which increase inflammation in your tissues. Traditionally, omega-3s were believed to reduce inflammation by competing with omega-6s for enzymatic conversion, thereby decreasing the synthesis of inflammatory eicosanoids. However, scientists have discovered that EPA and DHA are converted to molecules -- resolvins, protectins, lipoxins and maresins -- that actively contribute to the resolution of inflammatory processes.
Omega-3s in Rheumatoid Arthritis
Rheumatoid arthritis, or RA, is a chronic and debilitating condition characterized by the production of inflammatory compounds in your joints. Thus, RA is an "autoimmune" disease caused by an inappropriate immune response that is directed against your own joint tissue. A 2006 review in "The American Journal of Clinical Nutrition" reports that omega-3 fatty acids from fish oil reduce the production of inflammatory chemicals and normalize the activity of immune cells in the joints of RA patients. This review's authors reiterate the observation that ALA alone cannot be consumed in sufficient quantities to confer any useful anti-inflammatory benefit.
Considerations
Omega-3 fatty acids interfere with the production of inflammatory chemicals in your tissues. The omega-3s from fish oil -- EPA and DHA -- are particularly noteworthy in this respect. Furthermore, EPA and DHA are converted to compounds that actively contribute to the resolution of inflammation. The evidence supporting this benefit from omega-3 supplementation in patients with rheumatoid arthritis is compelling. Average doses of EPA and DHA used in RA studies were around 3.5 g daily. If you think you might benefit from using omega-3 fatty acids for rheumatoid arthritis, check with your physician.
References
- "Postgraduate Medicine"; Understanding Omega-3 Polyunsaturated Fatty Acids; P.C. Calder, P. Yaqoob; November 2009
- "Nutrition Reviews"; Fatty Acids from Fish: The Anti-inflammatory Potential of Long-Chain Omega-3 Fatty Acids; R. Wall, et al.; May 2010
- "British Journal of Pharmacology"; Endogenous Pro-resolving and Anti-inflammatory Lipid Mediators: A New Pharmacologic Genus; C.N. Serhan, N. Chiang; March 2008
- "Current Topics in Medicinal Chemistry"; Novel Anti-inflammatory -- Pro-resolving Mediators and Their Receptors; C.N. Serhan, et al.; 2011
- "The American Journal of Clinical Nutrition"; n-3 Polyunsaturated Fatty Acids, Inflammation, and Inflammatory Diseases; P.C. Calder; June 2006
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