Omega-3 fatty acids are essential nutrients in your diet that promote normal development and overall health. Eicosapentaenoic acid, or EPA, docosahexaenoic acid, or DHA, and alpha-linolenic acid, or ALA, are three types of omega-3 fatty acids important to nutritional wellness. Research studies link adequate omega-3 intake with improvement of chronic conditions like arthritis resulting in inflammation, stiffness and joint pain. However, ALA may not be as effective as the other omega-3 fatty acids in reducing osteoarthritis symptoms.
About Osteoarthritis
Degeneration of the joints from cartilage breakdown characterizes osteoarthritis. This is the most common form of arthritis diagnosed generally impacting sufferers over the age of 50. Aging, repeated joint injury, obesity and heredity are associated factors causing this condition and it is incurable. Symptoms often worsen over time and may include joint pain, morning stiffness, bone spurs, inflammation or swelling in the affected joints and limited range of motion. Treatment aims to minimize symptom incidence and duration as well as implementing healthy lifestyle changes like weight loss, exercise or healthy diet to reduce inflammation and pain experienced.
Omega-3 For Osteoarthritis
According to a 2009 culture-cell study published in "Osteoarthritis Research Society," use of omega-3 combinations reduce inflammation association with osteoarthritis and EPA specifically shows greatest value for this condition. Similarly, a 2010 in vitro molecular study published in "Prostaglandins, Leukotrienes, and Essential Fatty Acids" found that ALA, DHA and EPA have an effect on overall symptoms but EPA was again found most effective in treating osteoarthritis. Both preliminary research findings show promise for using omega-3 fatty acids as an adjunct treatment but research is ongoing.
Sources
The animal-derived omega-3 fatty acids EPA and DHA come from fresh fish like salmon, tuna and trout or you can purchase supplemental fish oil capsules. The ALA comes from plant-derived sources including soybeans, flaxseed, walnuts, pumpkin seed and canola oil or supplemental oil capsules. When you consume dietary sources of ALA it can be converted into EPA and DHA inside your body but the EPA and DHA is not as potent as it would be from consuming direct sources from fish or fish oil. You might opt for ALA if you dislike animal-based foods or the taste of fish.
Dosing and Side Effects
Omega-3 fatty acid foods help decrease inflammation but in the treatment of osteoarthritis no standard dose exists. The general recommended intake for ALA in your daily diet is 1 to 2 g, which can be met by eating a handful of walnuts or food with flaxseed, notes the University of Maryland Medical Center. DHA and EPA intake is met by eating two or three servings of fresh fish per week or taking fish oil supplements at 0.3 to 0.5 g per day. Before adding supplements consult your physician for recommendations. Omega-3 can cause bleeding, belching and stomach upset.
References
- MayoClinic.com; Osteoarthritis; Mayo Clinic Staff; Nov. 24, 2010
- University of Maryland Medical Center: Alpha-Linolenic Acid
- Prostoglandins, Leukotreines and Essential Fatty Acids; Dietary Fatty Acids and Arthritis; S. Hurst et al; 2010
- Osteoarthritis Research Society; Relative Efficacies of Omega-3 Polyunsaturated Fatty Acids in Reducing Expression of Key Proteins in a Model System for Studying Osteoarthritis; Z. Zainal et al; 2009
- MayoClinic.com; Omega-3 Fatty Acids, Fish Oil, Alpha-linolenic Acid; April 2011
- University of Maryland Medical Center: Osteoarthritis Nutrition and Dietary Supplements
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