Omega 3 & Swelling

Omega 3 essential fatty acids found in foods such as coldwater fish like salmon and mackerel may help to reduce inflammation and swelling. These symptoms are associated with a variety of diseases, including various forms of arthritis. Unfortunately, the typical American diet is weighted in favor of omega 6 fats, which increase inflammation. Adding more fish or fish oil supplements to your diet helps to restore a healthy balance.

Omega 3s and Inflammation

The omega 3 fatty acids in fish are eicosepanteneoic acid, or EPA, and docosahexaenoic, or DHA. These two fatty acids help your body to produce the friendly prostaglandin, PGE3. Prostaglandins are hormones that are instrumental in regulating inflammation. Sometimes inflammation is beneficial, such as after suffering an injury. But long-term or chronic inflammation -- in diseases such as arthritis -- can be harmful. The protaglandin PGE3 helps to reduce chronic inflammation and swelling and a diet rich in omega 3 fatty acids triggers production of PGE3.

Evidence

In a study published in the "Bangladesh Medical Research Council Bulletin" in 2009, patients with rheumatoid arthritis who took an anti-inflammatory called indomethacin in combination with omega 3 fatty acids, experienced a significant decrease in the number of swollen joints. They also had less morning stiffness and pain, two other symptoms that accompany swelling and inflammation in rheumatoid arthritis.

Dosage

When taking fish oil supplements, it's the amounts of eicosepanteneoic and docosahexaenoic that matter. In the study, participants took 3 g of omega 3 fatty acids daily to help relieve rheumatoid arthritis symptoms such as swelling. However, it's best to consult your doctor before you take these supplements, especially if you are pregnant, have a bleeding disorder or you're taking other medications.

Side Effects

At doses less than 3 g daily, omega 3 fatty acids are well-tolerated. But they can cause burping and fishy breath, which is why it's a good idea to take them later in the day instead of first thing in the morning, notes Leslie Beck, a registered dietitian and author of "The Complete A-Z Nutrition Encyclopedia." Some people may also experience symptoms such as heartburn, diarrhea, nausea and a rash. One way to reduce your risk of adverse effects is to take omega 3 supplements in separate doses, for instance, one pill at 4 p.m., another at 7 p.m. and another before going to bed.