Omega 3 and osteoarthritis, what you need to know

Osteoarthritis is a common condition in which the cartilage in the joints gradually wears away. This process can lead to pain, stiffness and decreased range of motion. Many people with osteoarthritis look for ways to reduce their symptoms. In addition to physical therapy, exercise and weight management comes omega 3 increasingly in the picture as a possible support. In this article, you will read about what osteoarthritis means, how omega 3 can play a role in it and what choices you can make for your health.

What happens in osteoarthritis?

In osteoarthritis, the cartilage that protects the joints becomes thinner and loses its resilience. This can lead to bone-on-bone contact, causing pain and stiffness. Not only the cartilage changes; the bone beneath the cartilage and the joint capsule also become involved. Often the mucosa swells and inflammation develops in the joint. This inflammation plays an important role in experiencing symptoms.

How symptoms of osteoarthritis develop

• Overload: repeated loading of a joint can accelerate wear.
• Overweight: additional pressure on joints increases the risk of osteoarthritis and worsens existing symptoms.
• Age: the quality of cartilage decreases with age.
• Trauma: an injury or surgery to a joint can lead to osteoarthritis later in life.
• Inflammatory processes: Low-grade inflammation plays an important role in pain and stiffness.

Because inflammation is a clear factor in osteoarthritis, there is an increasing focus on diet and nutrients that affect inflammatory processes in the body. This is where omega 3 comes to the fore.

What is omega 3?

Omega 3 fatty acids are polyunsaturated fatty acids that play an important role in the body. The best known are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are found mainly in fatty fish such as herring, sardines and mackerel, but also in fish oil and algae oil supplements. Omega 3 has long been studied for its influence on cardiovascular health, brain function and vision.

Scientifically recognized health claims show that EPA and DHA contribute to normal heart function. In addition, DHA contributes to the maintenance of normal brain function and vision. For pregnant women, intake of DHA contributes to normal brain and eye development in the fetus and breastfed infants.

The role of omega 3 in osteoarthritis

Inflammation plays an important role in osteoarthritis. Omega 3 fatty acids affect inflammatory processes in the body. Therefore, much research has been done on the relationship between omega 3 and joint pain. Although omega 3 does not provide a cure, it can help reduce inflammatory activity. As a result, pain and stiffness may be experienced less severely in some people.

In addition, it is known that a diet relatively high in omega 6 and low in omega 3 can lead to increased inflammation. By improving the balance with additional omega 3, the inflammatory load in the body may potentially decrease. This is especially relevant for people with osteoarthritis, as their joints are already prone to inflammatory reactions.

Omega 3 and nutrition in osteoarthritis

Modifying diet can be a valuable support for osteoarthritis. Omega 3 occurs naturally in a variety of foods:

• Oily fish such as salmon, mackerel, sardines and herring
• Algae, as a plant source of DHA
• Nuts, such as walnuts and pecans
• Seeds, such as flaxseed and chia seeds
• Vegetable oils such as linseed oil and rapeseed oil

Yet in practice it proves difficult to get enough omega 3 through food. Many people eat little fish or choose species that are relatively poor in omega 3. Therefore, a supplement can offer a solution.

The use of omega 3 supplements

When considering taking an omega 3 supplement, it is important to do so consistently. The effects of EPA and DHA become noticeable only when stable levels are present in the body. Irregular use, such as regularly skipping days, will cause lower levels and thus reduced effects.

A daily intake of omega 3 helps maintain stable levels. This is the only way EPA and DHA can help maintain normal heart function, brain function and vision. In addition, a stable omega 3 status can provide support in addressing inflammatory processes involved in osteoarthritis.

Omega 3 and weight management

Being overweight is a major risk factor for osteoarthritis. Extra pounds stress the joints and increase the risk of pain. Research shows that weight loss helps reduce symptoms. Omega 3 may provide indirect support, as it may be beneficial for metabolism and blood triglyceride levels. Both DHA and EPA help maintain normal triglyceride levels, which has a positive impact on overall health.

Advice for daily use

• Choose a supplement with sufficient EPA and DHA, such as fish oil or algae oil.
• Take the supplement every day at a set time.
• Combine omega 3 with a healthy lifestyle: adequate exercise, weight management and a varied diet.
• Discuss supplement use with your doctor, especially if you are on medication or have a chronic condition.

When to consider omega 3

Omega 3 may be of interest to you if:

• You have osteoarthritis and want to reduce inflammatory processes in your joints;
• You want to support your heart, brain function and vision;
• you have difficulty getting enough omega 3 from food;
• You are looking for a natural complement to physical therapy and other treatments.

Our conclusion

Osteoarthritis is a condition that can have a lot of impact on daily life. While there is no cure, there are ways to reduce symptoms. Omega 3, through its influence on inflammatory processes and contribution to overall health, can play a valuable role in supporting people with osteoarthritis. Consistent use of a omega 3 supplement can help build and maintain stable values in the body. Thus, you can provide additional support to your joints while contributing to your overall health.