Does fish oil help joint health? The truth about omega-3 anti-inflammatory

Urban people sit in the office for a long time and lack exercise, and joint pain and stiffness are becoming more and more common. Many people have heard that fish oil is good for joints, especially the anti-inflammatory effect of Omega-3 fatty acids, but is there any scientific basis for fish oil's effect on joint health? This time, we will dissect the truth about Omega-3 on joints and quote international authoritative literature to help you choose health supplements wisely.

What is fish oil? What are Omega-3s good for?

Fish oil is extracted from deep-sea fish (such as salmon, sardines, and mackerel). Its main components are Omega-3 polyunsaturated fatty acids, including EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) . In addition to being beneficial to cardiovascular health, studies have also shown that these two fatty acids have anti-inflammatory effects and are potentially helpful for joint health.

How does fish oil help joint health?

1. Omega-3 Anti-Inflammatory Effects
   Arthritis and chronic joint pain are often related to chronic inflammation in the body. According to a systematic review published in Rheumatology International in 2018, EPA and DHA in fish oil can reduce inflammatory markers in the body, such as prostaglandins and leukotrienes, and help reduce joint swelling, pain and morning stiffness (Gioxari et al., 2018).
2. Improve rheumatoid arthritis symptoms
   Several clinical studies have shown that long-term fish oil supplementation can help improve joint pain and mobility in patients with rheumatoid arthritis (RA). A comprehensive analysis in the British Journal of Nutrition in 2017 pointed out that fish oil can reduce the need for daily analgesics (NSAIDs) in RA patients and improve their quality of life (Senftleber et al., 2017).
3. Limited effect on degenerative arthritis
   Although there is more evidence to support the efficacy of fish oil in rheumatoid arthritis, there is no consensus on its efficacy in osteoarthritis. Some studies suggest that fish oil can help reduce mild inflammation, but may not improve severe osteoarthritis.

Fish oil is not a panacea, here are some tips for purchasing

• Check the EPA/DHA content: Choose products that clearly indicate the EPA and DHA content.
• Heavy metal testing: Choose brands that have been tested by a third party and have no heavy metal pollution.
• Moderate intake: Generally, the recommended daily intake of EPA+DHA is 500-1000 mg. If you have special health needs, you should consult a doctor first.

Omega-3 fatty acids in fish oil, especially EPA and DHA, do have anti-inflammatory effects and have a positive impact on some joint health problems, especially rheumatoid arthritis . However, fish oil is not a panacea. It is recommended to combine it with a balanced diet, moderate exercise and correct treatment plan. If you have any questions, you should consult a professional medical staff first.

Main references

• Gioxari, A., Kaliora, AC, Marantidou, F., Panagiotakos, DP (2018). Effect of omega-3 fatty acids supplementation on rheumatoid arthritis: A systematic review and meta-analysis. Rheumatology International , 38(5), 761–768.
• Senftleber, NK, et al. (2017). Marine oil supplements for arthritis pain: A systematic review and meta-analysis of randomized trials. British Journal of Nutrition , 119(1), 1–15.
• Calder, PC (2013). Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? British Journal of Clinical Pharmacology , 75(3), 645–662.