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Tackling joint issues? You’re not alone. But what if omega-3 fatty acids could be the secret ingredient to keeping you limber? Let’s dive into the details
Summary
1Does omega-3 help joints?
Omega-3 is a polyunsaturated fatty acid. Many people believe that eating foods…
2Omega-3 for joint pain
An estimated 20 million people in the UK are grappling with musculoskeletal pain…
3How to enjoy an omega-3 rich diet
While supplements are a great way to boost your intake of omega-3, you can also get plenty of this essential fatty acid through your diet…
If joint pain has you feeling stiff and sore, you’re not alone – millions in the UK deal with conditions like osteoarthritis and rheumatoid arthritis.1 But what if the key to easing those aches lies in something as simple as a fat?
We're diving into omega-3 fatty acids, those powerhouse polyunsaturated fats that could help keep your joints moving smoothly. So, let’s fish for some facts and see if omega-3 can be the catch of the day for your joint health. Ready to reel in the facts?
Does omega-3 help joints?
Omega-3 is a polyunsaturated fatty acid.2 Many people believe that eating foods that contain fat is bad for you, but actually, a small amount of ‘good’ fat is important for your health. Fat helps your body to stay warm, have energy, make hormones and absorb certain vitamins.3
Polyunsaturated fat is one of the four main types of fat. Polyunsaturated fats are considered ‘healthy’ fats and are best known for helping you maintain healthy cholesterol levels.3 This provides important protection against conditions like stroke, heart attack and vascular dementia.3
However, you might be surprised to learn that there are many other benefits of polyunsaturated fatty acids like omega-3s. For example, they may help reduce pain and inflammation associated with joint disorders.4 They can also contribute to proper absorption of fat-soluble vitamins, such as vitamin D, vitamin E and vitamin K in the body, which is essential for bone health.5
There are no official government recommendations as to how much omega-3 you should have each day, but if you want to take it in supplement form, the British Heart Foundation recommends aiming for around 450mg per day.6 There are a few different forms of omega-3 supplements to choose from, including capsules, soft gels, gummies and oils.
You can also get omega-3 through the foods you eat, but more on that later.7
Omega-3s for joint pain: what does the research say?
An estimated 20 million people in the UK are grappling with musculoskeletal pain.8
But here's the good news: omega-3s may have lots of benefits. There are actually lots of different types of omega-3s, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linoleic acid (ALA).
ALA is an essential fatty acid that you can only get from the foods you eat.9 EPA and DHA can be made by your body but only in very small amounts, so it’s important you get more of it through your diet, and potentially supplements.9
Let’s take a look at some of the ways omega-3 may support conditions that cause joint pain.
Osteoarthritis is a condition characterised by pain and stiffness in the joints. Almost any joint can be affected, but it’s most often seen in the knees, hips and hands. It can be extremely debilitating, and there’s no cure, but there are treatments that can help.10
Your joints experience wear and tear as part of everyday life. Usually, your body would repair itself, but if you have osteoarthritis, this doesn’t happen. Instead, the protective cartilage on the ends of your bones breaks down, which can result in symptoms such as pain, stiffness and swelling.10
Factors that could increase your risk of developing osteoarthritis include:10
- a joint injury
- a diagnosis of rheumatoid arthritis or gout
- getting older
- a family history of arthritis
- being overweight, as this puts more pressure on your joints
- being female
Research suggests that omega-3 may help protect against cartilage loss of osteoarthritis and decrease inflammation within the joint that could be causing pain and stiffness and having a negative impact on your quality of life.11
Ankylosing spondylitis is a chronic condition, in which the spine and other joints within the body become inflamed. People with ankylosing spondylitis can experience pain, stiffness and swelling in the back and other areas of the body. Extreme fatigue is another common symptom, all of which usually develop gradually over months or years.12
It’s not known exactly what causes some people to develop ankylosing spondylitis, but there’s thought to be a link with a specific gene variant, called HLA-B27.12
Omega-3 fatty acids have anti-inflammatory properties, which some studies have shown could help to control symptoms associated with ankylosing spondylitis.13 However, it’s important to note that these findings are extremely limited and inconclusive – further research is needed with a much larger number of participants.
Rheumatoid arthritis is much less common than osteoarthritis.14 Nevertheless, this long-term condition also causes pain and stiffness in the joints, with the hands, feet and wrists usually most affected.15
Unlike osteoarthritis, rheumatoid arthritis is an autoimmune disease, where your immune system attacks the tissues lining your joints.15 Over time, this can cause damage to joints, cartilage and bone.
You’re more likely to have rheumatoid arthritis if you:15
- are a woman
- have a family history of rheumatoid arthritis
- smoke
Studies suggest that the anti-inflammatory effects of omega-3 fatty acids may help decrease disease activity in people with rheumatoid arthritis, which could reduce some symptoms of the condition, including pain and inflammation.16
How to enjoy an omega-3-rich diet
While supplements are a great way to boost your intake of omega-3, you can also get plenty of this essential fatty acid through your diet.
Some of the main sources of omega-3 include:17
- oily fish, such as salmon, sardines, mackerel, herring and anchovies
- nuts, like walnuts, pecans and hazelnuts seeds, including flax
- seeds, pumpkin, chia and hemp seeds
- leafy green vegetables, like kale and brussels sprouts
- soya beans
- omega-3-enriched foods, such as certain brands of eggs, milk and yoghurt
Can you get enough omega-3 on a vegan diet? Sure! There are plenty of vegan-friendly foods that can be incorporated into your diet to make sure you’re getting enough omega-3 to support your health.
However, if you don’t like foods that are rich in omega-3 or you just want to guarantee you’re getting adequate amounts of omega-3, supplements can help.
The final say
If you experience joint problems, omega-3 supplements and an omega-3-rich diet could be beneficial. And since there are so many ways to incorporate omega-3 into your diet, getting enough to optimise your health should be easy.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- NHS England. Musculoskeletal health [Internet]. [cited 2024 Jun 28]. Available from: https://www.england.nhs.uk/elective-care-transformation/best-practice-solutions/musculoskeletal/
- Gammone MA, et al. Omega-3 polyunsaturated fatty acids: Benefits and endpoints in sport. Nutrients. 2018;11(1):46. https://doi.org/10.3390/nu11010046
- British Heart Foundation. Fats explained [Internet]. [cited 2024 Jun 28]. Available from: https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/fats-explained
- Deng W, et al. Effect of omega-3 polyunsaturated fatty acids supplementation for patients with osteoarthritis: A meta-analysis. J Orthop Surg Res. 2023;18(1):381. https://doi.org/10.1186/s13018-023-03855-w
- Royal Osteoporosis Society. Other nutrients [Internet]. [cited 2024 Jun 28]. Available from: https://theros.org.uk/information-and-support/bone-health/nutrition-for-bones/vitamins-minerals-and-nutrients/other-nutrients/
- British Heart Foundation. Heart matters. Omega-3 foods and your heart [Internet]. [cited 2024 Jun 28]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/omega-3s-and-your-heart
- BDA. The Association of UK Dietitians: Omega-3 [Internet]. [cited 2024 Jun 28]. Available from: https://www.bda.uk.com/resource/omega-3.html
- National Institute for Health and Care Excellence. NICE impact arthritis [Internet]. [cited 2024 Jun 28]. Available from: https://www.nice.org.uk/about/what-we-do/into-practice/measuring-the-use-of-nice-guidance/impact-of-our-guidance/nice-impact-arthritis
- National Institutes of Health. Office of Dietary Supplements - Omega-3 Fatty Acids [Internet]. Nih.gov. 2022. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- NHS. Osteoarthritis [Internet]. [cited 2024 Jun 28]. Available from: https://www.nhs.uk/conditions/osteoarthritis/
- Cordingley DM, Cornish SM. Omega-3 fatty acids for the management of osteoarthritis: A narrative review. Nutrients. 2022;14(16):3362. https://doi.org/10.3390/nu14163362
- NHS UK. Ankylosing spondylitis [Internet]. [cited 2024 Jun 28]. Available from: https://www.nhs.uk/conditions/ankylosing-spondylitis/
- Macfarlane TV, et al. Relationship between diet and ankylosing spondylitis: A systematic review. Eur J Rheumatol. 2018;5:45–52. https://doi.org/10.5152/eurjrheum.2017.16103
- NHS. Overview: Arthritis [Internet]. [cited 2024 Jun 28]. Available from: https://www.nhs.uk/conditions/arthritis/
- NHS. Rheumatoid arthritis [Internet]. [cited 2024 Jun 28]. Available from: https://www.nhs.uk/conditions/rheumatoid-arthritis/
- Kostoglou-Athanassiou I, et al. The effect of omega-3 fatty acids on rheumatoid arthritis. Mediterr J Rheumatol. 2020;31(2):190–4. https://doi.org/10.31138/mjr.31.2.190
- National Institute of Health. Office of Dietary Supplements: Omega-3 fatty acids [Internet]. [cited 2024 Jun 28]. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
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