Good Advice: Add More Omega-3s to Reduce Joint Pain
It might sound fishy, but eating salmon and tuna may help arthritic joints feel better. That’s because the oil in these fish and in some other foods, is rich in omega-3 fatty acids, which reduce inflammation. If you don’t like fish, load up on omega-3 by taking fish oil capsules.
In a clinical trial for people with rheumatoid arthritis, those who took omega-3 supplements during the study reported less joint tenderness and stiffness than those who were given a placebo. Studies of other conditions linked to inflammation have found similar results—omega-3 seems to reduce symptoms. Another benefit: Omega-3 is good for your ticker.
Omega-3 fatty acids are best known for their heart-healthy benefits—improving triglycerides and blood pressure and reducing the risk of heart rhythm disturbances and heart attacks. But that’s not all they can do. Studies have found that omega-3 also helps people with inflamed joints. Most research has focused on rheumatoid arthritis, which causes joint pain, stiffness and swelling. In clinical trials, people with rheumatoid arthritis who took omega-3 supplements were able to reduce their doses of arthritis medication because they had less joint tenderness and morning stiffness.
The body can’t manufacture omega-3, so you have to get it from your diet or nutritional supplements. Good food sources include cold-water fish, such as salmon, tuna, mackerel, sardines and herring. In supplement form, it’s available as fish oil capsules. Both fish and fish oil capsules contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), the types of omega-3 fatty acids that provide the benefits of fish oil. Flaxseed and canola oils, walnuts, soybeans and tofu are good sources of alpha-linolenic acid (ALA), another type of omega-3 fatty acids. However, the body only converts tiny amounts of ALA to DHA and EPA. The Arthritis Foundation recommends that people with joint disease use fish oil capsules with at least 30-percent EPA/DHA. If you take other medications, especially blood thinners, be sure to consult your doctor before taking fish oil or any dietary supplements.
Bottom Line: If you have joint pain caused by rheumatoid arthritis, getting enough omega-3 can help. Add foods rich in omega-3 fatty acids to your diet or consider supplements (but consult your doctor before taking them).