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A growing body of scientific evidence shows omega-3, a popular dietary supplement known to be good for your heart, can also make a big difference in relieving sore, achy joints.

 

“Anything affected by aspirin, omega-3's will do it naturally and better,” says Harry Ako, chair of the Department of Molecular Biosciences and Bioengineering at the University of Hawaii.

Omega-3 has proven to be so effective at reducing inflammation and soreness in joints that it’s common for doctors to prescribe it to patients suffering from arthritis.

“You can't find people who have arthritis who don't take fish oil capsules,” said Ako.  “They block that inflammatory response.”

Many weekend warriors who take omega-3 have noticed a big change.  Tim York, an amateur soccer player in a 35+ league, says he recovers faster and feels less stiff by taking a daily dose of fish oil.

“I'm not as tight,” says York.  “It just helps my joints; seems like they're more flexible (and) more relaxed.”

In order to get enough omega-3 in your diet, experts recommend eating three ounces of fatty fish like salmon twice a week.  However fish oil in pill form works just as good.  The World Health Organization recommends 300-500 mg per day, but it’s not uncommon for a single pill of fish oil to contain 1000 mg.

Alan Titchenal, an associate professor at the University of Hawaii’s Department of Human Nutrition and Animal Sciences, says someone who isn’t getting enough omega-3 in their diet may notice a big difference in joint pain once they start taking a supplement

“The fish oil studies that I've seen, they're pretty conclusive to show that people who were low in their omega-3 fatty acid status to start with, do get some benefit.”

However plant based omega-3 supplements and foods have been shown to be less effective than fish oils. Consumers should read labels carefully before making a purchase.

“A lot of times the plant omega-3's will be marketed as if they give you the same effect as the fish oils, and there's evidence they do not,” said Titchenal.

Omega-3’s consist of a number of different fatty acids.  The most well known and talked about are DHA, EPA and ALA.  Researchers believe all three are important, but the most studied so far are DHA and EPA.

Besides helping with joint pain, omega-3 is also known to prevent cardiovascular disease, stroke andAlzheimer's.  It has also been shown to improve concentration, decrease menstrual pain and lessen the severity of depression.

Anyone considering adding an omega-3 supplement to his or her diet should first check with a doctor, since it’s a known blood thinner.

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