Fight joint pain with fatty acids

BY Dr. Suhani Shah, ND

Joint pain is extremely common: almost everyone has experienced some degree of Joint pain at least once in their lives. Often, this pain is accompanied with inflammation within the joint capsule, a condition known as arthritis. If this inflammation persists, it can lead to chronic joint pain, weakened mobility, lower quality of life, and even deformed joints.

Because of this, it is incredibly important to tend to joint injuries as soon as possible—this will help to reduce inflammation, repair damaged tissues, and keep ligaments strong. Without proper care, these ailments can lead to the development of osteoarthritis.

One of the best ways to naturally support joint health is through dietary supplementation. Essential Fatty Acids are a star player in this category: with anti-inflammatory properties and the ability to reduce pain, they’re a great addition to any joint care routine.

FAT CHANCE

Omega-3s are the most common essential Fatty Acids used for joint pain. Specifically, they have been shown to reduce inflammation, as well as stiffness and discomfort in those with arthritis. These essential fats may be found naturally in fatty fish, walnuts, flaxseeds, and chia seeds, or may be consumed in supplement form. Omega-6 fatty acids are also part of the joint health discussion: to keep inflammation at bay, the body must have a proper omega-3 to omega-6 ratio. Omega-6s are common in the North American diet, and are mainly found in safflower oil, sunflower oil, and other vegetable oils.

As previously mentioned, the omega-3 to omega-6 balance is crucial to proper joint health. It is important to strive for a lower ratio of omega-6 to omega-3 fats; omega-6 fats yield a molecule called arachidonic acid, which gives rise to inflammatory mediators known as 2-series prostaglandins and 4-series leukotrienes. Meanwhile, omega-3 fats give rise to two molecules, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which help to mediate inflammation caused by the arachidonic acid.

As such, a healthy omega-3 to omega-6 has a positive influence on inflammation. By ensuring that your dietary intake of these essential fats is balanced, you’ll optimize joint function—and keep yourself moving smoothly.

SCIENCE LESSON

What’s more, the aforementioned EPA and DHA found in omega-3s are extremely beneficial for joint health. A 2016 study found that these elements help to modulate inflammation in rheumatoid arthritis through bioactive lipid mediators, helping to reduce swelling and irritation. Another study from the same year found that by supplementing with omega-3 fatty acids for four weeks, the pain scores of arthritis patients were reduced and inflammation was decreased through the synthesis of specialized pro-resolving mediators (SPM).

Simply put, essential fatty acids—especially omega-3s—are essential to any joint-care diet. While the best food sources for this are fatty fish, like salmon, halibut, or mackerel, vegetarians can still get omega-3 fats from flaxseeds, walnuts, and chia seeds. While approximately 2–3g of omega 3 fats appear to be the most beneficial for joint health, it is always best to consult with a licensed healthcare professional to determine the best dose for you—or, if fish oil is right for your supplementary and pharmaceutical routines.

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