As we age, our bones and joints tend to succumb to natural degeneration. This is when omega-3 fatty acids can come to their rescue.
“Omega-3 fatty acids are good for general, cardiovascular and bone health. They help increase bone density and mineralization and prevent osteoporosis,” says Dr Abhishek Kumar Das, senior orthopedic consultant, joint replacement and arthroscopy specialist, Big Apollo Spectra Hospital, Patna.
“They reduce the risk of osteoporotic fractures and improve bone quality, usually taken in dosages of 1gm/day along with calcium and vitamin D supplements,” says Dr Sushanth Mummigatti, consultant orthopedician, Manipal Hospital, Goa.
A range of benefits
Omega-3 fatty acids help regulate inflammation, among other benefits. Chronic inflammation, joint pain, and cartilage degradation go hand in hand. They counteract this inflammation and ease joint discomfort.
“They work by the mechanism of decreasing inflammatory mediators and increasing calcium absorption from the gut,” says Dr Mummigatti.
This category of nutrients stimulates the production of proteins that are integral to our bone structure.
“Omega-3 fatty acids are helpful for everybody. Especially for those above 60 years of age and postmenopausal women who are prone to osteoporosis,” says Dr Das.
Many food sources
“From fatty fish such as salmon, mackerel, tuna, and sardines to nutritional supplements, we can get omega-3 fatty acids from many sources,” says Dr Das.
These fish are rich in both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two essential types of omega-3.
“The main components are alpha-linolenic acid (ALA), EPA and DHA. ALA is essential fat, meaning it is not produced in the body at all and must be taken from an outside source. EPA and DHA are partially produced in the body with the help of other fatty acids,” says Dr Mummigatti.
Their plant-based sources include “nuts and seeds such as flaxseed, chia seeds and walnuts. Plant-based oil sources such as flaxseed oil and soya oil are also a good option,” says Dr Mummigatti.
Fish oil supplements can be a convenient way to ensure an adequate intake of omega-3 fatty acids.
Who should avoid them?
People with diabetes should monitor their omega-3 intake, especially if considering supplements, as they may affect blood sugar levels.
“People who are allergic or hypersensitive to the source [fish/nut] or are on blood thinners [warfarin, anti-platelets] should avoid omega-3 fatty acids,” says Dr Mummigatti.
“There are a few conditions. If somebody is prone to hyperlipidemia, a condition where lipids or fat in the body are on the higher side, one should be cautious while taking omega-3 fatty acids,” says Dr Das. “It is advisable to get a health checkup done and take them if advised by the doctor rather than taking over-the-counter supplements.”
Consistency is key
The most important factor one needs to follow while consuming omega-3s is consistency with timing. Consuming omega-3-rich foods or supplements with meals can aid in their absorption and may reduce the chances of any gastrointestinal discomfort.
“While omega-3 fatty acids can be taken anytime, they are most effective when taken after dinner as it helps in fat breakdown and improves insulin sensitivity,” says Dr Mummigatti.
