Omega-3 and Inflammation | Chelmsford Osteopathy Clinic

While hands-on osteopathic treatment plays a vital role in improving movement and reducing discomfort, many people overlook one of the simplest and most powerful nutritional tools for joint health: omega-3 fatty acids.

In this post I want to explain what omega-3s actually are, how they help reduce inflammation, how to include more of them in your diet naturally — and touch on something that surprises many people: the omega-3 paradox, as in how much is actually too much.

What Are Omega-3 Fatty Acids?

Omega-3s are essential fats your body needs for brain, heart and joint health. Crucially, your body cannot produce them on its own — which means you need to get them primarily from your diet.

The main dietary sources are:

Oily fish — salmon, mackerel, kippers and sardines (rich in EPA and DHA)
Plant-based sources — chia seeds, flaxseed and walnuts (rich in ALA)

Among the different types, EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) are the most powerful when it comes to reducing inflammation and supporting joint function. ALA — found in plant sources — is less readily used by the body and needs to be converted to EPA and DHA, which happens inefficiently in most people.

How Omega-3s Help Reduce Inflammation

Omega-3s are among the most well-studied natural anti-inflammatory nutrients available. They have been shown to:

Lower the production of inflammatory molecules such as prostaglandins and cytokines — the chemical messengers that drive chronic inflammation
Reduce symptoms of asthma by reducing airway inflammation
Reduce flare-ups in inflammatory bowel conditions such as Crohn’s disease and ulcerative colitis
Help regulate inflammatory responses associated with metabolic syndrome and type 2 diabetes
Reduce symptoms in conditions like rheumatoid arthritis and osteoarthritis

This anti-inflammatory effect is one reason omega-3s are relevant not just to cardiovascular and metabolic health but to the musculoskeletal conditions I see in clinic every week.

Omega-3s and Heart Health

The cardiovascular benefits of omega-3s are among the most well-established in nutritional research. They:

Reduce triglycerides — a type of fat in the blood, high levels of which are linked to greater risk of heart disease and stroke
Improve blood circulation
Reduce the risk of blood clots
Help maintain a healthy heart rhythm

The British Heart Foundation provides a useful overview of the evidence for omega-3s in cardiovascular health.

Joint Health Benefits

Whether you’re active, older or managing a chronic condition, omega-3s can:

Reduce joint stiffness — particularly helpful in the morning or after periods of inactivity
Improve joint lubrication
Support cartilage health
Reduce pain and improve movement in people with rheumatoid arthritis and osteoarthritis

From an osteopathic perspective this matters considerably. Joint stiffness and inflammation don’t exist in isolation — they influence how people move, how well they respond to treatment and how quickly they recover. Addressing omega-3 status alongside hands-on care can meaningfully support outcomes for patients with hip pain, knee pain, back pain and other musculoskeletal conditions.

Mental Health Benefits

The relationship between omega-3s and mental health is an area of growing research — and the findings are genuinely interesting.

Anxiety
Regular omega-3 intake is associated with lower anxiety levels and may help regulate the body’s stress response, including reducing cortisol levels.

Depression
EPA in particular has been shown to improve mild to moderate depression, especially when used alongside standard treatments. Omega-3s appear to improve the function of serotonin and dopamine — two key neurotransmitters involved in mood regulation.

Cognitive decline
DHA is a major structural component of the brain and is essential for memory and cognitive function. Research suggests it may help slow age-related cognitive decline and is being studied for its role in Alzheimer’s disease and dementia prevention.

Attention and focus
Omega-3s may benefit people with ADHD by improving focus, attention span and impulse control. They influence brain cell communication, reduce oxidative stress and may lower neuroinflammation — improving mood and resilience.

This connection between omega-3s and mental health is also relevant to pain management. As I’ve discussed in previous newsletters, stress, mood and sleep all directly influence how pain is experienced and how well people recover. Anything that supports mental health also, in a real sense, supports physical recovery.

Omega-3 Content in Common Foods

Food	Type	Omega-3 Content
Mackerel	EPA/DHA	~5,000 mg per 100g
Salmon	EPA/DHA	2,000–4,000 mg per 100g
Flaxseed Oil	ALA	~7,000 mg per tbsp
Chia Seeds	ALA	~5,000 mg per 100g
Walnuts	ALA	~2,500 mg per 100g

What Are Omega-6 Fatty Acids — and Why Does the Balance Matter?

Omega-6 fatty acids are also essential polyunsaturated fats that the body cannot produce on its own. They are important for brain function, skin and hair health, bone health and metabolic regulation.

The problem is not omega-6 itself — it’s the ratio.

The modern Western diet typically provides far more omega-6 than omega-3 — largely through vegetable oils used in processed and fast food. This imbalance tilts the body’s inflammatory balance in the wrong direction. Around 95% of people are thought to be at risk of this kind of imbalance.

Omega-3 and omega-6 compete for the same enzymes in the body. When omega-6 dominates, pro-inflammatory pathways are favoured. Restoring a better balance — primarily by increasing omega-3 intake — can meaningfully reduce systemic inflammation.

Myths & Misconceptions

“All omega-3 supplements are the same” — they are not. Quality varies enormously. Rancid omega-3s — which are surprisingly common in low-quality supplements — may be actively harmful rather than beneficial
“More omega-3 is always better” — not true. As I explain below, excessive supplementation carries its own risks
“Plant-based omega-3 sources are equivalent to fish” — ALA from plant sources needs to be converted to EPA and DHA, which happens inefficiently in most people. Fish or algae-based sources provide EPA and DHA directly
“If I eat healthily, I don’t need to think about omega-3” — unless you eat oily fish two to three times per week consistently, many people fall below optimal omega-3 levels
“Fish oil and omega-3 supplements are the same thing” — fish oil contains omega-3 but may also contain significant amounts of vitamin A, which can be harmful in excess. Pure omega-3 supplements are generally a better choice

Do You Need a Supplement?

Before reaching for a supplement, it’s worth establishing your actual omega-3 to omega-6 ratio through a simple blood test. This gives you a meaningful baseline rather than supplementing blindly.

If you don’t eat oily fish regularly, supplementation may well be worth considering — but with a few important considerations:

Choose omega-3 rather than fish oil — to avoid excess vitamin A
Check vitamin A content — do not exceed 1.5mg of vitamin A per day from all sources combined. Avoid supplements containing vitamin A if you are pregnant or planning to become pregnant
Choose purity-tested products from sustainable sources
Be aware of rancidity — consuming rancid omega-3s is worse than taking none at all. Check the expiry date and store correctly
Speak to your GP if you are on blood-thinning medication or have an existing medical condition before starting supplementation

The Omega-3 Paradox — How Much Is Too Much?

This is the part that surprises most people.

Like I often say to my patients — it’s all about the Goldilocks zone. Not too little and not too much.

Research suggests that consuming more than 1 gram per day of omega-3s from supplements can increase the risk of atrial fibrillation (AFib) — a heart rhythm disorder that may lead to stroke or heart failure, particularly in older adults and those over 80.

Doses below 1 gram, particularly from natural food sources, show little to no such risk.

This is an important distinction. It suggests that dosage is critical — and like osteopathic treatment itself, nutritional support should be tailored to the individual rather than applied as a blanket recommendation.

The NHS recommends eating at least two portions of fish per week, one of which should be oily fish — as a practical, food-first approach that avoids the supplementation risks entirely for most healthy adults.

Osteopathy and Omega-3 — A Holistic Approach

At Chelmsford Osteopathy Clinic, as a ThreeBestRated osteopath in Chelmsford, I take a whole-body approach to health and wellbeing. Combining omega-3-rich nutrition with hands-on osteopathy can help:

Reduce the need for pain medication
Improve joint range of motion
Support long-term joint function
Enhance recovery and resilience
Reduce systemic inflammation that contributes to persistent pain

It’s always about quality and quantity — in nutrition as in everything else.

If you’d like advice on how nutrition and osteopathy can work together for your specific situation, just ask during your next appointment.

A Note on Nutritional Testing

For those interested in finding out more about omega-3 testing and nutritional support, I’d recommend contacting Jana Wilkins, who specialises in Sports Nutrition, Nutritional Deficiency Testing and Menopausal Wellness. She is also a UK Athletics Running Coach, UK Coach Developer and Strength & Conditioning Coach. Jana can be contacted by email or through her website.

I have no financial relationship with Jana Wilkins — this is a genuine recommendation based on the quality of her work.

If you’re in Chelmsford or the surrounding Essex area and dealing with joint pain, inflammatory conditions or musculoskeletal discomfort, please do not hesitate to get in touch at info@chelmsfordosteopathyclinic.co.uk or call 07440 498109.

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Written by John Dods
John Dods holds a Masters of Osteopathy (M.Ost) from the University College of Osteopathy and is registered with the General Osteopathic Council (GOsC) 11168

Last reviewed: July 2026

This article is for information purposes only and should not be taken as medical advice. Always consult your GP before starting new supplements, especially if you have existing health conditions or take medication. I have no financial incentive to promote any product or supplement brand.