Omega-3 and Inflammation

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 tools for joint health: omega-3 fatty acids.

In this post, I will try to explain as best I can what omega-3s are, how they help reduce inflammation, and how to naturally include more of them in your diet to support your health.

I will also touch on the Omega-3 paradox, as in how much is too much ..

What Are Omega-3 Fatty Acids?

Omega-3s are essential fats your body needs for brain, heart, and joint health. Unfortunately, your body cannot produce them on its own, so you need to get them primarily from your diet, especially from:

Oily fish like salmon, mackerel, kippers and sardines (rich in EPA & DHA)
Plant-based sources like 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.

How Omega-3s Help Reduce Inflammation

Omega-3s are natural anti-inflammatories and have been shown to:

Lower production of inflammatory molecules like prostaglandins and cytokines [Source]
·Asthma and allergies: May improve symptoms of asthma by reducing airway inflammation [Source]
·Inflammatory bowel diseases (IBD): May reduce flare-ups in Crohn’s disease or ulcerative colitis [Source]
Metabolic syndrome & type 2 diabetes: Helps regulate inflammatory responses tied to insulin resistance [Source]
Reduce symptoms in conditions like rheumatoid arthritis and osteoarthritis

Omega-3’s Support Heart Health

·Reduce triglycerides, which is a type of fat that is in the blood. High levels are linked to greater risk of heart disease and stroke
·Improve blood circulation
·Reduce the risk of blood clots
·Helps Maintain a healthy heart rhythm

Joint Health Benefits of Omega-3s

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

·Reduce Joint Stiffness
Improve joint lubrication
Support cartilage health
·Particularly helpful in the morning or after periods of inactivity.
·People with rheumatoid and osteoarthritis often report less pain and improved movement.

Mental Health Benefits of Omega-3s

Supports Anxiety Reduction

·Regular omega-3 intake is associated with lower anxiety levels.
·Helps regulate the body’s stress response, and may reduce cortisol levels.

Reduces Depression Symptoms

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

Protects Against Cognitive Decline

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

Improves Attention and Focus

·Omega-3s may benefit people with ADHD by improving focus, attention span, and impulse control [Source]
·They influence brain cell communication and reduce oxidative stress in the brain.
·Omega-3s help by lowering neuroinflammation, possibly improving mood and resilience.

Recommended Amounts (per 100g)

Salmon (EPA/DHA) 2,000–4,000 mg

Mackerel (EPA/DHA) ~5,000 mg

Chia Seeds (ALA) ~5,000 mg

Flaxseed Oil (ALA) ~7,000 mg per tbsp

Walnuts (ALA) ~2,500 mg

What Are Omega 6 Fatty Acids?

Omega 6 Fatty Acids are a type of polyunsaturated fat that is essential for general health and are important for brain function, skin and hair growth, bone health, and regulating metabolism and like Omega 3, the body cannot produce this on its own.

And while Omega-6 oils are necessary for health and well-being, they really should be consumed in balance with Omega-3 to avoid negative effects that are linked to inflammation

Do You Need a Supplement?

First of all, it will most probably require a quick test to check your Omega 3 vs Omega 6 ratio.

We need both Omega-3 and Omega-6 oils in our diet but a specific ratio of the two is the most crucial aspect – and 95% of people are at risk of an imbalance.

If you don’t eat oily fish regularly, it may be worth considering a high-quality supplement, BUT not only should you:

Choose omega-3 rather than fish oil
Check the vitamin A content – You should not take more than a total of 1.5mg of vitamin A per day and you should not take supplements that contain vitamin A if you are pregnant or planning to become pregnant.
Make sure they are purity tested and come from sustainable sourcing.
Be aware of rancidity. Consuming rancid omega-3s is actually a lot worse than taking none at all.
Always check with your GP if you’re on blood thinner medication or have a medical condition.

You should also be aware of consuming an excessive amount of Omega-3, especially from supplements, as there is some evidence that suggests there is an increased risk of atrial fibrillation (AFib) which is basically a heart rhythm disorder that may lead to stroke or heart failure, particularly among older adults, and becoming more prevalent in those over the age of 80.

So how much is too much?

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 risks of AFib, whereas doses below 1 gram, particularly when it comes from natural sources (above) shows little to no risk. Which in short, indicates that dosage is critical and like osteopathic treatment should be tailored to the individual needs.

Osteopathy + Omega-3 = Holistic Care

At Chelmsford Osteopathy Clinic, I take a whole-body approach to your health and well-being. Combining omega-3-rich nutrition with hands-on osteopathy can help:

Reduce the need for pain medication
Improve Joint Range of Motion
Restore movement
Post-Surgical Rehab
Support long-term joint function
Enhance your recovery and resilience

So remember it’s all about quality and quantity.

Want advice on how to combine diet with osteopathy? Just ask during your next appointment.

If you’re in Chelmsford and dealing with joint or inflammatory pain, please feel free to drop me a line ..

👉 Book an appointment or call 07440 498109

Let me help you get moving comfortably again.

Further Reading & Resources:

British Dietetic Association
NHS Omega-3 Guidelines
British Heart Foundation
PubMed: Omega-3 for Joint Pain Relief

My aim is to help people in Chelmsford and Essex manage pain and improve movement through holistic, evidence-based care.

For those who are interested in finding out more, you can contact Jana Wilkins who specialises in Sports Nutrition, Nutrition & Nutritional Deficiency Testing. She is a UK Athletics Running Coach, UK Coach Developer, Strength & Conditioning Coach & Menopausal Wellness Coach.

She can be contacted by email or you can visit her website to find out more.

Disclaimer: *This article is for information purposes only and should not be taken as anything other than. Always consult your GP before starting new supplements, especially if you have existing health conditions or take medication. I also have no financial incentive to promote any product.*