Omega-3 for the joints: select dietary supplement for the health of the musculoskeletal system

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Omega-3 for the joints: select dietary supplement for the health of the musculoskeletal system

I. Anatomy and joint physiology: brief excursion

Before considering the influence of Omega-3 on the joints, it is necessary to understand their structure and functioning. Joints are bone joints that ensure the mobility of the skeleton and the possibility of performing various movements. The complexity of the structure of the joints is due to the need to withstand significant loads, while ensuring smoothness and a wide range of movements.

  • Joint types: The joints are classified according to the degree of mobility and structure.

    • Synartrosis (motionless): The bones are connected by a durable connective tissue that provides a minimum or complete absence of mobility. Examples: seams of the skull.
    • Amphiarosis (sedentary): The bones are connected by cartilage or ligamentous cloth that allows limited mobility. Examples: intervertebral discs, lap art.
    • Diarthrosis (mobile): The most common type of joints, providing a wide range of movements. Examples: knee, shoulder, elbow joints.

  • The structure of diarthrosis (typical mobile joint):

    • Joint surfaces: The ends of the bones forming the joint are covered with smooth hyalin cartilage. Hyalin cartilage provides sliding of the articular surfaces and depreciation of the load.
    • The joint capsule: Dense connective tissue shell surrounding the joint. She tightly closes the joint cavity and strengthens the joint.
    • Articular cavity: The space between the joint surfaces filled with synovial fluid.
    • Synovial membrane: The internal lining of the joint capsule producing the synovial fluid.
    • Synovial fluid: A viscous fluid that performs the role of lubrication, reducing friction between the joint surfaces, as well as providing cartilage nutrition and removal of metabolic products.
    • Blues: Durable strips of connective tissue connecting the bones and strengthen the joint. The ligaments limit the amplitude of movements and prevent the dislocation of the joint.
    • Meniski (in the knee joint): Cartilage gaskets located between the joint surfaces. Meniscus acts as shock absorbers and joint stabilizers.

  • Joint functions:

    • Ensuring mobility: Joints allow various movements, such as flexion, extension, rotation, abduction and bringing.
    • Load support: The joints withstand body weight and other loads that occur during movement.
    • Depreciation: The articular cartilage and synovial fluid amortize blows and reduce the load on the bones.

II. The role of omega-3 fatty acids in the body

Omega-3 fatty acids are polyunsaturated fatty acids (PNS) necessary for the normal functioning of the body. They are not synthesized in the human body and should come with food or in the form of additives.

  • The main types of omega-3 fatty acids:

    • Alpha-linolenic acid (Alk): Contained in vegetable oils (linseed, rapeseed, soy), nuts and seeds. ALK is the predecessor of other omega-3 fatty acids, but the effectiveness of its transformation into eicopocrantaneenic acid (EPC) and non-zahexaenic acid (DGC) is limited.
    • Eicosapentaenic acid (EPA): Contained in fatty fish (salmon, mackerel, herring, tuna) and fish oil. EPC has anti-inflammatory properties and plays an important role in the cardiovascular system.
    • Docosahexaenic acid (DHA): Also contained in fatty fish and fish oil. DGC is the main structural component of the brain and retina, necessary for the normal development and functioning of the nervous system.

  • Omega-3 omega-3 action mechanisms:

    • Anti -inflammatory action: Omega-3 fatty acids, especially EPC, are the precursors of eicosanoids (prostaglandins, thromboxans, leukotrienes) with anti-inflammatory properties. They compete with omega-6 fatty acids in the synthesis of eicosanoids, reducing the products of pro-inflammatory substances.
    • Influence on the immune system: Omega-3 fatty acids modulate the activity of immune cells, reducing the production of cytokines that cause inflammation.
    • Lipid profile improvement: Omega-3 fatty acids reduce the level of triglycerides in the blood, increase the level of “good” cholesterol (HDL) and reduce the level of “poor” cholesterol (LDL).
    • The effect on blood coagulation: Omega-3 fatty acids reduce platelet aggregation and improve blood fluidity.
    • Support for health of the nervous system: DGC is an important component of neurons membranes and is necessary for the normal functioning of the brain and nervous system.

  • The need for omega-3 fatty acids: The recommended daily dose of omega-3 fatty acids varies depending on age, gender and health. It is usually recommended to consume at least 250-500 mg of EPK and DGK per day. In the presence of diseases such as cardiovascular diseases or inflammatory joint diseases, the dose can be increased on the recommendation of the doctor.

III. Omega-3 and joint health: Scientific research

Numerous studies have shown that omega-3 fatty acids have a favorable effect on joint health, especially with inflammatory diseases, such as osteoarthritis and rheumatoid arthritis.

  • Osteoarthritis (OA): The most common joint disease, characterized by degeneration of cartilage, inflammation and pain.

    • Impact omega-3: Studies show that omega-3 fatty acids can reduce inflammation in the joints, reduce pain and improve joint function in patients with osteoarthritis. The mechanisms of action include a decrease in the production of pro-inflammatory cytokines, such as Interleukin-1 (IL-1) and factor of tumor-alpha necrosis (TNF-α), as well as stimulating the synthesis of anti-inflammatory prostaglandins. Some studies also show that omega-3 fatty acids can slow down the destruction of cartilage, although additional studies are needed to confirm this effect.

  • Rheumatoid arthritis (RA): Autoimmune disease, characterized by chronic inflammation of the joints, leading to their destruction and deformation.

    • Impact omega-3: Omega-3 fatty acids are widely used as an addition to the standard therapy of rheumatoid arthritis. Studies show that they can reduce pain, morning stiffness, the number of painful joints and improve the general condition of the patients. In some cases, with a fairly high doses of omega-3, the need for non-steroidal anti-inflammatory drugs (NSAIDs) may be reduced. The mechanisms of action include a decrease in the production of pro-inflammatory cytokines, such as IL-1, IL-6 and TNF-α, as well as the modulation of the activity of immune cells.

  • Other inflammatory joint diseases: Omega-3 fatty acids can also have a favorable effect with other inflammatory joint diseases, such as psoriatic arthritis and ankylosing spondylitis. However, more studies are needed to confirm their effectiveness in these states.

  • Prevention of joint diseases: In addition to the treatment of existing diseases, omega-3 fatty acids can play a role in the prevention of joint diseases. Regular use of omega-3 can help maintain cartilage health, reduce inflammation and slow down the aging process in the joints.

  • Omega-3 dosage for joint health: The dosage of omega-3 for the treatment of joint diseases is usually higher than the recommended daily dose for general health. It is usually recommended to consume 2-4 grams of EPK and DGK per day to achieve the therapeutic effect. However, it is necessary to consult a doctor to determine the optimal dosage and make sure that there are no contraindications.

IV. Choice of dietary supplements with omega-3: Quality and safety criteria

When choosing dietary supplements with omega-3 for joint health, it is necessary to take into account several important factors to ensure the efficiency and safety of the product.

  • Content of EPK and DGK: It is important to pay attention to the content of the EPC and DGC in each capsule or portion. It is these fatty acids that have the greatest effect on the health of the joints. The total content of fish oil in the capsule is not an indicator of efficiency, it is precisely the ratio of EPK and DGK.

  • Omega-3 form: Omega-3 fatty acids can be represented in various forms:

    • Triglyceride (tg): The natural form of omega-3 contained in fish. It is well absorbed by the body.
    • Ethyl ethers (uh): Omega-3 form obtained by chemical processing of fish oil. It has a higher concentration of the EPK and DGK, but is absorbed worse than triglycerides.
    • Phospholippide: Contained in Cricille oil. They are well absorbed, but the content of EPC and DGK is usually lower than in fish oil.
    • Reemeted triglycerides (RTG): The product of re -processing ethyl ethers to restore the shape of triglycerides. It has a high concentration of EPK and DGK and good digestibility.

    Preferred forms are triglycerides and reemified triglycerides, as they are better absorbed by the body.

  • Omega-3 source:

    • Fish oil: The most common Omega-3 source. It is important to choose fish oil obtained from wild fish caught in environmentally friendly areas.
    • Crichail oil: Received from the Antarctic krill. Contains omega-3 in the form of phospholipids, as well as antioxidant astaxantin.
    • Plant sources (algae oil): Suitable for vegetarians and vegan. Contain DGC, but do not contain EPC (or contain in very small quantities).
    • Linseed oil: Contains Alk, which can be transformed into EPC and DGC, but the effectiveness of this transformation is limited.

  • Cleanliness and safety: It is important to choose dietary supplements that have passed laboratory tests for the content of heavy metals (mercury, lead, cadmium), dioxins and other pollutants. The packaging should indicate information on laboratory tests and quality certificates.

  • Availability of quality certificates: Pay attention to the availability of quality certificates from independent organizations, such as NSF International, USP Verified, IFOS (International Fish Oil Standars Program). These certificates confirm that the product meets the stated requirements for the omega-3 content, cleanliness and security.

  • Manufacturer: Choose a dietary supplement from well -known and trusted manufacturers with a good reputation in the market.

  • Additional ingredients: Some dietary supplements with Omega-3 may contain additional ingredients, such as vitamin D, vitamin E, coenzyme Q10. Vitamin D is important for the health of bones and joints, vitamin E is an antioxidant and protects omega-3 from oxidation, and Coenzyme Q10 supports energy metabolism in cells.

  • Output form: Omega-3 are available in various forms of release: capsules, gel capsules, liquid fish oil. Choose a form that is most convenient for you. Liquid fish oil can be more convenient for those who have difficulty swallowing capsules.

  • Taste and smell: Some people may experience an unpleasant fish taste or smell when eating fish oil. To reduce this effect, you can choose dietary supplements with enteric absulating capsules (which dissolve in the intestines, and not in the stomach) or with the addition of flavorings.

  • Price: The price of dietary supplements with Omega-3 can vary significantly depending on the manufacturer, the concentration of EPC and DGC, the form of release and other factors. Not always the most expensive supplement is the most effective. It is important to evaluate the ratio of price and quality.

  • Storage conditions: Keep dietary supplement with omega-3 in accordance with the recommendations of the manufacturer, usually in a cool, dark and dry place.

V. Integration Omega-3 into the diet: food and additives

Omega-3 fatty acids can be obtained both from food and dietary supplements.

  • Products, rich omega-3:

    • Fat fish: Salmon, mackerel, herring, tuna, sardines. It is recommended to consume fatty fish 2-3 times a week.
    • Flaxseed and linseed oil: Good source of Alk. You can add to salads, cereals, yogurts.
    • Walnuts: Contain Alk.
    • Seeds of Chia: Contain Alk.
    • Rapse oil: Contains Alk.
    • Soybean beans and soy oil: Contain Alk.
    • Eggs enriched omega-3: Eggs from chickens, which were fed with food enriched with omega-3.

  • The use of dietary supplements with omega-3: If you can’t get enough omega-3 from food, you can take dietary supplements.

  • Recommendations for the use of omega-3:

    • Take dietary supplements with omega-3 during meals to improve the absorption of fatty acids.
    • Do not exceed the recommended dosage.
    • In the presence of diseases or taking drugs, consult a doctor before taking omega-3.
    • If side effects occur (for example, disorders of the gastrointestinal tract), reduce the dosage or stop taking dietary supplements.

VI. Possible side effects and contraindications

When taking omega-3 fatty acids, especially in high doses, side effects can occur. It is important to know about possible risks and consult a doctor before starting dietary supplements.

  • The most common side effects:

    • Disorders of the gastrointestinal tract: Nausea, diarrhea, bloating, heartburn.
    • Fish taste or smell in the mouth.
    • Boddy.
    • Blood thinning: Omega-3 fatty acids can increase the risk of bleeding, especially when taking anticoagulants (for example, warfarin, aspirin).

  • Less common side effects:

    • Allergic reactions: Rarely, but allergic reactions to fish oil or other dietary supplements are possible.
    • Improving the level of LDL (poor cholesterol): In some cases, high doses of omega-3 can lead to a slight increase in the level of LDL.

  • Contraindications:

    • Allergy to fish or seafood.
    • Reception of anticoagulants: Omega-3 fatty acids can enhance the effect of anticoagulants, which can lead to bleeding.
    • Blood coagulation disorders: Omega-3 fatty acids can increase the risk of bleeding in people with blood coagulation disorders.
    • The upcoming surgical interventions: It is recommended to stop taking omega-3 a few days before the operation to reduce the risk of bleeding.
    • Pregnancy and breastfeeding: Omega-3 fatty acids are important for the development of the fetus and baby, but it is necessary to consult a doctor before taking dietary supplements.

  • Interaction with drugs:

    • Anticoagulants: Omega-3 fatty acids can enhance the effect of anticoagulants, which may require adjustments to the dose of drugs.
    • NSAIDs (non -steroidal anti -inflammatory drugs): Omega-3 fatty acids can enhance the effect of NSAIDs, which can increase the risk of side effects from the gastrointestinal tract.

VII. Alternative methods of maintaining joint health

In addition to taking omega-3 fatty acids, there are other methods of maintaining joint health:

  • Healthy nutrition: Balanced diet, rich in fruits, vegetables, whole grain products and low -fat sources of protein, important for joint health.

    • Products useful for the joints:

      • Products rich in antioxidants: Berries, fruits, vegetables, green tea.
      • Colligen products: Bone broth, gelatin.
      • Products rich in vitamin D: Fat fish, eggs, enriched products.
      • Calcium products: Dairy products, green leafy vegetables.

    • Products that should be avoided or limited:

      • Processed products: Fast-food, semi-finished products, sweets.
      • Sahar: Excessive sugar consumption can contribute to inflammation.
      • Saturated and trans fats: Contained in fatty meat, fried foods, pastries.
      • Alcohol: Excessive alcohol consumption can negatively affect the health of the joints.

  • Regular physical exercises: Exercises strengthen the muscles that support joints, improve blood circulation and reduce pain.

    • Types of exercises useful for the joints:

      • Low load exercises: Walking, swimming, cycling.
      • Exercises for stretching: Yoga, Pilates.
      • Exercises for strengthening muscles: Lift weights (with moderate weight), exercises with its own weight.

    • Important: Avoid exercises that cause joint pain.

  • Maintaining a healthy weight: Excess weight increases the load on the joints, especially on the knee and hip joints. Weight reduction can significantly reduce pain and improve the function of the joints.

  • Physiotherapy: Physiotherapy can help improve joint function, reduce pain and restore mobility.

  • Alternative treatment methods:

    • Acupuncture: It can help reduce pain and improve the function of the joints.
    • Massage: It can help reduce pain and tension in the muscles surrounding the joints.
    • Herbal remedies: Some herbs, such as turmeric and ginger, have anti -inflammatory properties and can help reduce joint pain. However, it is necessary to consult a doctor before using herbal products, as they can interact with drugs.

  • Using orthosis and bandages: Orthes and bandages can help stabilize the joint, reduce pain and improve function.

VIII. Conclusion: Omega-3 as part of an integrated approach to joint health

Omega-3 fatty acids can be a useful addition to a comprehensive approach to joint health. They have anti -inflammatory properties and can help reduce pain, improve joint function and slow down the destruction of cartilage. However, omega-3 is not a panacea and should be used in combination with healthy nutrition, regular physical exercises, maintaining a healthy weight and other treatment methods recommended by the doctor. It is important to choose high-quality dietary supplements with omega-3 and consult a doctor before the reception in order to verify the absence of contraindications and determine the optimal dosage. Remember that joint health is the result of an integrated approach and care of your body.

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