Omega-3 and joints of the joints: Review of additives

Omega-3 and joints of the joints: Review of additives

The role of omega-3 fatty acids in the body

Omega-3 fatty acids is a group of polyunsaturated fatty acids (PNS), which play a vital role in maintaining human health. Unlike saturated fats, which, as a rule, are considered less useful, and mono-saturated fats, omega-3 are necessary for the normal functioning of many body systems. The human body is not able to independently synthesize a sufficient amount of these acids, so they must be obtained from food or additives.

There are three main types of omega-3 fatty acids that are relevant to human health: alpha-linolenic acid (ALK), eicosapentaenic acid (EPK) and non-zahexaenoic acid (DGC).

• Alpha-linolenic acid (Alk): This fatty acid is plant omega-3 and is found in products such as linseed seeds, chia seeds, walnuts and rapeseed oil. Alc is considered the “predecessor” of the EPK and DGC, since the body can theoretically transform it into these more active forms. However, the effectiveness of this transformation in people is quite low, often less than 10%. Therefore, although the use of products rich in ALK is certainly useful, to rely solely on the ALK to meet the needs of Omega-3 may not be enough, especially for people suffering from joint diseases.

• Eicosapentaenic acid (EPA): This fatty acid is mainly contained in oily fish, such as salmon, mackerel, herring and sardines. EPC has powerful anti-inflammatory properties and plays a key role in maintaining health of the cardiovascular system. Its anti -inflammatory effects are due, in particular, by the fact that it is the precursor of eicosanoids, which regulate inflammatory processes in the body. EPC also affects the mood and cognitive functions.

• Docosahexaenic acid (DHA): This fatty acid is also mainly contained in oily fish and, in addition, is an important component of cell membranes, especially in the brain and retina. DGC plays a decisive role in the development of the brain and vision in infancy and throughout life supports cognitive functions, memory and vision. Also, like the EPC, DGC has anti -inflammatory properties, although its action mechanisms may vary slightly.

Inflammation and health of the joints

Inflammation is a natural reaction of the body to injuries and infections. However, when inflammation becomes chronic, it can cause serious harm to health, especially joints. Chronic inflammation underlies many diseases of the joints, such as osteoarthritis and rheumatoid arthritis.

• Osteoarthritis (OA): Osteoarthritis is the most common form of arthritis, which is characterized by the destruction of cartilage, protective fabric covering the ends of the bones in the joints. Inflammation plays an important role in this process of destruction of cartilage. When the cartilage is damaged, the bones begin to rub against each other, causing pain, constraint and limitation of mobility. Inflammatory cytokines, such as Interleukin-1 (IL-1) and a factor of Alpha tumor necrosis (TNF-α), play a key role in the progression of osteoarthritis.

• Rheumatoid arthritis (RA): Rheumatoid arthritis is an autoimmune disease in which the body’s immune system erroneously attacks its own tissues, including joints. This leads to chronic inflammation, which can damage cartilage, bones and surrounding tissues. Ra can affect many joints at the same time and is often accompanied by other symptoms, such as fatigue and fever. In the pathogenesis of RA, various inflammatory factors, such as TNF-α, IL-6 and IL-17, play a key role.

Since inflammation plays such an important role in joint diseases, a strategy aimed at reducing inflammation can help alleviate the symptoms and slow down the progression of these diseases. It is here that omega-3 fatty acids can be useful.

Omega-3 action mechanisms for joints

Omega-3 fatty acids, especially the EPC and DGC, have several mechanisms of action that can have a positive effect on the health of the joints:

• Reducing inflammation: EPK and DGC are converted in the body into anti -inflammatory mediators, such as resolvines, protectins and marmers. These mediators help to resolve inflammation, suppressing the production of inflammatory cytokines and chemokins, which contribute to the damage to the joints. For example, resolvines and protectins can inhibit the activity of TNF-α and IL-1β, thereby reducing the inflammatory response in the joints.

• Modulation of the immune system: In autoimmune diseases such as rheumatoid arthritis, the immune system is hyperactive and attacks its own tissues. Omega-3 fatty acids can help modulate the immune system, reducing the activity of T cells and B cells, which play a key role in the development of autoimmune reactions. They can also help increase the number of regulatory T cells (TREGS), which help to suppress immune answers and maintain immune homeostasis.

• Carriage support: Some studies show that omega-3 fatty acids can have a protective effect on cartilage. For example, they can contribute to the synthesis of collagen, the main component of cartilage, and reduce the activity of enzymes that destroy cartilage, such as metal proproteinase (MMP). Although additional studies are needed to fully understand the influence of Omega-3 on the cartilage, preliminary data suggest that they can play a role in maintaining the health of cartilage and slowing down its destruction.

• Reducing pain: Inflammation is the main cause of pain in joint diseases. Reducing inflammation, omega-3 fatty acids can help relieve pain. Some studies have shown that supplements with omega-3 can reduce the need for painkillers in people with osteoarthritis and rheumatoid arthritis.

Omega-3 clinical studies for joint diseases

There are a significant number of clinical studies that study the effect of omega-3 fatty acids on the health of the joints. The results of these studies are ambiguous, but in general they indicate that omega-3 can have a positive effect on the symptoms of joint diseases.

• Osteoarthritis: Some studies have shown that supplements with Omega-3 can reduce pain and constraint in people with osteoarthritis. For example, meta-analysis of several clinical studies published in the journal Arthritis & Rheumatologyshowed that omega-3 fatty acids can significantly reduce pain in people with osteoarthritis of the knee joint. However, other studies did not reveal the significant effect of omega-3 on the symptoms of osteoarthritis. These conflicting results can be associated with differences in research design, omega-3 dosages and characteristics of participants.

• Rheumatoid arthritis: More convincing evidence indicates that omega-3 fatty acids can be useful for people with rheumatoid arthritis. Many studies have shown that additives with Omega-3 can reduce joint pain, stiffness, swelling and number of painful joints in people with RA. In addition, some studies have shown that omega-3 can allow people with RA to reduce the dose of non-steroidal anti-inflammatory drugs (NSAIDs), which are often used to treat RA, but may have serious side effects. Meta-analysis published in the journal Annals of the Rheumatic Diseasesshowed that omega-3 fatty acids significantly improve the symptoms of RA.

• Other joint diseases: Studies of the influence of omega-3 on other joint diseases, such as psoriatic arthritis and ankylosing spondylitis, are limited. Some preliminary data indicate that Omega-3 can have a positive effect on the symptoms of these diseases, but additional studies are needed.

Sources of omega-3 fatty acids

There are two main sources of omega-3 fatty acids: food and additives.

• Food sources: The best food source of EPK and DGK is fat fish, such as salmon, mackerel, herring, sardines and tuna. It is recommended to consume fatty fish at least twice a week to get a sufficient amount of these useful fatty acids. ALK is found in plant sources, such as linseed seeds, chia seeds, walnuts and rapeseed oil. However, as already mentioned, the transformation of the Alc into the EPC and the DGK in the body is ineffective, so it may not be enough to rely on plant sources to meet the needs of omega-3.

• Omega-3 supplements: Additions with Omega-3 are a popular way to increase the consumption of omega-3 fatty acids, especially for people who do not eat a lot of fish. There are several types of additives with omega-3, including:

  • Fish oil: Fish oil is the most common type of additive with Omega-3. It contains EPK and DGK and is available in various forms, such as capsules, liquid fish oil and chewing tablets. It is important to choose high -quality fish oil, which was tested for the content of mercury and other pollutants.

  • Krishye fat: Krishy fat is another source of Omega-3, which is obtained from Kril, small crustaceans living in the ocean. Krilevic fat contains EPK and DGK in the form of phospholipids, which are believed to be better absorbed by the body than omega-3 of fish oil. However, crooked fat is usually more expensive than fish oil.

  • Vegetable omega-3 (algae oil): Algae oil is a vegetarian and vegan source of EPK and DGK. Algae are the main source of omega-3 for fish, so algae oil is a direct and stable source of these fatty acids. Algae oil is a good alternative to fish oil and Cricille fat for people who do not eat fish or seafood.

  • Linseed oil: Flue oil is a plant source of Alk. As already mentioned, Alk is not so effectively converted into EPK and DGK, like EPK and DHK made of fish oil or algae oil. However, linseed oil can still be healthy, especially for people who do not eat fish or seafood and want to increase the consumption of Alk.

Omega-3 dosage for joint diseases

The recommended dosage of omega-3 fatty acids for joint health varies depending on a specific disease and individual needs. However, most experts recommend using at least 1000 mg of EPK and DGK per day to alleviate the symptoms of joint diseases. Some studies used higher doses, up to 3,000 mg of EPK and DGK per day, with positive results.

It is important to note that high doses of Omega-3 can cause side effects, such as stomach disorder, nausea and diarrhea. Omega-3 can also interact with some drugs such as anticoagulants. Therefore, it is important to consult a doctor before starting to take additives with omega-3, especially if you have any diseases or you take any medicine.

The choice of quality additive with omega-3

When choosing an additive with Omega-3, it is important to consider several factors to make sure that you get a high-quality product:

• Content of EPK and DGK: Check the label to find out how many EPC and DHK are contained in every portion. Look for additives that contain at least 500 mg of EPK and DGK per portion.

• Purity: Make sure that the additive has been tested for the content of mercury, lead, PHB and other pollutants. Look for additives that were certified by a third -party organization, such as NSF International or USP.

• Freshness: Omega-3 fatty acids can be oxidized if they are not stored properly. Look for additives that were packed in a container -protected container and have an expiration date. After opening, store the supplement in the refrigerator.

• Type: Select the type of additive with omega-3, which is best suited for your needs. Fish oil is the most common and affordable option. Krishy fat can be better absorbed, but it is more expensive. Algae oil is a vegetarian and vegan version.

Potential risks and side effects

Although omega-3 fatty acids are usually considered safe, they can cause some side effects, especially with high doses:

• Indigestion: High doses of omega-3 can cause stomach disorder, nausea, diarrhea and bloating.

• Fish belching: Some people experience fishing after taking additives with fish oil. This can be reduced by taking the supplement during meals or choosing an additive with an endoral membrane.

• Bleeding: Omega-3 fatty acids can dilute blood and increase the risk of bleeding, especially in people taking anticoagulants such as warfarin.

• Interaction with drugs: Omega-3 fatty acids can interact with some drugs such as anticoagulants and some antidepressants. Therefore, it is important to consult a doctor before starting to take additives with omega-3, especially if you take any medicine.

Recommendations for the inclusion of omega-3 in the diet for joint health

Here are a few recommendations for the inclusion of omega-3 fatty acids in your diet to maintain joint health:

• Eat fatty fish at least twice a week: Try to use salmon, mackerel, herring, sardines or tuna.

• Turn on the Alc Plant sources in your diet: Add flaxseed seeds, chia seeds, walnuts and rapeseed oil in your dishes.

• Think about taking additives with omega-3: If you do not eat a lot of fish or do not get enough Alc from plant springs, think about taking additives with omega-3 to make sure that you get EPC and DGK enough.

• Consult a doctor: Before you start taking additives with omega-3, especially if you have any diseases or take any medicine, consult your doctor to determine the right dosage and make sure that it is safe for you.

Other strategies for maintaining joint health

In addition to taking omega-3 fatty acids, there are several other strategies that can help maintain joint health:

• Maintain healthy weight: Excessive weight creates an additional load on the joints, especially on the knee and hip joints. Weight loss can help reduce pain and improve joint function.

• Play sports regularly: Regular exercises can help strengthen the muscles surrounding the joints and improve their stability. Choose exercises with a low shock load, such as walking, swimming and cycling.

• Support for the correct posture: Poor posture can create an additional load on the joints. Try to maintain proper posture during sitting, standing and walking.

• Use the right technique when lifting weights: When lifting weights, use the right technique to avoid joint injuries. Bend your knees and hold your back straight.

• Take enough vitamin D and calcium: Vitamin D and calcium are important to bone health. The lack of these nutrients can increase the risk of osteoporosis, which can weaken the bones and make them more susceptible to fractures.

• Consider other joints for joints: Some other additives, such as glucosamine and chondroitin, can also be useful for joint health. However, evidence of their effectiveness is ambiguous, and it is important to consult a doctor before taking any additives.

In conclusion, omega-3 fatty acids, especially the EPC and DGC, have anti-inflammatory properties and can have a positive effect on joint health. Clinical studies have shown that omega-3 can reduce pain, stiffness and swelling in people with osteoarthritis and rheumatoid arthritis. Omega-3 fatty acids can be obtained from fatty fish, plant sources and additives. It is important to choose high -quality additives and consult a doctor before starting their appointment. In addition to taking omega-3, maintaining a healthy weight, regular sports and proper posture can also help maintain joint health. An integrated approach that combines dietary changes, physical exercises and, if necessary, additives, can be the most effective for maintaining joint health and improving the quality of life.