Dealing With Arthritis? This Nutrient Helps Reduce Swelling & Joint Pain

Fortunately, in addition to staying active and eating a balanced diet, prioritizing your omega-3 fatty acid intake can help maintain joint mobility and even help reduce arthritis-associated joint pain. Learn how these healthy fats provide 360-degree support for your joints.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are marine-derived (i.e., fish, shellfish, or algae) omega-3 fats. Your body can synthesize EPA and DHA from ALA, but there's a catch: The conversion rate is inefficient2, meaning it's not a reliable process for achieving optimal omega-3 levels. The more effective option is to consume EPA and DHA from foods—specifically, fatty fish like anchovies, salmon, and herring—and fish oil supplements.

As it turns out, the beneficial properties of omega-3s also play a major role in our joints’ flexibility and overall functioning. In fact, increasing omega-3 intake has been shown to reduce arthritis risk and even attentuate arthritis symptoms. Here’s how these healthy fats can support your joint health:

According to collective science and highlighted in a 2019 scientific review from Nutrients, omega-3 fatty acids help regulate anti-inflammatory pathways3 and mediate the production of key cytokines (i.e., pro-inflammatory signaling compounds). These actions support a healthier anti-inflammatory response and resolution. This is key, as joint pain, stiffness, and swelling in arthritis patients are caused by inflammation.

Detailed in a 2019 scientific review in Pharmacological Research, omega-3 fatty acids also have antioxidant abilities4. The ability to combat oxidative stress lends further support to the anti-inflammatory effects of omega-3 fats, as well as overall joint function. Additionally, some research5 has even shown that antioxidants can significantly improve disease activity in rheumatoid arthritis (RA) patients. 

In a 2020 Mediterranean Journal of Rheumatology review, scientists analyzed a number of clinical studies that found that increasing omega-3 intake helped reduce morning stiffness, tenderness, and swelling6 of joints in rheumatoid arthritis patients. Researchers hypothesize that these healthy fats may help modulate the autoimmune response, and can therefore be used to help manage RA symptoms. 

Omega-3s are known for their effect on heart health, and for good reason too! These fats help regulate blood pressure and promote healthy levels of triglycerides, ultimately helping to maintain cardiometabolic health. This translates to healthy blood flow and circulation, which sends nutrients and oxygen to the joints, helps decrease inflammation, and promotes overall mobility and comfort. 

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It's also important to incorporate a combo of low-impact exercises and gentle stretching into your routine when possible. Low-impact activities—such as walking, swimming, and casual cycling—are vital for retaining joint flexibility. Meanwhile, gentle stretching can maintain your range of motion and promote top-notch joint mobility.

Whether you have RA symptoms already or are hoping to keep them at bay as you age, increasing your daily omega-3 intake can help reduce inflammation, increase your antioxidant activity, and help ensure your joints are feeling supple and mobile from morning to night!