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Omega 3 And Inflammation

Omega 3s are a very important nutrient that provides a great range of benefits for the human body. However, while they can do many things, omega 3 is better known for helping to reduce inflammation and combat joint pain and conditions like arthritis than it is for anything else, as it is extremely effective in these areas. Many studies even show they may be as effective as NSAIDs (non-steroidal anti-inflammatory drugs) for most people.

However, some people still have reservations about making the switch, as they do not know exactly how omega 3s reduce inflammation, and it can be hard to truly get behind a supplement you don’t fully understand. Well, in the following article, we will tell you all you need to know about omega 3 and inflammation, to remove those reservations and give everyone the information and confidence they need to start enjoying all the benefits they offer.

Table of Contents

What Are Omega 3s?

Omega 3s are a type of healthy, essential fatty acid and polyunsaturated fat. One of the most beneficial nutrients for humans, our bodies can’t produce them naturally, so we must get them from supplements or foods. They come in three different forms, which are ALAs (alpha-linolenic acid), EPAs (eicosapentaenoic acid), and DHAs (docosahexaenoic acid). All 3 share a lot of similarities but function in slightly different ways and come from slightly differing sources, with EPAs and DHAs generally being considered the most beneficial types for most humans.

They can be obtained from a variety of different sources, with the most common being things like fatty or oily fish including salmon, mackerel and sardines, flaxseeds, chia seeds, walnuts, certain oils like flaxseed oil, some types of algae, beans, nuts, pulses, and specific plants, such as seaweed. Both the quantity and the quality present will vary greatly from one source to the next.

The range of health benefits linked to omega 3s is lengthy and includes reducing inflammation, joint pain, anxiety, depression, stress, and blood sugar and cholesterol levels, improving brain, eye, and heart health, repair and functions, weight loss, muscle recovery, and exercise performance, and helping prevent or treat a variety of different diseases and health conditions [1].

For anyone interested in learning more about how omega 3s can benefit you in areas other than inflammation, we recently published two articles covering all of them in greater detail which you can read here and here.

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What Is Inflammation?

Inflammation is the body’s natural response to injury, infection, or certain other harmful stimuli. A natural part of the immune system’s defense mechanism, it aims to protect the body and support healing, and it can present in two forms, which are acute inflammation and chronic inflammation. However, while inflammation can be very beneficial, in some instances it can end up doing more harm than good.

Typically lasting for a few hours to a few days, acute inflammation will usually present with visible signs like redness, swelling, heat, pain, and even reduced mobility. Often occurring when you get a cut, scrape, bump, or infection, it may not feel pleasant at the time, but this kind of inflammation is extremely beneficial for the healing process.

Unfortunately, while inflammation is essential for fighting off infections and repairing tissues, it can become problematic if it’s too prolonged or excessive, which is when it becomes known as chronic inflammation. In this instance, it can last for weeks, months, or even years and is often associated with long-term health conditions like heart disease, diabetes, arthritis, and autoimmune diseases. It can occur when the immune system is overactive or doesn’t turn off after an infection or injury has healed, leading to continuous inflammation that damages tissues and organs [2].

The Relationship Between Omega-3 And Inflammation

Improves Production of Anti-Inflammatory Molecules

Omega-3 fatty acids, particularly EPAs and DHAs, are naturally converted by the body into anti-inflammatory molecules called resolvins and protectins. These compounds actively help resolve inflammation and any tissue damage that it causes. Increasing the number of these molecules that are present will therefore reduce inflammation and promote faster healing of the damage that caused it to occur in the first place [3].

Check out our article on Omega-3 and Triglycerides

Supports The Modulation of Eicosanoid Production

Omega-3s have the ability to alter the production of eicosanoids, which are hormone-like substances that play a vital role in the regulation of the inflammatory process. As omega-3s reduce the production of pro-inflammatory eicosanoids, such as those derived from omega-6 fatty acids, and increase the production of anti-inflammatory eicosanoids, they help to restore the overall inflammation process to what it is supposed to be, returning inflammation levels to optimal at the same time [4].

Optimises Gene Expression

Omega-3s can influence the expression of certain genes that play a vital role in the regulation of inflammation. For instance, they can activate receptors like PPARs (peroxisome proliferator-activated receptors), which help to control the inflammatory response in the cells throughout the human body. This leads to lower levels of pro-inflammatory cytokines, preventing inflammation from reaching chronic levels or helping to return those that already have back to normal [5]

Inhibits Inflammatory Enzymes

Omega-3s can reduce the activity of enzymes like cyclooxygenase-2 (COX-2) and lipoxygenase, which are responsible for the production of pro-inflammatory molecules. By decreasing their activity, omega-3s limit the number of these molecules that are present in the human body, helping limit the inflammatory process to the lowest possible levels [6].

Enhances Immune System Modulation

Omega-3s also modulate parts of the human immune system, particularly the activity of immune cells, such as T-cells and macrophages. As these are heavily involved in initiating and maintaining the inflammatory process, omega-3s can help to modulate the activation of these immune cells, which will prevent them from overreacting, leading to far fewer instances of chronic inflammation and creating more optimal conditions for chronic inflammation which has already occurred to subside and return to normal levels [7].