One-to-three grams of fish oil each day can help reduce the intensity of joint symptoms like morning stiffness, tenderness, swelling, and discomfort. The omega-3 fatty acids present in this amount can also increase blood flow throughout the body during exercise, which can help reduce joint pain and swelling.
According to the results of at least 13 studies involving more than 500 participants, people with rheumatoid arthritis who took omega-3s supplements had a reduction in joint pain – but not in joint damage.
Omega-3 fatty acids may inhibit the inflammation process in osteoarthritis, whereas glucosamine sulfate further supports the rebuilding of lost cartilage substance.
Because omega-3s fight inflammation, their role in managing rheumatoid arthritis has been highly studied. Studies of people taking fish oil supplements or eating more fatty fish have found that they have less morning stiffness, joint stiffness and pain, and less need for medication.
A. Fish oil contains omega-3 fatty acids, which are part of a healthy diet that is associated with lower levels of inflammation.
How long does it take for omega-3's to work? Levels of omega-3's build up quickly in the body once you take supplements. But it may take 6 weeks to 6 months to see a significant change in mood, pain, or other symptoms.
It takes a good three to six months for the omega-3 fatty acids to work their magic, although you may notice subtle changes in your mood, skin, and hair within the first few weeks. More dramatic results (like reduced joint pain and stiffness) typically take closer to three months.
Glucosamine and chondroitin are two of the most commonly used supplements for arthritis. They're components of cartilage—the substance that cushions the joints.
Studies show that people with rheumatoid arthritis and joint pain can improve their symptoms by taking 2.7 grams (about 2,700 mg) of omega-3 fats daily. Standard 1,000 mg fish oil capsules usually contain between 300 mg and 400 mg of omega 3 fats.
Vitamin D is important for keeping bones strong and preventing injuries from falls. Research shows that people with low levels of vitamin D may have more joint pain.
Side effects of omega-3 supplements are usually mild. They include unpleasant taste, bad breath, bad-smelling sweat, headache, and gastrointestinal symptoms such as heartburn, nausea, and diarrhea. Several large studies have linked higher blood levels of long-chain omega-3s with higher risks of prostate cancer.
Olive Oil. High in monounsaturated fats and anti-inflammatory and antioxidant compounds, olive oils are among the best-studied fats, with many known health benefits. Extra virgin olive oil, the least refined type, is pressed mechanically rather than processed with heat or chemicals that change its properties.
Omega-3 fatty acids can help to maintain healthy cartilage by reducing the breakdown of cartilage tissue. They can also stimulate the production of new cartilage, which can help to repair damaged joints and alleviate joint pain.
A vitamin D deficiency can affect both physical and mental health, but many people have low levels of vitamin D without realizing. The physical symptoms of a deficiency may include muscle pain in the joints, including rheumatoid arthritis (RA) pain, which often occurs in the knees, legs, and hips.
Recap. Some research has shown that people with osteoarthritis or rheumatoid arthritis may benefit from magnesium in their diet or as a supplement. Since arthritis can cause inflammation, magnesium's anti-inflammatory effects might help some people with the condition.
Magnesium. What it does: Magnesium strengthens bones; maintains nerve and muscle function; regulates heart rhythm and blood sugar levels; and helps maintain joint cartilage. How much: Recommended dietary allowance (RDA) = 420 milligrams (mg) daily for men 31 and older; 320 mg for women.
The AHA says taking up to 3 grams of fish oil daily in supplement form is considered safe. Don't take more than that unless you discuss it with your doctor first.
For example, omega-3s can easily travel through the brain cell membrane and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression. More than 30 clinical trials have tested different omega-3 preparations in people with depression.
There's strong evidence that omega-3 fatty acids can significantly reduce blood triglyceride levels. There also appears to be a slight improvement in high-density lipoprotein (HDL, or "good") cholesterol, although an increase in levels of low-density lipoprotein (LDL, or "bad") cholesterol also was observed.
Omega-3s build up cell walls, and when levels are too low, you may experience dry skin, brittle hair, and thin nails that peel and crack. Omega-3 deficiency can cause rashes on the skin and dandruff as well.
Similar to fish oil, krill oil may help reduce inflammation and is a good source of omega-3 fatty acids.
Taking fish oil by mouth for 2-4 years can slow the loss of kidney function in high-risk patients with IgA nephropathy. It's not clear if it helps when taken short-term, or in low-risk patients. Build up of fat in the liver in people who drink little or no alcohol (nonalcoholic fatty liver disease or NAFLD).