Bone health is important for people of all ages. Our bones help to support our body, move, and protect our organs. But as we age, our bones may become weak and brittle and lead to conditions such as osteoporosis or fractures. To keep our bones healthy we need to eat the right foods, engage in physical activities, and sometimes take supplements. One supplement that has been making waves in bone health nowadays is omega 3 fish oil.
Omega 3 fish oil can be beneficial for your bone health. Read on to find out why it’s important & how you can get enough omega-3 fatty acids from fish oil.
What Is Omega-3 Fish Oil?
Omega-3 fish oil is a fat that is naturally found in the tissue of fish. Fish such as mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, and seal blubber all contain high levels of omega-3 fatty acids. Omega-3 fats are considered essential fats for our bodies. These types of fats are necessary for health but our body can’t make them. We have to eat them through food or supplement form.
There are three main types of omega-3 fatty acids:
- EPA (eicosapentaenoic acid) – Found mostly in fish and seafood.
- DHA (docosahexaenoic acid) – Also found in fish and seafood.
- ALA (alpha-linolenic acid) – Found in plant foods like flaxseed, chia seeds, and walnuts.
EPA and DHA omega-3s found in seafood benefit the heart of people. However they also play an important role in maintaining healthy bones which many people know nothing about.
How Does Omega-3 Fish Oil Help Bone Health?
Reducing Bone Loss
Omega-3 fish oil supports health in countless ways, and one of those is by helping to reduce bone loss. We naturally lose bone mass as we get older, but this can become a serious issue for some women after menopause. When bone mass becomes too low, bones are weak and more easily broken, leading to osteoporosis.
Omega-3 fatty acids have been shown to decrease the number of cells in the body that break down bone (called osteoclasts). Because they help decrease the activity of these cells, omega-3s are believed to help slow or prevent this age-related bone loss. That means people who consume enough omega-3s through their diets or supplements may be less likely to experience thinning of bones later on in life.
Improving Bone Density
Bone density is a measure of how strong and thick our bones are. The higher your bone density, the less likely your bones are to break or fracture. Some research has shown that omega 3 fish oil may help promote healthy bone density.
One study in older women found that those with the highest omega-3 intake had better bone density in their hips and spine than women who consumed the least omega-3s. Additionally, an animal study found that omega-3 supplements helped improve bone mineral density in mice with osteoporosis.
More research is needed to confirm these findings, but the studies to date show that omega-3s may help improve bone strength and structure.
Reducing Inflammation
Inflammation is a normal immune response designed to protect against injury and fight off infections. However, chronic inflammation can be detrimental to bones and play a role in the development of arthritis and osteoporosis. Omega-3s are best known for their anti-inflammatory effects, which can help protect your bones from the damaging impact of inflammation.
By reducing inflammation, omega-3 fish oil may help decrease bone pain and stiffness, especially in people with inflammatory conditions like rheumatoid arthritis. This can lead to better overall bone health and improved quality of life.
Supporting Calcium Absorption
Calcium is one of the key minerals needed for strong bones. If there isn’t enough calcium coming in through your diet, or if your body doesn’t absorb enough calcium from foods, your bones could become weak and brittle. Omega-3 fish oil can help your body absorb the calcium it needs to keep your bones healthy.
Omega-3s also help regulate the amount of calcium in the bloodstream, as too much calcium circulating in the blood can lead to problems with bone tissues and cause osteoporosis and fractures to occur.
Who Can Benefit from Omega-3 Fish Oil for Bone Health?
Older Adults
As we age, our bones naturally lose density, which can make them more brittle and prone to breaks. Women are at an especially high risk of developing osteoporosis after menopause. Omega-3 fish oil can help prevent bone loss, reduce inflammation in your bones and joints, support bone density, and overall prevent the development of this debilitating disease.
People with Osteoporosis
Osteoporosis is a condition where bone mass loss causes your bones to become weak and brittle. This puts you at a higher risk for fractures. If you have osteoporosis or are at a high risk for it, omega-3 fish oil may benefit you by reducing bone loss.
Athletes
Athletes often put extra strain on their bones and joints because of physical activity. These issues lead to inflammation and the bones being worn down. Omega-3 fish oil can help alleviate inflammation and protect the bones from further wear-and-tear. It can also aid in recovery after an injury, which leads to athletes maintaining strong, healthy bones throughout their training.
People with Inflammatory Conditions
Those with chronic inflammatory conditions such as rheumatoid arthritis might find omega-3 fish oil useful. With its anti-inflammatory properties, it reduces pain and swelling thus protecting against bone damage as well as promoting better bone health.
Conclusion
Omega-3 fish oil is a type of fat that’s known to benefit many aspects of health, including bone health. It can slow down the rate of bone loss, improve bone mineral density, reduce inflammation and support calcium absorption. Consuming foods rich in omega-3 or taking supplements may help safeguard your bones as you age.
If you’re a senior worried about osteoporosis or have an inflammatory condition, omega-3 fish oil could be an important part of your overall plan for healthy bones. Also maintain a well-rounded diet and active lifestyle, and consult with your healthcare provider if you’re considering adding omega-3 supplements to your routine.
