Can Your Bones Profit from Omega-3s?

By Dr. Susan Brown and Cameron Vazquez, MPH

You’ve heard of omega-3s for mind well being and coronary heart well being, however have you ever heard about omega-3s for bone well being? Given the myriad advantages these essential anti-inflammatory vitamins have on our well being, it was solely pure to discover whether or not these advantages prolong to bone. And certainly, they do. Omega-3 fatty acids have been proven to scale back fracture danger and reduce bone loss, making them one other key nutrient to assist bone well being.

Omega-3s and Fracture Danger

Quite a few research assert that omega-3s instantly affect fracture danger usually and danger of hip fracture specifically.

A 2015 examine (1) discovered that males who had the best ranges of polyunsaturated fatty acids (PUFAs), omega-3s, and EPA had the bottom danger of common fracture in comparison with males with the bottom ranges of PUFAs, omega-3s, and EPA. The ladies on this examine skilled a decrease danger of common fracture once they had larger ranges of PUFAs.

This examine additionally discovered that every day fish oil consumption, a substance with excessive concentrations of omega-3s, throughout midlife diminished a girl’s fracture danger by 25% and a person’s fracture danger in late life by 36%.

One other examine inspecting postmenopausal girls discovered an analogous development when taking a look at hip fracture. The truth is, the examine asserts that the quantity of α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and complete omega-3 polyunsaturated acids (PUFAs) in crimson blood cells is a serious predictor of hip fracture. Larger ranges of omega-3 fat had been related to a decrease danger for fracture. (2)

Omega-6/Omega-3 Ratio and Fracture Danger

Many research cite excessive ranges of PUFAs as protecting in opposition to bone. This consists of each omega-6 PUFAs and omega-3 PUFAs. Nonetheless, analysis has discovered that there’s significance within the ratio of omega-6 PUFAs to omega-3 PUFAs. As an example, a examine inspecting postmenopausal girls discovered {that a} larger omega-6/omega-3 ratio predicts a better danger for hip fracture. The truth is, the members with the best n-6/n-3 suffered from double the hip fractures. (2)

It is smart {that a} excessive omega-6 to omega-3 ratio would enhance the chance of hip fracture. It’s well-known that having too many omega-6s in comparison with omega-3s contributes to a wide range of severe inflammatory illnesses reminiscent of coronary heart illness, most cancers, and autoimmune problems. (3)

Omega-3s and Bone Mineral Density

Not solely does information assist that omega-3s dramatically scale back fracture danger, but additionally the analysis means that omega-3s instantly affect bone mineral density. That is achieved by facilitating bone mineralization, decreasing irritation, and defending in opposition to extreme bone breakdown. (4)

Bone mineral loss is the results of an imbalance between bone formation by osteoblast cells and bone resorption by osteoclast cells. Omega-3s can enhance bone-building cell exercise and scale back the exercise of bone breakdown cells. One examine even advised that 4.5 to six grams per day of EPA and DHA can have healing results on bone loss. (5)

Not solely have the bone advantages of omega-3s been replicated in populations everywhere in the world, together with in South Korea (6), China (7), Spain (8), and Iceland (1), however they’ve additionally been seen in research performed by NASA on astronauts who’ve lived past our world. Astronauts lose bone due to the weightlessness they expertise in house journey. On common, astronauts lose 1 to 1.5% of bone per 30 days whereas residing in house. (9)

To fight this bone loss, researchers investigated the consequences of omega-3s and located that astronauts who consumed extra fish (and due to this fact extra omega-3s) suffered much less bone loss following their return from 4- to 6-month house flights. (10)

Omega-3s and Steroid-Induced Osteoporosis

Glucocorticoids reminiscent of prednisone, are the principle reason behind secondary osteoporosis and osteoporosis earlier than the age of fifty. (11)

Decreasing the harm to the bone from steroid medicines is essential and a current Russian examine means that omega-3 fat will help. Though this was an animal examine, it demonstrated that omega-3 fat can forestall bone loss from steroid use. That is probably as a result of anti-inflammatory actions of omega-3 fat. (12)

We look ahead to extra human research, in addition to newer and extra modern research sooner or later to verify these findings.

Higher Your Bones with Omega-3s

Right here on the Heart for Higher Bones, omega-3 fat rank amongst the necessary bone-building vitamins, as does the ratio of omega-6s to omega-3s. Now, with breakthrough know-how, it’s attainable with a simple at-home blood spot test to get a complete evaluation to measure each your omega-3 fat and your omega-6 to omega-3 ratio, and to detect when you have poisonous trans fat.