Rheumatoid arthritis (RA) is a chronic inflammatory disorder that affects the joints. RA is characterized by the inflammation of the synovial membrane, which lines the joints and allows for movement.

The inflammation causes pain, stiffness, and swelling, which can result in permanent joint damage if left untreated. While the exact cause of RA is unknown, research suggests that genetic, environmental, and lifestyle factors all play a role.

Omega-3 fatty acids, found in oily fish and certain plant sources, have been shown to have anti-inflammatory properties that can help reduce the risk of developing RA and lessen its symptoms.

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are a type of polyunsaturated fatty acid (PUFA) that are essential to human health.

They play a crucial role in brain function, growth and development, and have powerful anti-inflammatory effects that can help reduce the risk of many chronic diseases, including RA. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

ALA is found in plant sources such as flaxseed, chia seeds, and walnuts, while EPA and DHA are mainly found in oily fish such as salmon, tuna, and mackerel. While the body can convert ALA into EPA and DHA, the conversion rate is low, so it’s important to include EPA and DHA-rich foods in your diet.

The Role of Omega-3 Fatty Acids in Reducing RA Risk

Research suggests that omega-3 fatty acids can help reduce the risk of developing RA, as well as lessen the severity of symptoms for those already diagnosed.

One study found that individuals with the highest intake of omega-3 fatty acids had a 49% reduced risk of developing RA compared to those with the lowest intake. This is likely due to the anti-inflammatory properties of omega-3 fatty acids. Inflammation plays a key role in the development and progression of RA, so reducing inflammation can help prevent the onset of the disease.

The Anti-inflammatory Properties of Omega-3 Fatty Acids

Omega-3 fatty acids have been shown to have powerful anti-inflammatory properties that can help reduce the inflammation and pain associated with RA.

Inflammation is the body’s response to injury or infection, but in people with autoimmune disorders such as RA, the immune system mistakenly attacks healthy tissue, leading to chronic inflammation. Omega-3 fatty acids work by reducing the production of inflammatory molecules in the body, such as cytokines and prostaglandins.

They also inhibit the activation of immune cells and promote the production of anti-inflammatory molecules, which help to dampen the immune response and reduce inflammation.

The Omega-3 to Omega-6 Ratio

While omega-3 fatty acids have anti-inflammatory effects, omega-6 fatty acids have pro-inflammatory effects. Both omega-3 and omega-6 fatty acids are essential to human health, but the key is to maintain a balance between the two.

The typical Western diet is high in omega-6 fatty acids, which are found in vegetable oils, processed foods, and meats from animals fed a grain-based diet. This can lead to an imbalance in the omega-3 to omega-6 ratio, which can promote inflammation and increase the risk of chronic diseases such as RA.

It’s important to consume a diet rich in omega-3 fatty acids to help counteract the pro-inflammatory effects of omega-6 fatty acids and maintain a healthy ratio.

Best Food Sources of Omega-3 Fatty Acids

The best food sources of omega-3 fatty acids include oily fish such as salmon, tuna, mackerel, and sardines. These fish are rich in EPA and DHA, which are the most biologically active forms of omega-3 fatty acids.

Plant sources of omega-3 fatty acids, such as flaxseed, chia seeds, hemp seeds, and walnuts, are rich in ALA, which can be converted to EPA and DHA in the body. However, the conversion rates are low, so it’s important to include EPA and DHA-rich foods in your diet. Other sources of omega-3 fatty acids include fortified foods such as eggs, milk, and yogurt, and supplements such as fish oil and krill oil.

Supplementation with Omega-3 Fatty Acids

While it’s best to obtain omega-3 fatty acids from whole foods, supplementation can be a convenient way to ensure adequate intake.

Fish oil supplements are the most common type of omega-3 supplement and are available in both liquid and capsule form. Krill oil, which is made from small crustaceans called krill, is another popular source of omega-3s. It’s important to choose high-quality, purified supplements to avoid contamination with heavy metals and other contaminants.

It’s also important to consult with a healthcare professional before starting any new supplement regimen, particularly if you are taking medication or have a medical condition.

The Bottom Line

Omega-3 fatty acids are an essential component in reducing the risk of rheumatoid arthritis. Their anti-inflammatory properties can help reduce the risk of developing RA and lessen the severity of symptoms for those already diagnosed.

It’s important to consume a diet rich in omega-3 fatty acids, include oily fish such as salmon, tuna, and mackerel, and plant sources such as flaxseed, chia seeds, and walnuts. Supplementation can also be helpful, but it’s important to choose high-quality, purified supplements and consult with a healthcare professional before starting any new supplement regimen.