Fish oil, derived from the tissues of fatty fish, is widely recognized for its high concentration of omega-3 fatty acids. These particular fats are widely studied for their beneficial effects throughout the body. Among these, fish oil’s ability to help manage the body’s inflammatory responses has garnered significant attention.
The Omega-3 Powerhouses
The beneficial effects of fish oil are primarily attributed to two specific omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are abundant in oily fish such as salmon, mackerel, sardines, and trout. EPA and DHA are not readily produced by the human body in sufficient amounts, making dietary intake or supplementation important.
While other omega-3 fatty acids exist, such as alpha-linolenic acid (ALA) found in plant sources like flaxseed, ALA must be converted into EPA and DHA. This conversion process is often inefficient, highlighting the importance of direct sources of EPA and DHA.
How Fish Oil Calms Inflammation
EPA and DHA influence the body’s inflammatory processes through several interconnected mechanisms. They can be incorporated into cell membranes, altering their composition and influencing signaling pathways. This alters how cells involved in the inflammatory response function.
One key mechanism involves the production of specialized pro-resolving mediators (SPMs) from EPA and DHA. These molecules, including resolvins, protectins, and maresins, actively promote inflammation resolution. SPMs signal the body to resolve inflammation, fostering a return to balance.
EPA and DHA can reduce the production of pro-inflammatory molecules. They compete with arachidonic acid (an omega-6 fatty acid) for enzymes that produce inflammatory compounds. This competition leads to a decreased formation of pro-inflammatory eicosanoids and an increased production of less inflammatory ones. Fish oil also decreases the production of certain pro-inflammatory cytokines, which are signaling proteins involved in the inflammatory response.
Targeting Inflammation in the Body
The anti-inflammatory actions of fish oil translate into observable effects across various bodily systems. In joints, fish oil’s ability to modulate inflammatory pathways can support comfort and flexibility. This is noticeable where joint inflammation is a concern.
For cardiovascular health, the anti-inflammatory properties of EPA and DHA contribute to maintaining healthy blood vessel function and reducing markers of inflammation. They also help make platelets less sticky, which may decrease blood clot formation. Fish oil also influences skin health by managing inflammatory responses and supports brain health, where inflammation plays a role.
Integrating Fish Oil into Your Routine
Individuals can increase their intake of omega-3s through dietary sources, particularly fatty fish. Consuming fish like salmon, mackerel, and sardines regularly provides a natural source of EPA and DHA. The American Heart Association recommends two servings of fish per week for heart health.
For those who do not consume enough fish, fish oil supplements offer an alternative. When selecting a supplement, look for products that specify EPA and DHA amounts per serving. Checking for third-party testing certifications ensure purity and concentration, as these products are not as strictly regulated as prescription medications. While fish oil is safe, consulting a healthcare professional for personalized dosage recommendations and to discuss potential interactions with other medications is advisable.