Origin: Oil from cold-water fish
such as mackerel, salmon, herring, tuna, halibut and cod.
Claims: Reduces inflammation and
morning stiffness. Treats rheumatoid arthritis, lupus, psoriasis, depression and
Raynaud’s phenomenon. Important for brain function and may inhibit RA
development.
What we know: Fish oil is an excellent
source of omega-3 fatty acids (including EPA and DHA), which block inflammatory
cytokines and prostaglandins; they are converted by the body into powerful
anti-inflammatory chemicals called resolvins. Fish oil also lowers blood
triglyceride (fats that circulate in the bloodstream), protecting against
heart disease and reducing high blood pressure.
Studies: EPA and DHA have been
extensively studied for RA as well as dozens of other inflammatory conditions,
including heart disease, depression, Raynaud's syndrome and lupus. A 2010
meta-analysis found that fish oil significantly decreased joint tenderness and
stiffness in RA patients and reduced or eliminated NSAID use. Preliminary studies indicate it may
have a similar effect on osteoarthritis. A 2005 study of people with RA showed
enhanced positive effects when fish oil supplements were used in combination
with olive oil.
Meta-analyses also have shown that fish oil improves depression
when taken with conventional antidepressants and in one small study, it
increased cold tolerance and time to vasospasm in Raynaud's.
Dosage: Fish, capsules, softgels,
chewable tablets or liquid. For general health, two 3-ounce servings of fish a
week are recommended. However, it’s difficult to get a therapeutic dose of fish
oil from food alone. To treat arthritis-related conditions, use fish oil
capsules with at least 30 percent EPA/ DHA, the active ingredients. For lupus
and psoriasis, 2 g EPA/DHA three times a day. For Raynaud’s phenomenon, 1 g
four times a day. For RA and OA, up to 2.6 g, twice a day. For depression, 6.6
g daily.
Due to potentially dangerous levels of mercury, women who are pregnant or hoping to conceive should avoid eating shark, swordfish, king mackerel and tilefish and should eat no more than 8 ounces of albacore tuna each month. Fish oil supplements at normal doses are safe but more than 3000 mg (3 grams) a day increases bleeding risk; avoid taking with blood thinners such as warfarin (Coumadin). Some brands may contain toxic polychlorinated biphenyls (PCBs) or mercury. Look for brands that follow good manufacturing practices.
Due to potentially dangerous levels of mercury, women who are pregnant or hoping to conceive should avoid eating shark, swordfish, king mackerel and tilefish and should eat no more than 8 ounces of albacore tuna each month. Fish oil supplements at normal doses are safe but more than 3000 mg (3 grams) a day increases bleeding risk; avoid taking with blood thinners such as warfarin (Coumadin). Some brands may contain toxic polychlorinated biphenyls (PCBs) or mercury. Look for brands that follow good manufacturing practices.
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