Last Updated on 06/10/2022 by Joel
There’s no doubt that omega-3s are important for our health. But did you know that they could also be vital for bones? Continue reading to find out more about the benefits of omega 3 for bones.
Many people underestimate the importance of keeping their bones healthy. Good bone health is essential for overall health and well-being, and it’s vital to start taking care of your bones early in life.
Lifestyle changes and a healthy diet can help prevent bone loss and keep your bones strong and healthy. But one nutrient that is often overlooked when it comes to bone health is omega-3 fatty acids.
In case you weren’t aware, omega-3 plays a vital role in bone health. From reducing the risk of osteoarthritis to improving bone density, these essential fatty acids can undoubtedly positively impact your bone health.
Continue reading to learn more about the benefits of omega 3 for bones and why you should make sure to include them in your diet.
The Top 5 Benefits of Omega-3 for Bone Strength
Whether you’ve just started paying attention to your bone health or have been trying to improve it for years, omega-3 fatty acids are worth incorporating into your diet. Here are the top five benefits of omega 3 for bones:
1. Reduces the risk of osteoarthritis
Osteoarthritis is a degenerative joint disease that affects millions of people worldwide. The symptoms of osteoarthritis include pain, stiffness, and inflammation in the joints.
So if you’re looking to reduce your risk of developing osteoarthritis, omega-3s could be an essential nutrient to help alongside other lifestyle changes and treatments.
2. Improves bone density
As we age, our bones can start to thin and weaken. This is a natural part of the aging process, but it can also lead to an increased risk of fractures.
To help combat this, you may wish to consider taking omega-3 supplements. One study found that omega-3 fatty acids improve bone mineral density in normal and osteopenic Spanish women , which is promising for those looking to improve their bone density and reduce their risk of fractures as they age.
Omega-3s have also been shown to increase bone formation and reduce bone loss. So if you’re looking for ways to keep your bones healthy and strong as you age, omega-3s are worth considering.
3. Helps with calcium absorption
Calcium plays a vital role in bone health, so it’s essential to ensure that your body can absorb it properly. As you get older, this becomes increasingly important as calcium deficiency can lead to osteoporosis if you aren’t careful.
Those with autoimmune conditions such as celiac disease or Crohn’s disease may have trouble absorbing calcium due to gastrointestinal damage. But even if you don’t have an autoimmune condition, omega-3s can still help improve calcium absorption in your body.
Omega-3 fatty acids have been shown to improve calcium absorption in multiple studies. One study found that DHA, one of the most widely-known omega-3s, significantly increased calcium absorption , so it’s worth incorporating omega-3s into your diet if you’re looking to improve your calcium intake.
4. Reduces inflammation
Chronic inflammation is a significant contributor to many degenerative diseases, including osteoporosis. Omega-3 fatty acids are well-known for their anti-inflammatory properties, and research shows that they can help to reduce inflammation in the body.
A little inflammation can be good for you, as it helps the body to repair and heal. But when inflammation becomes chronic, it can start to damage the body, which is why omega-3s are so important.
Omega-3s work by reducing the production of inflammatory compounds in the body. So if you’re looking to reduce inflammation and protect your bones, omega-3s are a great option.
5. Boosts overall health
The positive effects of omega-3s don’t stop at bone health. These essential fatty acids also offer a range of other health benefits, including improving cognitive function, reducing the risk of heart disease, and even helping to treat mental health conditions like depression and anxiety.
That’s not to mention that omega-3s have also been shown to improve joint function, eye health, and skin health. Benefits such as these make omega-3s an essential part of a healthy diet, alongside getting in your daily essential nutrients like calcium and vitamin D.
How to Get More Omega-3 in Your Diet
Omega-3 fatty acids are a nutrient you can’t afford to overlook if you’re trying to improve your bone health. But how can you make sure you’re getting enough omega-3s in your diet?
Here are some tips:
1. Eat more oily fish
Oily fish such as salmon, mackerel, sardines, and herring are all excellent sources of omega-3 fatty acids. Aim to eat at least two portions of oily fish per week.
2. Take an omega-3 supplement
If you don’t eat much fish or you’re looking for an extra omega-3 boost, consider taking an omega-3 supplement. Just make sure to choose a high-quality supplement from a reputable brand, and always speak to your doctor before taking any new supplements.
3. Eat more omega-3-rich foods
You can also eat plenty of omega-3-rich foods, including flaxseeds, chia seeds, walnuts, and omega-3-enriched eggs. Add these foods to your diet to up your omega-3 intake even further.
4. Use omega-3-rich oils
Oils such as flaxseed and hempseed oil are also rich in omega-3 fatty acids. Use them instead of other oils in your cooking, or add them to salads and smoothies.
Making omega-3s a part of your diet is a simple and effective way to improve your bone health. So make sure to include omega-3-rich foods in your diet and enjoy the many benefits that these essential fatty acids have to offer.
Omega 3 for Bones: The Bottom Line
If you weren’t already aware of the importance of omega 3 for bones, we hope this article has opened your eyes to the power of this essential nutrient.
From reducing the risk of osteoarthritis to improving bone density, omega-3s can have a profound impact on your bone health. So make sure to include omega-3s in your diet and keep your bones healthy and strong!