Omega-3 Fatty Acids

What Are Omega-3s?

Omega-3 fatty acids are essential fats that your body cannot make on its own. They have anti-inflammatory properties and play important roles in brain and heart health. For chronic pain, omega-3s may help reduce inflammation that contributes to pain.¹

Types of Omega-3s

EPA (eicosapentaenoic acid): Most anti-inflammatory
DHA (docosahexaenoic acid): Important for brain health
ALA (alpha-linolenic acid): Plant-based, converts poorly to EPA/DHA

Anti-Inflammatory Effects²

Reduce inflammatory cytokines
Compete with pro-inflammatory omega-6 fats
Produce anti-inflammatory molecules (resolvins)
May reduce need for NSAIDs in some people

Food Sources

Best Sources (EPA/DHA)

Fatty fish: salmon, mackerel, sardines, herring
Anchovies
Fish roe
Algae (vegan DHA source)

Plant Sources (ALA)

Flaxseeds and flaxseed oil
Chia seeds
Walnuts
Hemp seeds

Evidence for Pain³

Rheumatoid arthritis: Moderate evidence for benefit
Inflammatory conditions: May reduce inflammation markers
Neck and back pain: Some studies show benefit
Neuropathic pain: Limited evidence
Results vary between studies

Supplements

Fish oil capsules or liquid
Krill oil
Algae-based (vegan option)
Look for high EPA content for inflammation
Typical dose: 1-3 grams EPA+DHA daily

Quality Considerations

Choose purified, tested products
Look for third-party testing
Store properly to prevent rancidity
Fishy burps may indicate poor quality

Cautions

High doses may increase bleeding risk
Discuss with doctor if on blood thinners
Fish allergy concerns
May interact with some medications

References

Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010;2(3):355-374.
Serhan CN. Pro-resolving lipid mediators are leads for resolution physiology. Nature. 2014;510(7503):92-101.
Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007;129(1-2):210-223.