Dealing With Arthritis? This Nutrient Helps Reduce Swelling & Joint Pain

Whether you're running a marathon or walking up the stairs, your joints work hard to help you move. The only problem? Joints tend to become stiffer over time, making them less flexible as we age. It also doesn't help that today's desk culture limits our daily movement, which is crucial for happy joints.

What's more, approximately 53 million Americans1 over 18 (that's 23% of the U.S. adult population) have arthritis and other rheumatic conditions, per Arthritis & Rheumatology. 

Fortunately, in addition to staying active and eating a balanced diet, prioritizing your omega-3 fatty acid intake can help maintain joint mobility and even help reduce arthritis-associated joint pain.

Omega-3 fatty acids are an impressive group of polyunsaturated fatty acids (PUFAs). The plant-sourced omega-3, called alpha-linolenic acid (ALA), is an essential fat.

This means the body can't make it endogenously, so you need to get it regularly via food (and supplements can help too).

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are marine-derived (i.e., fish, shellfish, or algae) omega-3 fats. Your body can synthesize EPA and DHA from ALA, but there's a catch: The conversion rate is inefficient2, meaning it's not a reliable process for achieving optimal omega-3 levels.

Omega-3s have been extensively studied for their vast roles in the body—including heart health, brain function, and eye wellness, just to name a few.

As it turns out, the beneficial properties of omega-3s also play a major role in our joints’ flexibility and overall functioning. In fact, increasing omega-3 intake has been shown to reduce arthritis risk and even attentuate arthritis symptoms.

As omega-3 fats exert anti-inflammatory and antioxidant actions, they also promote joint comfort and mobility by reducing pain, stiffness, and soft tissue swelling. This helps support longevity and independence as you age (since having mobile joints will allow you to move with ease) and also helps ease joint discomfort associated with arthritis. 

To increase your intake of omega-3 fatty acids, start by adding two servings of fatty fish to your weekly menu.

If eating seafood isn't your style or you simply want a reliable, concentrated dose of daily omega-3s, you can also take advantage of a high-quality fish oil supplement to enjoy the EPA plus DHA equivalent of a fish each day (in a far more convenient way). 

In addition to increasing your omega-3 fatty acids (via fatty fish and high-quality omega-3 supplements), eating plenty of unprocessed plant-based whole foods (think fruits, vegetables, and nuts) also bolsters healthy joints. These eats are teeming with antioxidant and anti-inflammatory nutrients, which further promote overall joint health. 

Thanks to their impressive antioxidant and anti-inflammatory actions in the body, omega-3 fatty acids are a daily essential for joint mobility and comfort—especially in arthritis patients.