Do omega-3 fats offer bone health benefits?

Yes; a growing body of evidence indicates that omega-3 fats may play a role in helping build strong bones. Preliminary evidence in animals and humans suggest that these essential fats influence bone mineral density.1,2 More recently, researchers report omega-3 fats may offer bone-building benefits for young men.† Read on to learn more about the recent research, current dietary intakes and ways to improve your omega-3 status.

Omega-3’s boost bone mass in young men

Recent findings published in the March 2007 issue of the American Journal of Clinical Nutrition3 indicate that the concentration of omega-3 fats in the body is positively associated with bone mineral density in the total body and spine and with bone mineral accrual in the spine. Researchers in Sweden followed 78 healthy young men from about 16 years of age up until age 24. The researchers conducted bone mineral density tests over the course of the study. At the end of the study, the amount of omega-3 fats in the body were measured and compared to bone mineral density.†

The result? The young men with the highest concentration of omega-3 fatty acids were more likely to have greater bone mineral density. This correlation was particularly evident when the researchers evaluated the amount of DHA in the body. DHA is a specific omega-3 fat obtained predominantly from fatty fish and fish oil. EPA, another omega-3 fat, is found in combination with DHA in fish and fish oil.†

Omega-3’s may influence the function of bone cells

Researchers aren’t exactly sure how omega-3 fats help to build strong bones, but experimental studies suggest that omega-3 fats influence the activity of specific bone cells. For instance, animal studies1,4 have shown that omega-3 fats can influence both bone formation as well as reduce the activity of cells that break down bone, thereby potentially decreasing overall bone loss.†

Current dietary intakes are inadequate

Most North Americans eat very little fish and consume, on average, less than 100 mg of EPA and DHA per day.5 While a recommended daily intake for EPA and DHA has yet to be established in the United States, a number of other countries (Canada, Sweden, United Kingdom, Australia and Japan) recommend a combined intake of EPA and DHA in the range of 300 to 500 mg/day.6 This indicates a need for more foods rich in EPA and DHA and dietary supplements to help fill this nutritional gap.

Ways to improve your omega-3 intake

The human body is unable to manufacture essential omega-3 fats so you need to obtain them through the diet – every day. Start by regularly eating foods rich in omega-3 fats. Fatty fish such as salmon, mackerel and sardines are great food sources. Also, consider flax seed, walnuts, leafy green vegetables, soybeans and tofu, which are good sources of omega-3 fats.

Add a daily supplement to help bridge the gap between what your body needs and what’s provided in your typical diet. The Natrol® brand offers a full line of omega-3 supplements, with a pleasant lemon flavor, such as Omega-3 Fish Oil (1,000 mg), Omega-3 Fish Oil (1,200 mg), Extreme Omega™, and Omega-3-6-9 to help you meet your daily omega-3 intake.

For extra protection for bone and joint health, consider Natrol’s innovative product, Omega-3 Glucosamine, which combines the most beneficial ingredients shown to assist with joint care – glucosamine and chondroitin – with a concentrated dose of the omega-3 fats, EPA and DHA.†

References

 

  1. Watkins BA, Li Y, Seifert MF. Nutraceutical fatty acids as biochemical and molecular modulators of skeletal biology. J Am Coll Nutr. 2001;20:410S-416S.
  2. Weiss LA, Barrett-Connor E, von Mühlen D. Ratio of n–6 to n–3 fatty acids and bone mineral density in older adults: the Rancho Bernardo Study. Am J Clin Nutr. 2005;81:934-938.
  3. Hogstrom M, Nordstrom P, Nordstrom A. n-3 Fatty acids are positively associated with peak bone mineral density and bone accrual in healthy men: the NO2 study. Am J Clin Nutr. 2007;85:803-807.
  4. Watkins BA, Li Y, Lippman HE, et al. Omega-3 polyunsaturated fatty acids and skeletal health. Exp Biol Med (Maywood). 2001;226:485-497.
  5. U.S. Department of Health and Human Services. Agency for Healthcare Research and Quality, Evidence Report Number 94: Effects of Omega-3 Fatty Acids on Cardiovascular Disease. March 2004. Available at: http://www.ahrq.gov/clinic/tp/o3cardtp.htm.
  6. Kris-Etherton PM, Harris WS, Appel LJ. American Heart Association. AHA scientific statement: fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation 2002;106:2747-2757.

 

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.