The role that nutrition plays is often the focus of efforts to achieve optimal health. This article explores the importance of Omega-3 fats, found primarily in fish oil, in maintaining strong bones, an aspect that is often ignored. We hope to help you select and choose the best supplements as we explore the benefits and nuances of fish oil supplements. Learn about the importance of Omega-3 fats for bone health, the best way to select fish oil supplements that meet your needs, and more.
Uncovering the role of fats in bone strength
Skelley (the skeleton that lives inside all of us) and I often talk about getting calcium and other minerals to make your bones as strong as possible.
But it’s not that simple…
There’s one more supernutrient you need to keep those minerals working properly.
I’m talking about FAT.
Now, fat has gotten a bad rap since the 1970s when the low-fat craze took over the world. But the truth is, healthy fats are essential for strong bones. See, when it comes to bones, essential fatty acids like omega-3s are just that – essential. And you have to get them from your diet.
Fats generally help build a strong skeleton by increasing the amount of calcium that goes into your bones. They also help your body retain calcium by reducing the amount that is excreted in your urine.
Fats are also essential components of cartilage and bone. They stimulate collagen, which improves bone strength. And they transport and absorb bone-building vitamins such as K2, D and A.
The Essential Benefits of Omega-3 Fats
Omega-3 fats are particularly bone-friendly. They inhibit the formation of osteoclasts, the cells that break down bone. At the same time, they increase osteoblasts, the cells that build bone. And they reduce the inflammation that can break down bone.[i]
You can get a lot of omega-3 fats from your diet. The best sources are wild-caught fatty fish like salmon. But it has to be wild. Farmed salmon is much fattier than wild salmon, but has MUCH LESS healthy omega-3 fats and less protein.
Other small cold-water fish are good choices, such as herring, mackerel, anchovies, and sardines. You can also get a healthy amount of omega-3 fats from eggs from free-range chickens or grass-fed beef (but not conventional beef).
I find that many of my clients, for whatever reason, are not getting enough omega-3 from their diet. Many of them have to take a supplement.
The Importance of Quality in Fish Oil Supplements
A good rule of thumb is to try to get at least 1,000 milligrams of omega-3 every day. Look for a supplement that gives you at least 600 mg of DHA and 400 mg of EPA. These are the two main types of omega-3.
And look for a quality fish oil supplement. It’s not always easy. According to Dr. Bryan Haycock, a research expert in supplements, it’s the “wild west” of the supplement industry. Dr. Haycock has a Ph.D. in exercise physiology and has worked in the dietary supplement industry for more than 15 years. He teaches in the Department of Nutrition and Integrative Physiology at the University of Utah. And he’s co-authored the book “Dietary Supplements.”
Dr. Haycock points out that unlike drugs, the FDA does not approve the safety or efficacy of supplements until they hit the shelves. If there is a safety concern, the FDA can pull a supplement from the market, but that rarely happens.
How to Choose the Right Fish Oil Supplement?
So, buyers, beware!
When choosing a brand, you can’t really expect one company to have better fish oil than another. According to Dr. Haycock, there are only a few major companies in the world that produce fish oil. They supply all the brands you’ll find in your health food store or online.
The best thing you can do is find a company that you trust and has a good reputation. Look for a brand that doesn’t use a lot of additives and fillers. And one that follows “good manufacturing practices” or GMP.
A great way to know if a supplement is high quality is to join ConsumerLab.com. They are an independent lab, test a wide range of supplements, and are my go-to for supplement information. They verify that the ingredients on the label are actually in the bottle. They do extensive research on all kinds of supplements.
And don’t think that prescription fish oil is better than supplements. According to Dr. Haycock, pharmaceutical companies buy fish oil from the same suppliers as supplement companies. But the prescription may be covered by your insurance, while the supplement probably won’t.
Thank you for your time.
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References:
- [1] Kruger M., Horrobin D. “Calcium metabolism, osteoporosis, and essential fatty acids: a review.” Progress in Lipid Research. Volume 36. September 1997.
- [1] Olson M, Liu Y, Dangi B, Paul Zimmer J, Salem N, Nauroth J. “Docosahexaenoic acid reduces inflammation and joint destruction in mice with collagen-induced arthritis.” Inflammation resistant. 2013;62(12):1003-13.
