Since the 1970s, South Korea has experienced rapid development and Westernization, becoming the 10th largest economy in the world. While this progress has freed us from concerns like hunger and infectious diseases, we now face the rise of chronic Western diseases like cancer, arthritis, diabetes, hypertension, dementia, and stroke.
At the center of all these conditions is inflammation. This is why, even today, there’s ongoing research into various supplements to reduce inflammation.
The Importance of Omega-3 Supplements for Inflammation
If I had to recommend just one supplement for inflammation, it would be Omega-3. These essential fatty acids are crucial for our body but cannot be produced internally, so we must get them through diet or supplements.
Omega-3 comes in two primary forms: ALA (alpha-linolenic acid) found in flaxseed and canola oil, and EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in fish oils. Among these, EPA is particularly known for its ability to lower inflammation levels.
How Does EPA Help with Inflammation?
EPA works by reducing the metabolism of arachidonic acid, an omega-6 fatty acid that triggers inflammation in the body. By doing this, EPA helps lower inflammation markers. Additionally, EPA helps produce anti-inflammatory compounds and suppresses inflammatory transcription factors like NF-kB and NLRP3 inflammasome, which are linked to conditions like atopic dermatitis, allergies, and autoimmune diseases. Simply put, EPA helps reduce inflammation and prevents chronic inflammation from worsening.
Due to its anti-inflammatory properties, omega-3 is used to treat many conditions beyond just inflammation, including heart disease, Alzheimer’s, and arthritis. The National Institutes of Health (NIH) recognizes omega-3’s benefits in preventing cardiovascular diseases, promoting brain development, and improving overall health.
DHA’s Role in Inflammation and Mental Health
What about DHA? Does it help with inflammation too?
While EPA is especially effective in reducing inflammation, DHA also plays an important role in resolving inflammation. DHA increases the production of inflammation-resolving factors, helping the body terminate inflammation once it’s no longer needed. Though DHA doesn’t directly lower inflammation, it helps prevent chronic inflammation from persisting.
A study in Neurobiology of Aging (2017) showed that DHA reduces brain inflammation and supports cognitive health, particularly in older adults. Therefore, DHA is crucial for brain health, in addition to its anti-inflammatory effects.
When choosing an omega-3 supplement, it’s ideal to use fish oil containing both EPA and DHA. Some plant-based omega-3 supplements primarily contain DHA, which is not as easily converted into EPA in the body, so I recommend not relying solely on these.
How Much Omega-3 Should You Take to Reduce Inflammation?
For general health and memory, the Korean Ministry of Food and Drug Safety suggests taking up to 2.4g of omega-3 per day. However, when it comes to inflammation, at least 2g is necessary, with many experts recommending a dose of around 3g.
A meta-analysis published in the Journal of Clinical Lipidology (2020) found that taking up to 4g per day is effective for reducing inflammation in people with hypertriglyceridemia and other inflammatory conditions.
While some might worry about high doses, studies show that omega-3 doses up to 4g per day are safe for conditions like high triglycerides. Clinical trials have also found that up to 7.7g daily can help prevent blood clot formation, and 6g has shown positive effects in treating psoriasis in combination with UVB therapy. For rheumatoid arthritis, 5.2g of omega-3 taken daily for 12 weeks produced positive results.
How Long Should You Take Omega-3 to See Results?
As with any supplement, consistency is key. Many people take supplements for a few weeks and wonder if they are working. Omega-3, however, takes time to incorporate into your cell membranes.
Studies show that after 6 weeks, EPA levels in the blood peak, while DHA reaches its peak after 18 weeks. Therefore, to see the full benefits, omega-3 should be taken consistently for at least 18 weeks.
Is Omega-3 a Cure-All?
After hearing all these benefits, omega-3 may seem like a cure-all. However, omega-3 is not a magic pill for every disease. Its effectiveness depends on the individual’s condition and the underlying causes of the disease.
For some people, omega-3 will have dramatic effects, while for others, it might not show significant improvements. It’s essential to consider omega-3 as part of a comprehensive lifestyle approach.
Omega-3 and the Modern Diet: Why We Need It
Historically, the omega-6 to omega-3 ratio in our diet was around 1:2 to 1:4. However, modern diets—especially those rich in processed foods—have disrupted this balance, leading to increased inflammation.
Research shows that modern diets high in sugar and omega-6 fatty acids contribute to chronic inflammation. Excessive intake of sugars and omega-6 fats has been linked to insulin resistance and higher inflammation, which are risk factors for conditions like obesity and heart disease.
Changing our eating habits and lifestyles is crucial to restore the omega-3 to omega-6 balance and reduce inflammation. No supplement, no matter how good, can replace a healthy lifestyle.