How Fish Oil Can Help Reduce Inflammation in the Body

 

Inflammation is a natural response of the immune system to infection or injury. It helps protect and heal the body. However, chronic inflammation that doesn’t resolve can lead to various health problems. Using natural anti-inflammatory compounds like fish oil can help reduce unwanted inflammation in the body.

What is Inflammation?

Inflammation is the body’s response to harmful stimuli like pathogens, damaged cells, irritants or toxins. It is a protective mechanism that helps remove the injurious stimuli and initiate the healing process. The main signs of inflammation include redness, swelling, heat, pain and loss of function.

Inflammation is caused by the release of chemicals like histamine, bradykinin and prostaglandins from the injured site. This leads to increased blood flow and dilation of blood vessels, allowing immune cells to quickly reach the area. The accumulation of fluid leads to swelling. Proinflammatory chemicals stimulate nerve endings causing pain. All these changes physically restrict the area to prevent spread of infection and promote healing.

Two Types of Inflammation

Inflammation can be classified as acute or chronic based on its duration. Acute inflammation starts rapidly and becomes severe within minutes or hours. It is a short-term response lasting for a few days. Fever, sore throat, infected cuts, acute bronchitis are examples of acute inflammation. It is part of the early stages of healing and indicates the immune system is actively working to repair damaged tissue.

Chronic or persistent inflammation lasts for several weeks, months or years. Asthma, rheumatoid arthritis, periodontitis are examples of chronic inflammation. It persists even after the initial injury or infection is resolved. Chronic inflammation can eventually cause permanent damage and loss of function. Obesity, autoimmune disorders, chronic stress are common causes of chronic inflammation.

How Inflammation Causes Damage

While acute inflammation is an essential part of healing, chronic inflammation has been linked to various diseases like diabetes, cancer, depression and heart disease. It damages the body over long periods through various mechanisms:

Oxidative stress — Inflamed cells generate reactive oxygen species like superoxide radicals, hydrogen peroxide and hydroxyl radicals. These reactive molecules damage proteins, lipids and DNA.

Tissue damage — Inflammatory cells release degradative enzymes like matrix metalloproteinases that break down tissues. This can cause joint destruction in arthritis.

Hyperplasia — Chronic inflammatory signals induce abnormal tissue growth leading to thickened, less flexible linings in blood vessels and organs. This can contribute to atherosclerosis, lung dysfunction and colon cancer.

Pain and loss of function — Inflamed joints, organs and nerves are painful and lose their mobility or sensitivity. This impairs normal movement and functioning.

Psychological changes — Inflammation activates areas of the brain that generate symptoms of depression, anxiety and fatigue.

Why Reduce Inflammation?

Since chronic inflammation is at the root of many modern diseases, reducing inflammation can provide widespread health benefits. Anti-inflammatory therapies like NSAIDs, steroids and biologics are commonly used to lower inflammation. However, these drugs have significant side effects especially when used long-term. They may cause gastrointestinal bleeding, kidney or liver damage, high blood pressure, fluid retention, and increased infection risk.

Lifestyle measures and natural compounds can also help lower inflammation through various mechanisms. They have the advantage of a much better side effect profile. Nutraceuticals like fish oil, curcumin, ginger and antioxidants can reduce inflammatory signaling molecules and increase anti-inflammatory signals in the body. A diet high in refined carbohydrates, saturated fats and low in fiber also promotes inflammation. Replacing these pro-inflammatory foods with anti-inflammatory foods can make a big difference.

Let’s look specifically at how fish oil supplementation can help reduce chronic inflammation and provide health benefits:

What is Fish Oil?

Fish oil is extracted from fatty fish like salmon, mackerel, sardines, trout and tuna. It contains high amounts of the omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Cod liver oil is another popular supplement that contains EPA, DHA as well as vitamin A and D. Fish don’t actually produce omega-3s; they obtain it from algae or plankton. We can either consume fish to get omega-3s or take fish oil supplements derived from fish.

How Does Fish Oil Reduce Inflammation?

There are several ways fish oil helps lower inflammation:

1. Replaces Arachidonic Acid: Arachidonic acid (AA) is an omega-6 fatty acid found in meat and eggs. It is the precursor of inflammatory mediators called eicosanoids — prostaglandins, thromboxanes and leukotrienes. Fish oil contains EPA which replaces AA in cell membranes. EPA leads to synthesis of less inflammatory eicosanoids.

2. Lowers Pro-inflammatory Cytokines: Omega-3s from fish oil reduce the production of cytokines like IL-1β, IL-6, TNF-α that promote chronic inflammation.

3. Raises Anti-inflammatory Compounds: It increases production of natural anti-inflammatory resolvins and protectins derived from EPA and DHA.

4. Reduces CRP: Fish oil lowers levels of C-reactive protein, a marker of inflammation associated with heart disease risk.

5. Benefits Cell Function: EPA and DHA get incorporated into cell membranes making them more fluid and improving cell signaling and function. This promotes optimal inflammatory response.

6. Antioxidant Effects: Fish oil enhances antioxidant capacity which helps lower oxidative damage from inflammation.

7. Improves Gut Bacteria: Omega-3 supplementation can alter gut microbiome in favor of more anti-inflammatory bacteria. This reduces inflammatory signaling to the rest of the body.

What Does Research Show?

Multiple clinical trials have found that fish oil supplementation around 2000 mg per day can help reduce chronic inflammation and provide health benefits like:

- Lowered CRP and inflammatory cytokines in overweight and obese individuals

- Reduced joint swelling, pain and duration of morning stiffness in rheumatoid arthritis patients

- Improved asthma control by reducing leukotriene production and bronchial inflammation

- Slowed the progression of atherosclerotic plaque by lowering arterial inflammation

- Reduced inflammation in ulcerative colitis and improved remission rates

- Lessened inflammation and symptoms of dysmenorrhea in women

- Improved endothelial function and reduced inflammation in patients with metabolic syndrome

- Lowered post-operative inflammation in cardiac surgery patients

The anti-inflammatory effects of fish oil translate into reduced risk of chronic diseases that have inflammation as an underlying cause. Higher fish or fish oil intake is associated with lower risks of heart disease, cancer, Alzheimer’s disease, depression, age-related mental decline, asthma and autoimmune diseases like type 1 diabetes.

Fish Oil Dosage

Most therapeutic effects of fish oil are seen at high doses of 2000–4000 mg of combined EPA and DHA per day. This generally requires taking around 4 regular fish oil capsules daily. Ensure you choose a reputable brand that filters out mercury and other pollutants.

If taking high dose fish oil, it’s a good idea to also supplement with vitamin E. Look for fish oil with added vitamin E or take an extra 200 IU of natural vitamin E. Vitamin E helps prevent the omega-3 fats from oxidizing and causing free radical damage.

Always consult your doctor before taking fish oil supplements, especially if you are on blood thinners or cholesterol lowering medication. Keep your doctor informed about any supplements you are taking.

Also, try to get 1–2 servings of fatty fish like salmon, tuna or sardines per week. The omega-3s in whole fish provide greater anti-inflammatory benefits compared to fish oil. Eating fish also provides protein, selenium, vitamin D and other nutrients.

Other Ways to Reduce Inflammation

In addition to taking fish oil supplements, adopting an anti-inflammatory lifestyle provides cumulative and synergistic benefits. Try these diet and lifestyle changes to lower chronic inflammation:

- Eat more colorful fruits, vegetables, herbs and spices — They contain antioxidants and polyphenols that reduce inflammatory signaling.

- Limit refined carbs like white bread, pastries, sodas and sugars which promote inflammation.

- Include good fats like olive oil, avocados, nuts and seeds in your diet.

- Avoid trans fats found in fried and processed foods as they are highly inflammatory.

- Reduce intake of pro-inflammatory omega-6 oils like vegetable, soybean and corn oil.

- Exercise regularly like swimming, walking, yoga or cycling to lower inflammation.

- Lose weight if overweight or obese to reduce inflammatory cytokines.

- Manage chronic stress through meditation, deep breathing or guided relaxation. Chronic stress raises inflammatory chemicals.

- Get adequate sleep and rest. Lack of sleep is linked to higher inflammation.

- Avoid smoking and reduce alcohol which also trigger inflammation.

Conclusion

Inflammation is a key driver behind most chronic diseases that plague modern society. Fish oil is a safe and effective supplement that can help reduce inflammation. Taking a high-quality fish oil supplement around 2000 mg per day can provide anti-inflammatory and health benefits especially when coupled with anti-inflammatory dietary and lifestyle changes. But always consult your doctor, especially if you are on any medications or have underlying health conditions.