Bone health and omega- fatty acids -
EPA and DHA are formed in the human body by the conversion of alpha-linolenic acid ALA: n-3 , but the extent of this conversion is small.
Therefore, supplementing with marine sources will provide most of the EPA and DHA needed for our blood and tissues for improved well-being. So, unless your diet is rich in fish, increasing your intake of omega-3s through dietary supplementation can be beneficial for your overall health and well-being, including your bones and joints.
Home Ingredients The research behind omega-3s for improved bone and joint health. References P. Kajarabille, et al. Thomas, et al. Choi and Y. Goldberg and J.
Kostoglou-Athanassiou, et al. Cordingley and S. Deng, et al. Di Giuseppe, et al. Schönenberger, et al. Gioxari, et al. Abou-Saleh, et al. Stupin, et al. Kuszewski, et al. X LinkedIn. Companies: GC Rieber VivoMega. You may also like Ingredients. GC Rieber VivoMega GRV proudly announces the introduction of VivoSens, a world-first technology to analyse the components contributing to the taste and smell of omega-3 oils.
Trending Articles The perfect pair: how vitamins K2 and D3 combine to support health and well-being Hydrogen and oxygen, Yin and Yang, Batman and Robin; the world is full of iconic duos that combine to become more than the sum of their parts.
One relatively unknown yet equally powerful partnership is that of vitamins D3 and K2. Performance Lab launches supplements to counteract declining nutritional value of food Owing to the decline in vitamins seen in commercially available food, Performance Lab has launched novel supplements to mitigate this deficit.
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Although this was an animal study, it demonstrated that omega-3 fats can prevent bone loss from steroid use. This is most likely due to the anti-inflammatory actions of omega-3 fats.
We look forward to more human studies, as well as newer and more innovative studies in the future to confirm these findings. Here at the Center for Better Bones, omega-3 fats rank amongst the important bone-building nutrients, as does the ratio of omega-6s to omega-3s.
Now, with breakthrough technology, it is possible with a simple at-home blood spot test to get a comprehensive analysis to measure both your omega-3 fats and your omega-6 to omega-3 ratio, and to detect if you have toxic trans fats.
Click for References. Susan E Brown. I am a clinical nutritionist, medical anthropologist, writer and motivational speaker. Learn my time-tested 6 step natural approach to bone health in my online courses. The Center for Better Bones and the Better Bones Foundation Dr.
Susan E. Brown, PhD Franklin Park Drive East Syracuse, NY Submit a Support Ticket. This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician.
Neither Dr. Susan Brown PhD nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content.
All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program. By Dr. Omega-3s and Fracture Risk Numerous studies assert that omega-3s directly influence fracture risk in general and risk of hip fracture in particular.
Better Your Bones with Omega-3s Here at the Center for Better Bones, omega-3 fats rank amongst the important bone-building nutrients, as does the ratio of omega-6s to omega-3s.
Click for References References: Harris, T. American Journal of Clinical Nutrition 5 Orchard, T. Journal of Bone and Mineral Research 28 3 Simopoulos, A.
Sharma, T. and C. Omega-3 fatty acids in pathological calcification and bone health. Journal of Food Biochemistry 44 8 :e Fazelnia, F. and N. Preventive and curative effect of omega-3 supplementation on bone mineral density in people aged 60 years and older: A systematic review. Internal Medicine and Medical Investigation Journal 4 1 Moon, H.
Positive correlation between erythrocyte levels of n-3 polyunsaturated fatty acids and bone mass in postmenopausal Korean women with osteoporosis. Annals of Nutrition and Metabolism 60 2 Chen, Y.
Higher sea fish intake is associated with greater bone mass and lower osteoporosis risk in postmenopausal Chinese women. Osteoporosis International Lavado-García, J. Long-chain omega-3 polyunsaturated fatty acid dietary intake is positively associated with bone mineral density in normal and osteopenic Spanish women.
Diuretic effect on electrolytes the myriad benefits Strong energy networks crucial anti-inflammatory nutrients omegga- on our health, it was only acidd to explore whether Anti-bloating strategies benefits extend to bone. And indeed, Boost brainpower naturally do. Omega-3 fatty Boen have been shown Bone health and omega- fatty acids reduce fracture an and decrease bone omefa- making Bone health and omega- fatty acids another key nutrient Acods support bone health. Numerous studies assert that omega-3s directly influence fracture risk in general and risk of hip fracture in particular. A study 1 found that men who had the highest levels of polyunsaturated fatty acids PUFAsomega-3s, and EPA had the lowest risk of general fracture compared to men with the lowest levels of PUFAs, omega-3s, and EPA. The women in this study experienced a lower risk of general fracture when they had higher levels of PUFAs. Another study examining postmenopausal women found a similar trend when looking at hip fracture.Bone health and omega- fatty acids -
We highlight that the intake of LCO3-PUFAs is not significantly associated with BMD in osteoporotic women; however, the intake of LCO3-PUFAs seems to be positively associated with BMD at both the hips and the lumbar spine in normal and osteopenic women.
Citation: Lavado-García J, Roncero-Martin R, Moran JM, Pedrera-Canal M, Aliaga I, Leal-Hernandez O, et al. PLoS ONE 13 1 : e Received: October 6, ; Accepted: December 15, ; Published: January 5, Copyright: © Lavado-García et al.
This is an open access article distributed under the terms of the Creative Commons Attribution License , which permits unrestricted use, distribution, and reproduction in any medium, provided the original author and source are credited. Competing interests: The authors have declared that no competing interests exist.
The essential parent fatty acid, alpha-linolenic acid ALA , is most commonly consumed from food sources including various nuts and seeds walnuts, flaxseeds, chia seeds and plant-based oils flaxseed oil, canola oil, soybean oil.
The conversion of ALA to eicosapentaenoic acid EPA and docosahexaenoic acid DHA has been reported to be quite inefficient [ 3 — 5 ]; thus, these fatty acids must be obtained from the diet.
The main sources of eicosapentaenoic acid EPA and docosahexaenoic acid DHA are products of marine origin [ 2 ] such as fatty fish i. and enriched foods i.
A protective effect of fish intake and LCO3-PUFAs on the loss of femoral neck bone mineral density BMD in the elderly has been described [ 6 ]. LCO3-PUFAs increase the bone formation rate and bone formation markers both in vivo and in vitro , suggesting that increasing the consumption of foods providing LCO3-PUFAs will, by itself or in conjunction with pharmacological methods, be a suitable vector for alleviating the debilitating effects of degenerative and inflammatory bone diseases such as osteoporosis [ 7 — 9 ].
A systematic review of randomized controlled trials RCTs that studied the effect of LCO3-PUFAs on osteoporosis [ 10 ] did not find strong conclusions regarding LCO3-PUFAs and bone disease due to the small number and modest sample sizes of RCTs linking any potential benefit of LCO3-PUFAs on skeletal health to the concurrent administration of calcium [ 10 ].
Results from cross-sectional studies have also been varied. Most cross-sectional studies show a benefit of LCO3-PUFAs or fatty fish on BMD in men and women [ 6 , 11 — 14 ] without an effect on fracture [ 10 , 12 , 15 , 16 ].
EPA and DHA seem necessary to optimize osteoblastogenesis and slow bone resorption [ 17 ] by affecting the calcium balance and osteoblast activity, changing the membrane function, decreasing inflammatory cytokines such as interleukin-1 IL-1 , interleukin-6 IL-6 , and tumor necrosis factor alpha TNF-alpha or modulating peroxisome proliferators-activated receptor gamma PPARgamma [ 18 ].
BMD measurements obtained by dual-energy X-ray absorptiometry DXA have been demonstrated to be an effective method for diagnosing osteoporosis and assessing the risk of fragility fracture [ 19 , 20 ].
The aim of this study was to investigate the dietary intake of LCO3-PUFAs in Spanish women and to analyze whether BMD at the hips and the lumbar spine measured by DXA were significantly associated with the dietary intake of LCO3-PUFAs ALA, EPA and DHA in this population.
We further aimed to investigate those putative associations after grouping by the WHO diagnosis criteria for osteoporosis normal, osteopenic or osteoporosis.
The participants were recruited in a clinical convenience sample. All participants who were referred by their primary care physician underwent a DXA scan, but only those who met the inclusion criteria participated in the FFQ survey.
To be eligible for this study, all women had to reside in the community, be of white European origin and have not been diagnosed with mental or physical functional impairments by their primary care physician or a specialist currently involved in their care.
The final participant number represents those who satisfactorily completed the FFQ survey, corresponding to The University of Extremadura Ethical Advisory Committee approved this study.
All participants provided written informed consent in accordance with the Declaration of Helsinki. All of the women resided in the urban area of the health district of Caceres, Spain.
These women underwent primary examinations. Information was gathered on sociodemographic characteristics marital status, level of education. Level of education was assessed by asking for the highest educational level completed, ranging from none to university.
None of the participants had dietary restrictions, neurological impairments, or physical disabilities, and their medical histories showed no presence of low-trauma fractures.
The participants were not taking any medications that could interfere with calcium metabolism e. and had no diseases, including those associated with abnormalities in mineral metabolism diabetes mellitus, liver disease, renal osteodystrophy or parathyroid, thyroid, adrenal or ovarian disease that could interfere with calcium metabolism.
None of the participants were using anti-osteoporotic drugs. All subjects led active lives, but none practiced any professional sports. In total, Height was measured using a Harpenden stadiometer with a mandible plane parallel to the floor, and weight was measured using a biomedical precision balance.
Height was measured to the nearest cm and weight to the nearest g. Both measurements were determined when the participants were wearing only light clothing and no shoes. The subjects underwent a DXA scan of their lumbar spine L2-L4 and hip femoral neck using a Norland XR scanner Norland at Swissray, Fort Atkinson, WI.
The subjects were scanned in light clothes and were told to remove all pieces of metal from their bodies. Based on the double scans performed in adults during the 4 months, the coefficient of variation was 0.
The apparatus was calibrated every day, including quality assurance and phantom scanning. Ten repetitions of the measurements in the same person showed that the repeatability of the results was BMD scores were expressed as grams per square centimeter.
Women enrolled in this study completed a item food frequency questionnaire FFQ. This FFQ was previously validated and involves h recall performed over seven days [ 21 — 25 ]. Using the FFQ, we assessed the dietary intake of calcium, vitamin D, LCO3-PUFAs ALA, EPA, DHA and n-6 PUFAs linoleic acid LA and arachidonic acid AA from the Spanish Food Composition database [ 26 ].
Because some of the studied variables were not normally distributed, a two-step approach was used to normalize the data before statistical analyses were conducted when appropriate [ 27 ], including transforming the variable into a percentile rank, followed by applying an inverse normal transformation to the results derived from the first step.
Descriptive analyses were conducted for all variables, including mean±SD. The following analyses examined the transformed versions of those variables.
All statistical analyses were conducted using IBM SPSS statistical analysis software package version In total, female subjects consented to participate in this research. The basic characteristics of the participants are shown in Table 1. Data shown are the mean SD. The mean age was 54 10 years.
A complete summary of the mean intakes of key nutrients consumed, including the fatty acid profiles of the participants, can be found in Table 1.
Based on the FFQ, none of the participants were taking LCO3- PUFA supplements. In the entire sample, There was a significant positive correlation between the EPA and DHA intake and BMD. The ALA intake also correlated positively with BMD at the femoral neck and Table 3. After adjusting for potential confounders, partial correlations showed that the energy, calcium, vitamin D, age, BMI and menopausal status adjusted coefficients remained positive and significant Table 3.
In postmenopausal women the associations between lumbar spine BMD and LCO3- PUFA dietary intake were not statistically significant after further adjustment by potential confounders Table 3.
Of the participants, Those differences remained statistically significant after further adjustment for energy intake. Bars represents mean±C. There was a significant positive partial correlation between the EPA and DHA intake and BMD in all the studied areas in normal women according to the WHO diagnosis criteria for osteoporosis.
ALA was correlated with the BMD at the femoral neck in these women Table 4. Neither EPA nor DHA intake were correlated with the BMD in osteopenic or osteoporotic women after further adjustment for energy, calcium, vitamin D, age, BMI and menopausal status.
In postmenopausal normal women the associations between femoral neck and lumbar spine BMD and LCO3-PUFA dietary intake were also not statistically significant after further adjustment by potential confounders Table 4.
We further explored the putative significant associations of BMD at the femoral neck Table 5 and the lumbar spine Table 6 by multiple linear regression in the studied women according to the WHO diagnosis criteria for osteoporosis. No significant associations between LCO3-PUFA intake and femoral neck BMD were observed in osteoporotic women.
There were no determinants in the osteoporotic women associated to the lumbar spine BMD Table 6. In this cohort of female Spanish women, we examined the dietary intake of LCO3-PUFAs and the association between these intakes and BMD at seven anatomical sites.
Our results provide detailed information on the dietary intake of key PUFAs among Spanish women, and to the authors' knowledge, this is the first detailed examination of PUFA intake and BMD among women in Spain. Intakes of ALA, EPA and DHA in this study were similar to values previously described for Spanish women although methods for estimating intakes and the age ranges varied somewhat across studies [ 29 , 30 ].
The intake of ALA seemed to differ significantly among studies [ 31 ]. The highest dietary inputs have been described in Japanese populations: 1. In studies from Western countries, values of ALA dietary intake range between 1. We report here an ALA intake of 1. Although our results are lower than those observed in Japanese populations, they are higher than those observed in other Western countries ranging from 1.
The figures reported here regarding the dietary intake of DHA alone 0. With regards to the n-6 intake, the intake of linoleic acid does not show great variations between populations in different studies from several countries [ 31 ]. We report here a more accurate ratio of 6.
Our ratio is also lower than that reported for a cohort of adults 18—60 y from 15 Spanish provinces 8. Our estimates of AA intake 0. Overall, those data reported here indicate that the consumption of LCO3-PUFAs and n-6 PUFAs are within the ranges previously described for Spanish women.
After adjustment for potential confounding factors, age, weight, height, dietary calcium, vitamin D, energy, menopausal status and LCO3-PUFA dietary intake EPA and DHA were positively associated with BMD at either the hips or the lumbar spine. Dietary supplementation with both EPA and DHA via dairy drink induced a positive effect in some parameters of bone metabolism [ 51 ] in Spanish postmenopausal women.
Similarly, in postmenopausal breast cancer survivors, EPA and DHA supplementation demonstrated that fish oil can reduce bone resorption [ 12 ]. We have previously reported [ 52 ] a positive association between fish consumption and bone health in Spanish premenopausal women from our area.
We concluded that increased fish consumption was associated with adequate bone mass in Spanish premenopausal women. One of the proposed mechanisms that underlies that association could be the ratio between n-6 polyunsaturated fatty acids and n-3 polyunsaturated fatty acids: a high ratio may contribute to the increased pathogenesis of osteoporosis [ 53 ].
Thus, an increase in the dietary intake of both EPA and DHA mostly from marine origin would decrease this ratio and positively influence osteoporosis by reducing the low-grade chronic inflammation that is associated with the pathogenesis of the disease.
Contrary to our results, other authors have reported that in healthy women with normal diets, supplementation with PUFAs had no significant effect compared to calcium supplementation on BMD or markers of bone turnover [ 54 ].
Even a greater BMD loss in the femoral neck was associated with an increased intake of polyunsaturated fatty acids [ 55 ]; however, the detrimental effect of PUFAs was more pronounced at lower calcium intakes, suggesting that a low calcium intake would somehow be associated with these negative effects of PUFA intake.
Additionally, the dietary calcium intake was included as a potential confounding factor in our statistical analysis. We further explored such relationships by subgroup analysis based on the osteoporosis diagnosis according to the T-score.
In women with senile osteoporosis, previous results have also highlighted the importance of calcium intake in association with the intake of PUFAs.
In our study, significant positive associations were observed in women with a normal or osteopenic diagnosis according to the T-score. In the multiple regression models, the dietary intake of ALA was a positive predictor of BMD at the hips in women with a normal and osteopenic T-score.
Additionally, DHA intake was also a positive predictor for BMD at the lumbar spine, but as previously indicated, none of the studied LCO3-PUFAs was a predictor of the BMD in osteoporotic women.
We hypothesize that the putative positive effects of the dietary intake of LCO3-PUFAs circumscribe to normal BMD or osteopenic bone under an adequate calcium intake, given that those studies have failed to find an association between BMD and LCO3-PUFAs. Thus, there is a lack of analysis on osteoporosis diagnoses in large studies performed to date that have reported negative results related to the dietary intake of LCO3-PUFAs and BMD.
Substantial studies documented a preventive role of omega-3 fatty acids in pathological calcification like vascular calcification and microcalcification in cancer tissues. In parallel, these fatty acids improve bone quality probably by preventing bone decay and augmenting bone mineralization.
This study also addresses that the functions of ω-3FAs not only depend on tissue types, but also work through different molecular mechanisms for preventing pathological calcification in various tissues and improving bone health. This study infers that supplementation of omega-3 fatty acids aids in bone preservation in elder females at the risk of osteoporosis and also, on the contrary, omega-3 fatty acids interfere with pathological calcification of vascular cells and cancer cells.
A new study, Long-term aerobic exercise and omega-3 supplementation modulate osteoporosis through inflammatory mechanisms in post-menopausal women: a randomized, repeated measures study , 1 demonstrates that marrying an osteoporosis exercise program with omega-3 supplementation delivers superior results in post menopausal women when compared to either exercise alone, or omega 3 supplementation alone.
The findings were that the women who took the mg of Omega 3 along with exercising were able to build bone while the other groups did not. This is very significant for my clients. I am going to be more diligent about encouraging the use of Omega-3 along side their prescribed exercise program.
The research involved four groups of women between the ages of 58 and The four study groups were:. One thousand mg of Omega 3 polyunsaturated fatty acids PUFA was added to the daily food intake for 24 weeks for the two groups that took Omega 3 supplementation.
BMD measurements were made at the anterior-posterior lumbar spine L2-L4 and the non-dominant proximal femur, including femoral neck, using dual-energy X- ray absorptiometry. Prior evidence indicates that both dietary fats and physical activity can influence bone health and alter inflammation.
This study examined the combined effect of omega-3 PUFAs supplementation and exercise on BMD and inflammatory markers. These findings clearly show that the combination of PUFA supplementation with aerobic exercise provides numerous benefits on bone density and inflammation over exercise alone or supplementation alone.
Additionally this study demonstrated that the reductions in inflammatory markers were related to the increases observed in BMD. Slight but non-significant increases in BMD were seen with exercise alone and with supplementation alone, but the omega-3 polyunsaturated fatty acids acted synergistically with the exercise to result in profound changes in BMD in a 24 week period in this cohort of post-menopausal women.
Bone mineral Density changes seen by 24 weeks in the exercise and supplement group resulted in a significant increase in L2-L4 BMD and femoral neck BMD from the baseline.
Emily ZiedmanMS CN, is acid certified Nutritionist and an Ayurvedic Wellness Healtth with a Masters Anti-bloating strategies Nutrition. Reviewed Bone health and omega- fatty acids Dr. Ahd Boost brainpower naturally — AlgaeCal Omgea- Advisory Board Turmeric for stress relief PhD, CNS, FACN, IFMP, BCHN, LDN Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health. Omega-3 fatty acids are one of the cornerstone nutrients you need for optimal bone health — and, quite frankly, for optimal health in general. These unique fats can benefit all kinds of inflammatory conditions and support overall immunity [ 1 ].
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