Yes — omega-3 fatty acids (EPA and DHA) are among the best-researched nutrients for reducing inflammation in the body. They don’t just ease symptoms like stiffness and swelling, they also lower measurable inflammation markers in the blood.

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How Omega-3s Lower Inflammation

1. Reduce Pro-Inflammatory Molecules

• EPA and DHA compete with omega-6 fatty acids, reducing the production of pro-inflammatory prostaglandins and cytokines.
• This leads to lower levels of molecules like TNF-α, IL-6, and CRP.

2. Increase Anti-Inflammatory Compounds

• Omega-3s generate resolvins and protectins, compounds that actively switch off inflammation and promote healing.

3. Improve Cell Membrane Function

• DHA integrates into cell membranes, making them more flexible and less prone to inflammatory signaling.

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Evidence From Research

• C-Reactive Protein (CRP): Multiple studies show omega-3 supplementation lowers CRP, a key marker of systemic inflammation.
• Rheumatoid arthritis: Omega-3s reduce joint pain, stiffness, and reliance on anti-inflammatory medications.
• Heart health: Lower inflammation markers help reduce risk of atherosclerosis and cardiovascular events.
• Metabolic health: People with obesity, diabetes, or metabolic syndrome often see improvements in inflammatory profiles.

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Dosage and Sources

• Typical supplement dose: 1,000–3,000 mg/day of combined EPA + DHA.
• Higher doses: Up to 4,000 mg/day may be used under medical guidance for high triglycerides or severe inflammation.
• Food sources: Fatty fish (salmon, sardines, mackerel, anchovies) 2–3 times per week.
• Plant sources: Flaxseeds, chia seeds, walnuts (ALA form, less efficiently converted to EPA/DHA).

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FAQs on Omega-3s and Inflammation

1. How quickly do omega-3s reduce inflammation?
Benefits may be seen in 6–12 weeks, but full effects often take 3–6 months of consistent intake.

2. Which is better for inflammation: EPA or DHA?
Both help, but EPA is considered more potent for lowering systemic inflammation, while DHA supports brain and cell membrane health.

3. Do omega-3s work for arthritis pain?
Yes. Many patients with rheumatoid arthritis report less joint pain and stiffness, and some reduce their use of NSAIDs after regular omega-3 intake.

4. Can omega-3s help with autoimmune conditions?
They may reduce inflammation in conditions like lupus, psoriasis, and inflammatory bowel disease, but should be part of a wider treatment plan.

5. Are there risks with high doses?
High doses may increase bleeding risk, especially if combined with blood thinners. Most people do well on 1–3 g/day.

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✅ Bottom line: Omega-3 fatty acids (EPA and DHA) lower inflammation markers such as CRP, TNF-α, and IL-6, while also producing anti-inflammatory compounds that support long-term health. Consistent intake from fish or supplements is key for results.