Omega 3 fights osteoporosis by promoting bone mass growth

Omega-3s can increase bone mass and protect against osteoporosis. Intake of the fatty acids EPA (eicosapentaenoic), DHA (docosahexaenoic) and ALA (alpha linoleic acid) in high amounts, and reducing the ratio of Omega-6 to Omega-3, appear to preserve bone density and reduce the risk of fractures.

This is according to an article published in the journal Food and Science Technology, in which the results of major scientific studies investigating the relationship between Omega-3 and bone fragility in recent years were compiled.

Osteoporosis and lifestyle

Osteoporosis is a skeletal disease characterized by deterioration of bone tissue resulting in increased fragility and susceptibility to fractures. An estimated 110,000 wrist fractures and about 70,000 femur fractures in Italy each year are due to osteoporosis. In the United States, more than 56 percent of women and 20 percent of men over the age of 60 suffer fractures involving mainly the hip as a result of this condition. 

To prevent osteoporosis, it is important to adopt a proper lifestyle, characterized by physical activity and proper nutrition. In particular, it is necessary to take the right amounts of calcium and vitamin D, which help maintain bone health. Some studies have revealed that taking supplements, or foods rich in Omega-3, can also help combat bone fragility and osteoporosis. Among the earliest studies to investigate this direction emerges that of Borland and Jackson who, in 1939, discovered how in laboratory animals low concentrations of essential fatty acids were associated with osteoporosis and kidney calcification.

Omega-3 against osteoporosis

Among epidemiological works, the National Health and Nutrition Examination Survey III (NHANES III) was one of the main ones to study the relationship between fatty acid intake and hip bone density. This study, conducted in 2006, involved 14,850 participants, men and women of different ages, and confirmed the relationship between polyunsaturated fatty acid intake and bone density. In 2010, Orchad and colleagues compiled the results of as many as 24 studies on the subject, revealing how polyunsaturated fatty acid intake may have benefits in the treatment of age-related osteoporosis. One of the papers analyzed showed that in women over the age of 80 with low calcium intake, daily supplementation with 6 g of fish oil and 600 mg of calcium carbonate maintained stable spine density, while in the control group, bone density decreased by 3.2 percent after 18 months. 

A similar study was conducted by Jarvinen in 2012 on 554 women over 60 years of age. The results showed a positive correlation between spine bone density and Omega-3 intake. It appears that the latter are especially effective in the absence of hormone replacement therapy (a treatment to counteract menopausal symptoms). Reducing the ratio of Omega-6 intake to Omega-3 intake could offset the effects of postmenopausal estrogen deficiency.

How polyunsaturated fatty acids act

According to researchers, a diet rich in polyunsaturated fatty acids is able to regulate the 'absorption of calcium by the gut. Among other things, they appear to modulate the action of cells responsible for bone maturation and resorption; osteoclasts and osteoblasts. In particular, it is likely that Omega-3s, by reducing the production of prostaglandins and inflammatory cytokines, counteract bone resorption. Based on these positive indications, it will now be necessary to confirm the link between Omega-3 and bone density with longer-term studies involving both the elderly and growing children. To stay up to date with the latest news from Omega-3 scientific research, subscribe to our newsletter. 

 Source: Kruger MC, 2013, "Long chain polynsatured fatty acids and bone health." Food and Science Technology, 27 (3):34-37