A Simple Tip to Supercharge Your Omega 3 Supplement

Could something as simple as fish oil be the key to soothing your aching joints? While we’ve long known omega-3s are essential for health, new research suggests they may be even more powerful than we thought—especially when it comes to fighting osteoarthritis. But here’s where it gets interesting: scientists have uncovered a surprising way to enhance the benefits of fish oil, and it might already be sitting in your kitchen. Could a daily sip of wine be the missing ingredient in your fight against inflammation? Read on to discover the fascinating science behind omega-3s, arthritis relief, and an unexpected dietary trick that could change how you think about joint health.

Key Takeaways:

• Omega-3s are crucial for joint health: Research confirms that fish oil can significantly slow the progression of osteoarthritis and reduce inflammation, making it a must-have supplement for those with joint pain.
• A surprising way to boost omega-3s: Studies suggest that drinking a small amount of wine daily can enhance the body’s ability to circulate omega-3s, potentially maximizing their benefits.
• Modern diets are out of balance: The overconsumption of omega-6 fatty acids (found in vegetable oils) may contribute to joint pain and inflammation, making it crucial to increase omega-3 intake to restore balance.

The Ultimate ‘Oil Change’ for Your Joints: What You Need to Know

The ideal way to consume fish oil is, well, to eat fish. But few of us eat enough or are ever likely to, so supplements come into play. Whichever option you choose, you want to make sure you get enough.

The optimal amount of omega-3s you should be taking is still a matter of speculation. The Arthritis Foundation recommends eating two three-ounce servings of fish a week and taking 2.6 grams twice a day of fish oil that is 30 percent EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two main omega-3s in fish oil.¹

However, a study of 75 people with osteoarthritis in their knees found that taking 1,000 mg of fish oil a day containing 400 mg of EPA and 200 mg of DHA improved their "knee performance."²

But now comes a neat trick for getting a bigger bang out of your omega-3 intake...

A trick you can try to boost the amount of circulating omega-3 fats in your body is to drink a little bit of wine each day. A study of about 1,600 people in England, Belgium, and Italy found that folks who down an alcoholic beverage every day maintain more omega-3 in their blood.³

"People drinking moderate amounts of alcohol, one drink a day for women and two for men, had a higher concentration of omega-3 fatty acids in plasma and red blood cells independently of their fish intake," says researcher Romina di Giuseppe, who is with the Research Laboratories at Catholic University of Campobasso in Italy.

The researchers’ analysis suggests that although any alcoholic beverage can help the body circulate omega-3s, the antioxidant polyphenols in red wine may be most efficient at helping the body put the omega-3s to use.

Now, many gourmands insist that the best wine to drink with a fish dinner should be white. But if you want to ease the arthritis in your joints, a few sips of red looks like a better choice.

And I feel obliged to say that two drinks every day sounds like a lot to me, although others differ. Call me puritanical, but I recommend taking resveratrol, the ingredient in wine that is believed to account for its positive impact on health – rather than drinking so frequently.

Omega-3’s are the “wonder drug” for arthritis

With or without resveratrol, I think everyone should supplement with omega-3 fatty acids, but if you’ve got arthritis, it’s urgent. When osteoarthritis in your joints acts up, it changes your life – and not in a good way.

Joint pain flares after the cartilage in your joints breaks down. If you allow unchecked inflammation to destroy the protective cushioning provided by cartilage, the ends of your bones scrape together, and then you’re really in trouble. The pain, most often in the hips, knees, and hands, will get worse year by year.

Breakdown process

Scientists believe osteoarthritis starts with an excess of matrix-degrading enzymes, substances made by cartilage cells that tear apart the supporting tissue (the so-called extracellular matrix) that holds the cartilage together. That leads to ever-worsening cycles of joint inflammation.

These pain-causing enzymes can take years to destroy cartilage. You don’t want to wait until the damage is done.

Your joints need an oil change

A study at the University of Bristol in England shows that the omega-3 fats in fish oil can "substantially and significantly" calm the joint pains linked to osteoarthritis.⁴ The lab tests by the Bristol researchers demonstrate that omega-3s can slow down the progression of this arthritic condition by 50 percent.

According to researcher John Tarlton, Ph.D., the lab work shows that omega-3s limit the disintegration of collagen (structural proteins) in cartilage and preserve the shock-absorption tissue that keeps joints operating smoothly.

"Furthermore," he says, "there was strong evidence that omega-3 influences the biochemistry of the disease, and therefore not only helps prevent disease but also slows its progression, potentially controlling established osteoarthritis."

Most diets in the developed world are lacking in omega-3, with modern diets having up to 30 times too much omega-6 and too little omega-3," says Dr. Tarlton. "Taking omega-3 will help redress this imbalance and may positively contribute to a range of other health problems such as heart disease and colitis."

Summary

Fish oil is well known for its powerful anti-inflammatory effects, particularly when it comes to joint health. Omega-3s, the key fats found in fish oil, have been shown to significantly slow the progression of osteoarthritis and reduce pain. However, new research reveals a surprising way to maximize their benefits—by drinking a small amount of wine daily. Scientists found that alcohol, particularly the polyphenols in red wine, can help the body better circulate and utilize omega-3s.

Frequently Asked Questions

How much fish oil should I take daily for joint health?

The Arthritis Foundation suggests 2.6 grams of fish oil twice a day, while some studies show benefits with as little as 1,000 mg per day.

Can drinking wine really enhance the benefits of fish oil?

Yes! Research suggests that moderate alcohol consumption, particularly red wine, helps the body retain and circulate omega-3s more effectively.

What’s the difference between omega-3 and omega-6 fats?

Omega-3s (found in fish oil) reduce inflammation, while omega-6s (found in vegetable oils) can promote inflammation when consumed in excess.