Omega-3 fatty acids
Also called: fish oil, EPA and DHA
What it means
Omega-3 fatty acids are healthy fats, found in fish and some plant foods, that may help lower inflammation in the body and support bone density.
Since inflammation can speed up bone breakdown, getting enough omega-3s may help create a better environment for your bones to stay strong.
Omega-3 fatty acids are healthy fats found in fatty fish like salmon, mackerel, and sardines, as well as walnuts and flaxseeds. The two key types, EPA and DHA, are also available as fish oil supplements. They've been studied for their ability to calm chronic, low-grade inflammation in the body, which is worth knowing about because that kind of inflammation can ramp up osteoclast activity, the cells responsible for breaking down bone.
Research suggests combined EPA and DHA intake in the range of 1,000 to 2,000 mg daily may reduce inflammatory markers and support bone density, though this evidence is still described as emerging rather than settled. Omega-3s are considered part of a supporting cast of nutrients, alongside protein, magnesium, vitamin C, zinc, and boron, that work together to maintain healthy bone.
The idea is that by reducing overall inflammation in the body, you create a more favorable environment for bone formation to happen. If you're curious about adding more omega-3s to your diet, eating fatty fish a couple times a week or snacking on walnuts and flaxseeds are simple, food-based ways to get there.
How sure is this?
Graded Emerging Evidence: Promising research, but findings are still developing and may be primarily from laboratory or animal studies. Read each study with its grade in mind. One study is a piece of the picture, not the whole of it.
Where the Academy teaches it
This page is the short version. The lessons teach it in full, with the context around it and a quiz to lock it in.
Related words
Protein intake means getting enough dietary protein to support collagen, the protein that makes up about a third of…
Vitamin C is a nutrient your body needs to make collagen, the flexible protein framework that gives bone its toughness.
Zinc is a mineral that helps the cells which build new bone, osteoblasts, use the enzymes they need to do their job.
Boron is a trace mineral that helps your body retain calcium and magnesium, two nutrients your bones need.
Bone remodeling is the lifelong cycle where cells called osteoclasts remove old bone and osteoblasts build new bone…
Osteoclasts are the cells that break down old bone tissue, working alongside bone-building osteoblasts to constantly…
Education only, not medical advice. Decisions about tests, medications and treatment belong with your own doctor. OsteoStrong does not diagnose, treat or cure any disease.
