Omega-3s counteract the age-related decrease in bone density
Omega-3 Supplements: Stronger Bones Even in Old Age
Eating fish rich in Omega-3 helps counteract the decrease in bone density, an indicator of osteoporosis and fracture risk. This is the conclusion reached by researchers from the Friedman School of Nutrition Science and Policy at Tufts University in Boston (USA). The research leading to this discovery, published in the American Journal of Clinical Nutrition, adds a new piece to the puzzle of the benefits of Omega-3 for bone health.
Benefits of Omega-3 for Bones and the Skeleton
The advantages for bones offered by a diet rich in Omega-3 have long been known. Studies on animal models have shown that increased consumption of these fatty acids positively affects bone tissue health. Recent research has more specifically established that fish oil, a dietary supplement rich in Omega-3, protects against age-related osteoporosis and that long-term intake of these nutrients can improve the structural and mechanical properties of bones.
Fatty Acids and Bone Density
Researchers from Boston specifically examined the association between Omega-3 intake (or fish consumption) and bone mineral density. Their analyses were based on data collected during the Framingham Osteoporosis Study, a study funded by the National Institutes of Health starting in 1987, during which participants underwent bone density assessments. The authors considered three factors:
- fish consumption;
- dietary Omega-3 intake;
- bone mineral density of the hip.
The study involved 854 people between 1988 and 1989, and four years later, subjects with an average age of 75. It was found that, in both men and women, a high fish consumption over 4 years allows maintenance of bone mineral density at the femoral neck. Specifically, to prevent bone tissue loss, it is necessary to consume at least 3 servings of fish per week. In women, a high intake of arachidonic acid (AA) (an Omega-6 fatty acid) corresponds to higher bone mineral density at the femoral neck only if the amount of Omega-3 EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) consumed with the diet is equal to or above average. A high consumption of another Omega-6, linoleic acid (LA), is instead associated with bone density loss in this part of the female skeleton. In men, the situation is reversed: those with the lowest intake of EPA and DHA and high doses of arachidonic acid experience a greater decrease in bone mineral density in this bone.
Healthy Bones with Omega-3, But Not Omega-6
The authors concluded that fish, one of the foods richest in Omega-3, can protect against bone tissue loss. The potential protective effect of the Omega-6 arachidonic acid depends on the amount of EPA and DHA consumed in the diet.
