Omega-3 for bones: Alpha-linolenic acid protects the hip
Fish oil for stronger bones: benefits of alpha-linolenic acid
The Omega 3 alpha-linolenic acid (ALA) obtained through diet reduces the risk of hip fractures in older adults. This was demonstrated by a study from Tufts University in Boston, published in the Journal of Nutrition. It is the first detailed study investigating the role of Omega-3s—molecules important for bone health—in the risk of hip fractures.
Omega-3 and bone health
Scientific literature abounds with studies showing the benefits of Omega-3 for bones. Various dietary sources of these fatty acids, such as fish oil and fish itself, have proven useful in the prevention of osteoporosis, especially during aging. Long-term intake of these nutrients can improve the structural and mechanical properties of bones. This research specifically examined the effect of different Omega-3s on the risk of hip fractures.
Hip bone effects: specific findings
The study involved 904 participants with an average age of 75, all part of the Framingham Osteoporosis Study, a bone health project started in 1987 and funded by the US National Institutes of Health. Hip fracture incidence was recorded from the time each participant completed initial tests until December 31, 2005. The data collected were correlated with intake levels of Omega-3, Omega-6, and fish consumption. In particular, intake of Omega-3 ALA, EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and EPA+DHA combination was analyzed. The Omega-6 analysis included linoleic acid and arachidonic acid. Researchers also evaluated the ratio between Omega-6 and Omega-3 levels. Results showed that only dietary intake of alpha-linolenic acid was associated with hip fracture risk in both men and women. Specifically, individuals with the highest ALA intake had a 54% lower risk of hip fractures compared to those with the lowest intake. Arachidonic acid appeared to reduce hip fractures only in men.
Taking care of bones through mindful nutrition
According to the researchers, these findings suggest that dietary alpha-linolenic acid intake may help prevent hip fractures in both men and women. You can increase ALA intake by including these foods in your diet:
- Vegetable oils (canola oil, flaxseed oil);
- Leafy green vegetables;
- Legumes (such as beans and soy);
- Walnuts;
- Egg yolk;
- Horse meat.
