Omega-3 EPA and Vitamin D3 for Healthy Bones and Joints

Getting the right balance of Essential Fatty Acids is vital in managing inflammation. Omega-3 and omega-6 fatty acids are considered essential as our bodies cannot produce these fats, so we must obtain them from a healthy diet or through supplementation. Omega-6 mostly sends pro-inflammatory messages, whereas omega-3 helps calm inflammation by sending anti-inflammatory messages. Unfortunately, we tend to consume up to 20 times more omega-6 to omega-3, leading to more inflammation being produced, therefore leading to more inflammatory conditions then ever before. To manage inflammation, I would recommend 2-3 portions of oily fish weekly (salmon, sardines, anchovies, mackerel, tuna) or taking a high quality omega-3 fish oil daily. 

Too much foods rich in Omega-6 ALA (the bad omega-6) can contribute to inflammation – so its best to lessen your intake of red meats, processed meats, vegetable oils highly refined foods (prepackaged buns, biscuits, cakes, pastries, doughnuts etc), deep fried foods, and fast food. It’s ok to eat a portion of lean red meat once a week.