New study reveals optimal intake of Omega-3 fatty acids to lower blood pressure
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New study reveals optimal intake of Omega-3 fatty acids to lower blood pressure
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New study reveals optimal intake of Omega-3 fatty acids to lower blood pressure.
Consuming about 3 grams of Omega-3 fatty acids a day — through food or supplements — appears to be the optimal daily dose to help lower blood pressure, according to a review of studies published today in the Journal of the American Heart Association .
The Omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are commonly found in fatty fish such as salmon, sardines, tuna, trout, herring and oysters.
Some people also take a combination of DHA and EPA in dietary supplements.
While some research suggests that consuming Omega-3 fatty acids can lower blood pressure, the optimal dose needed to lower blood pressure is unclear.
The National Institutes of Health (NIH) stipulates that an adequate intake of Omega-3 fatty acids in healthy individuals is 1.1-1.6 grams per day, depending on age and gender.
“According to our study, an average adult consuming about 3 grams of these fatty acids per day may have a modest blood pressure drop,” said Xinzhi Li, MD, PhD, assistant professor and program director at the School of Pharmacy, Macau University of Science and Technology, an author of the study and an author of the paper. .
The researchers analyzed the results of 71 clinical trials published around the world between 1987 and 2020.
These studies examined the relationship between blood pressure and the Omega-3 fatty acids DHA and EPA (alone or in combination) in people 18 years of age and older with or without hypertension or cholesterol disease.
In total, there were nearly 5,000 participants, ranging in age from 22 to 86. Participants took an average of 10 weeks of dietary and/or prescription supplement sources of fatty acids.
The analysis found:
- Those who consumed 2 to 3 grams of Omega-3 fatty acids in combination with DHA and EPA per day (in supplements, food, or both) had an average reduction in systolic and diastolic blood pressure compared to adults who did not consume EPA and DHA 2 mm Hg;
- For adults with hypertension or hyperlipidemia, consuming more than 3 grams of Omega-3 fatty acids per day may have additional blood pressure benefits;
- With a daily intake of 3 grams of Omega-3s, systolic blood pressure decreased by an average of 4.5 mmHg in hypertensive patients, while non-hypertensive patients decreased by an average of about 2 mmHg;
- With a daily intake of 5 grams of Omega-3s, systolic blood pressure dropped on average by nearly 4 mmHg in hypertensive patients and less than 1 mmHg in non-hypertensive patients;
- Similar differences were seen in people with hyperlipidemia and those over the age of 45.
About 4-5 ounces of Atlantic salmon provide 3 grams of Omega-3 fatty acids. A typical fish oil supplement contains about 300 milligrams of Omega-3 per tablet, but dosages vary widely.
“Most of the studies reported fish oil supplements rather than dietary intake of EPA and DHA Omega-3s, suggesting that supplementation may be an alternative for those who cannot regularly eat fatty fish such as salmon,” Li said. “Seaweed supplements with EPA and DHA fatty acids are also an option for people who don’t eat fish or other animal products.”
The U.S. Food and Drug Administration (FDA) announced in June 2019 that it has no objection to the use of certain health claims that the consumption of EPA and DHA Omega-3 fatty acids in food or dietary supplements may reduce hypertension and coronary heart disease risks of. They point out, however, that the evidence is inconclusive and very inconsistent.
In addition, the review had several limitations, including differences in how blood pressure was measured and whether the studies examined Omega-3 intake from supplements or diet, which may have affected the strength of the conclusions.
The American Heart Association recommends eating two servings of fish (3-4 ounces cooked) per week — especially fatty fish like salmon — as part of a heart-healthy diet.
New study reveals optimal intake of omega-3 fatty acids to lower blood pressure
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