Consuming about 3 grams of omega-3 fatty acids a day may lower blood pressure (2024)
Roughly 3 grams of omega-3 fatty acids each day, in food or supplement form, may be the optimal amount needed to help lower blood pressure, a review of the research shows.
The analysis of dozens of studies, published Wednesday in the Journal of the American Heart Association, looked at the relationship between blood pressure and two omega-3 fatty acids – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – which are found in seafood such as salmon, tuna, sardines, trout, herring and oysters. DHA and EPA can also be taken together in supplement form.
While previous research suggests omega-3 fatty acids might help lower blood pressure, the amount needed to do so has been unclear.
"According to our research, the average adult may have a modest blood pressure reduction from consuming about 3 grams a day of these fatty acids," study author Dr. Xinzhi Li said in a news release. Li is an assistant professor and program director of the Macau University of Science and Technology School of Pharmacy in China.
Analyzing data from 71 clinical trials published between 1987 and 2020, researchers examined the relationship between DHA and EPA – individually and combined – and blood pressure in nearly 5,000 adults with and without high blood pressure or cholesterol disorders. Study participants, who came from around the world, ranged in age from 22 to 86. They consumed omega-3 fatty acids through diet and/or prescription supplements for an average 10 weeks.
The analysis showed overall, people who consumed 2-3 grams daily of a combination of the two omega-3 fatty acids reduced their systolic blood pressure (the top number) and diastolic blood pressure (the bottom number) by an average 2 mmHg, compared to those who did not consume EPA and DHA.
Those whose blood pressure was high to begin with benefited more and could benefit from consuming higher amounts of omega-3 fatty acids, the review showed. For people with high blood pressure, 3 grams of omega-3 fatty acids a day lowered systolic blood pressure by an average 4.5 mmHg. In those with normal blood pressure, the systolic number fell by 2 mmHg.
When people with hypertension consumed 5 grams a day, systolic blood pressure fell by an average of nearly 4 mmHg, while those without hypertension experienced a less than 1 mmHg average decline.
The National Institutes of Health suggests consuming 1.1-1.6 grams of omega-3 fatty acids a day, while the American Heart Association recommends eating two servings of fish (3-4 ounces) a week as part of a heart-healthy diet. It takes about 4-5 ounces of Atlantic salmon to provide 3 grams of omega-3 fatty acids. Fish oil supplements typically provide about 300 milligrams per pill, though doses vary.
"Most of the studies reported on fish oil supplements rather than on EPA and DHA omega-3s consumed in food, which suggests supplements may be an alternative for those who cannot eat fatty fish such as salmon regularly," Li said. "Algae supplements with EPA and DHA fatty acids are also an option for people who do not consume fish or other animal products."
According to the Food and Drug Administration, evidence that omega-3 fatty acids can help reduce high blood pressure or the risk for heart disease remains inconclusive. However, the agency announced in June 2019 it did find the evidence sufficiently credible for it to allow these claims on food and dietary supplements containing EPA and DHA.
"Our study supports the FDA guidance that EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease by lowering high blood pressure, especially among people already diagnosed with hypertension," Li said. "However, while our study may add a layer of credible evidence, it does not meet the threshold to make an authorized health claim for omega-3 fatty acids in compliance with FDA regulations."
If you have questions or comments about this American Heart Association News story, please email [emailprotected].
For people with high blood pressure, 3 grams of omega-3 fatty acids a day lowered systolic blood pressure by an average 4.5 mmHg. In those with normal blood pressure, the systolic number fell by 2 mmHg.
Those who consumed between 2 and 3 grams daily of both EPA and DHA omega-3 fatty acids (whether from supplements, food or a combination) saw an average modest reduction of 2 mm Hg in systolic and diastolic blood pressure. The benefits increased for those who already had high blood pressure.
Fish oil's capacity to lower blood pressure is well documented. One study of 90 people on dialysis found that taking 3 grams of omega-3 fatty acids per day significantly decreased both systolic and diastolic blood pressure compared to a placebo ( 8 ).
In contrast, there are no official guidelines for the intake of long-chain omega-3s. Yet, health organizations generally recommend a minimum of 250 mg and a maximum of 4,000 mg — and no more than 5,000 mg — of combined EPA and DHA per day, unless instructed otherwise by a health professional.
Taking more than 3 grams daily might increase the chance of bleeding. Fish oil side effects include heartburn, loose stools, and nosebleeds. Taking fish oil supplements with meals or freezing them can reduce these issues. Consuming high amounts of fish oil from DIETARY sources is possibly unsafe.
While a modest heart rate reduction was noted in trials supplemented with DHA, no statistically significant effect was observed with EPA supplementation. Overall, omega-3 supplementation reduced heart rate by 2.23 beats per minute (bpm), while DHA reduced heart rate by 2.47 bpm.
Multiple clinical trials have found that particularly at higher doses (4 grams/day), EPA and DHA increase the risk of atrial fibrillation, a heart rhythm disorder that can cause strokes.
In blood vessels, omega-3 PUFA improve endothelial function; promote vasodilatation through relaxation of smooth muscle cells; exert antioxidant, anti-inflammatory, and antithrombotic actions; delay development of plaques and increase their stability; and decrease wall stiffening.
Fish oil supplements may interact with certain medications or supplements. Do not take them without your doctor's approval if you are on any medications (especially blood thinning drugs) or have chronic health conditions such as diabetes, heart disease, kidney disease, liver disease, or any disorder of the pancreas.
You bet they do. Eggs are mother nature's incredible and edible source of Omega-3 fatty acids, providing on average, 180mg per serve (2 eggs). Of this amount, 114mg is the long-chain type of omega-3 fatty acid – which represents between 71-127% of the desired intake for adults.
Hence, it will take some time for your body's omega-3 levels to reach their ideal range rather than immediately reaping the benefits of a fish oil supplement. Therefore, there is no ideal time to take fish oil to get the optimum outcomes. The results are the same whether you take fish oil in the morning or at night.
Q: Can vitamin D and omega-3 be taken together? A: Both Vitamin D and omega 3 can certainly be taken together, as the 2 supplements do not conflict with each other. In fact, it may be good to take them together. They each have important roles in maintaining your health.
When we eliminated the largest trial (TOHP,s which used a low dose of 2.4 g w-3 fatty acids/d), the estimate of effect of 12 to 24 weeks of fish oil treatment increased slightly to -2.0/-2.0 mm Hg. Therefore, the effect of fish oil on blood pressure manifests fully after 3 to 4 weeks.
While generally safe, getting too much fish oil can increase your risk of bleeding and might affect your immune response. It's not clear whether fish oil is safe for people who are allergic to seafood. Take fish oil supplements under a doctor's supervision.
Animal studies have suggested that omega-3 fatty acids may benefit kidney function. Now, researchers from the University of New South Wales in Sydney have found that omega-3 from seafood is associated with a moderately lower risk of chronic kidney disease and a slower decline in kidney function.
Can fish oil lower high blood pressure? The AHA suggests that 3 g of omega-3 daily may reduce a person's blood pressure. A 2022 meta-analysis concluded that people consuming 2–3 g per day of EPA plus DHA had an average reduction in their systolic and diastolic blood pressure of about 2 millimeters of mercury (mm Hg).
Levels of omega-3's build up quickly in the body once you take supplements. But it may take 6 weeks to 6 months to see a significant change in mood, pain, or other symptoms. What brands of omega-3's should I consider?
Oral vitamin D3 has no significant effect on blood pressure in people with vitamin D deficiency. It reduces systolic blood pressure in people with vitamin D deficiency that was older than 50 years old or obese.
Introduction: My name is Pres. Lawanda Wiegand, I am a inquisitive, helpful, glamorous, cheerful, open, clever, innocent person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
