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Jun 1, 2022
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About 3 grams a day of omega-3 fatty acids can lower blood pressure

About 3 grams a day of omega-3 fatty acids can lower blood pressure

About 3 grams per day of omega-3 fatty acids, consumed in food or supplements, is the optimal daily intake for lowering blood pressure, according to a research review published today in the Journal of the American Heart Association, the American Heart Association’s peer-reviewed open journal. access.

The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are commonly found in fatty fish such as salmon, tuna, sardines, trout, herring, and oysters. Some people also take combined DHA and EPA supplements. While some research suggests that omega-3 fatty acid intake may lower blood pressure, the optimal dose needed to lower blood pressure is not clear. The US National Institutes of Health has determined that an adequate intake of omega-3 fatty acids for healthy individuals is 1.1-1.6 grams per day, depending on age and gender.

“According to our research, in the average adult, an intake of about 3 grams per day of these fatty acids can lead to a moderate decrease in blood pressure,” said study author Hsinzhi Li, MD, PhD, assistant professor and program director of the School of Pharmacy at the University of Science. and Technology Macau (Macau, China).

The researchers analyzed the results of 71 clinical studies from around the world published from 1987 to 2020. Studies have examined the relationship between blood pressure and the omega-3 fatty acids DHA and EPA (alone or in combination) in people aged 18 years and older with high blood pressure or no cholesterol disorders. The study involved about 5,000 people, whose age ranged from 22 to 86 years. Participants took dietary and/or prescription fatty acid supplements for an average of 10 weeks.

The analysis showed:

– Compared to adults who did not consume EPA and DHA, those who consumed 2 to 3 grams of the combined omega-3 fatty acids DHA and EPA daily (in supplements, food, or both), systolic (upper number) and diastolic (lower number) blood pressure decreased by an average of 2 mm Hg. Art.

– Consuming more than 3 grams of omega-3 fatty acids per day may help lower blood pressure in adults with high blood pressure or high blood lipids:

– With an intake of 3 g of omega-3s per day, systolic blood pressure (SBP) decreased by an average of 4.5 mm Hg. Art. in people with hypertension and about 2 mm Hg. Art. in people without hypertension.

– With 5 g of omega-3s per day, SBP was reduced by an average of almost 4 mmHg. Art. in people with hypertension and less than 1 mm Hg. Art. in people without hypertension.

Similar differences were observed in people with high blood lipids and among people over 45 years of age. About 4-5 ounces of Atlantic salmon provides 3 grams of omega-3 fatty acids. A typical fish oil supplement contains about 300 mg of omega-3s per tablet, but doses vary widely.

“Most studies reported fish oil supplementation rather than dietary omega-3 EPA and DHA, suggesting that supplementation may be an alternative for those who cannot regularly consume oily fish such as salmon.” Lee said. “Algae supplements with EPA and DHA fatty acids are also an alternative for people who do not consume fish or other animal products.”

In June 2019, the U.S. Food and Drug Administration (FDA) announced that it has no objection to the use of certain claims that consumption of EPA and DHA omega-3 fatty acids in foods or supplements can reduce the risk of developing hypertension and ischemic heart disease. However, they noted that the evidence was inconclusive and highly inconsistent.

“Our study supports the FDA’s recommendation that the omega-3 fatty acids EPA and DHA may reduce the risk of coronary heart disease by lowering high blood pressure, especially among people with already diagnosed hypertension,” he said. “However, while our study may add another layer of solid evidence, it does not meet the threshold required to make a health claim of omega-3 fatty acids under FDA regulations.”

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