Ease Chronic Pain with Fish Oils

Check with your health care provider if you are taking blood thinners or high doses of aspirin before taking omega-3 supplements. (It's wise to talk with your health care provider before starting any vitamin or supplement regimen, especially if you have a chronic condition, such as high blood pressure, or take medication regularly.)

The highest levels of omega-3s in food are found in fatty fish such as mackerel, Atlantic or sockeye salmon, lake trout, herring, sardines and canned light tuna. Two 3.5-ounce portions weekly can help lower inflammation, according to the U.S. Department of Agriculture. Following a Mediterranean-type diet—with emphasis mainly on fish, vegetables, fruits and little saturated fat—also appears to help reduce arthritic pain.

If you're a vegan and don't eat any animal products, you can get some omega-3 benefit from flaxseed oil and walnuts. Your body converts the type of omega-3 found in these foods to the more beneficial type found in fish oil but not at the same level.

When buying fish oil or omega-3 supplements, read the label carefully. Note how much of the supplement is actually omega-3 fatty acids—it may differ greatly from the size of the capsule. Choose one with high omega-3 content and low (or no) saturated fats or omega-6 fatty acids (which contribute to inflammation). Look for supplements that are molecularly distilled, which removes mercury or PCB toxins. Also, fish oil taken from small, cold-water fish such as anchovies and sardines has the most omega-3 with fewer contaminants than larger fish. Many labels will list the fish source for the supplement.