Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Mackerel is a fatty fish rich in omega-3 polyunsaturated fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These nutrients have been studied for their potential benefits in supporting joint health, especially in the context of inflammatory joint conditions such as rheumatoid arthritis. Multiple clinical studies and meta-analyses have shown that regular consumption of omega-3–rich fish can help reduce joint stiffness, tenderness, and swelling, likely due to the anti-inflammatory effects of these fatty acids. The American College of Rheumatology and other reputable organizations note that omega-3 supplementation may provide modest relief for joint pain and inflammation, although it is not a cure. While the strongest evidence comes from studies using purified fish oil supplements rather than whole mackerel, the beneficial compounds are present in similar amounts in the fish itself. There is less evidence supporting the use of mackerel for non-inflammatory joint conditions like osteoarthritis, but some mechanistic studies suggest potential benefits due to the general anti-inflammatory properties of omega-3s. Overall, the scientific evidence supports mackerel’s inclusion in diets targeting joint health, but the effect size is moderate and best viewed as part of a broader dietary and lifestyle approach.

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