In a study from Macau University of Science and Technology, scientists found about 3 grams daily of omega-3 fatty acids, consumed in foods or supplements, appears to be the optimal daily dose to help lower blood pressure.
Omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are typically found in fatty fish, such as salmon, tuna, sardines, trout, herring and oysters.
Some people also take combined DHA and EPA supplements.
While some studies suggest that consumption of omega-3 fatty acids may lower blood pressure, the optimal dosage needed to lower blood pressure has not been clear.
The National Institutes of Health has established an adequate intake of omega-3 fatty acids for healthy people at 1.1- 1.6 grams daily, depending on age and sex.
In the study, the team analyzed the results of 71 clinical trials from around the world published from 1987 to 2020.
The studies examined the relationship between blood pressure and the omega-3 fatty acids DHA and EPA (either individually or combined) in people aged 18 and older with or without high blood pressure or cholesterol disorders.
There were nearly 5,000 participants combined, ranging in age from 22 to 86 years. Participants took dietary and/or prescription supplement sources of fatty acids for an average of 10 weeks.
The team found that compared to adults who did not consume EPA and DHA, those who consumed between 2 and 3 grams daily of combined DHA and EPA omega-3 fatty acids (in supplements, food or both) had reduced systolic (top number) and diastolic (bottom number) blood pressure by an average 2 mm Hg.
Consuming more than 3 grams of omega-3 fatty acids daily may have added blood pressure-lowering benefits for adults with high blood pressure or high blood lipids:
At 3g a day of omega-3s, systolic blood pressure (SBP) decreased an average of 4.5 mm Hg for those with hypertension, and about 2 mm Hg on average for those without.
At 5g a day of omega-3s, SBP declined an average of nearly 4 mm Hg for those with hypertension and less than 1 mm Hg on average for those without.
Similar differences were seen in people with high blood lipids and among those older than age 45.
About 4-5 ounces of Atlantic salmon provide 3 grams of omega-3 fatty acids. A typical fish oil supplement contains about 300 mg of omega-3s per pill, but doses vary widely.
The team says 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.
Algae supplements with EPA and DHA fatty acids are also an option for people who do not consume fish or other animal products.
If you care about blood pressure, please read studies that blood pressure swings could be an early sign of heart disease, and beetroot may protect against high blood pressure.
For more information about blood pressure, please see recent studies that many people with high blood pressure use drugs that worsen it, and results show the best treatment for high blood pressure is to wait for some people.
The study was conducted by Xinzhi Li et al and published in the Journal of the American Heart Association.
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