Maintaining healthy blood pressure levels is essential for good heart health. Find out if omega-3 can help lower blood pressure.
According to a June 1, 2022 research review in the Journal of the American Heart Association, taking about 3 grams of omega-3 fatty acids daily may help lower blood pressure. While previous studies suggest that omega-3s may boost heart health, an optimal dosage has not been determined. However, this new review may help shed some light on what is the optimal dosage for lowering blood pressure.
“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,” said study author Xinzhi Li, M.D., Ph.D., assistant professor and program director of the School of Pharmacy at Macau University of Science and Technology in Macau, China.
Finding the Optimal Dosage
The review consisted of analyzing the results of 71 clinical trials involving almost 5,000 participants who took dietary and/or supplement forms of omega-3 fatty acids for an average of 10 weeks. These studies examined the relationship between omega-3 fatty acids DHA and EPA and blood pressure.
According to their analysis, adults who consume between 2 to 3 grams of omega-3s daily may lower their blood pressure by an average of 2 mm Hg. Participants with hypertension who took 3 grams daily saw an average decrease of 4.5 mm Hg in their systolic blood pressure (SBP). On the other hand, those without hypertension saw an average decrease of 2 mm Hg in their SBP.
Furthermore, those who consume more than 3 grams may experience more benefits if they have high blood pressure (hypertension).
For example, participants with hypertension who took 5 grams daily saw an average SBP decline of nearly 4 mm Hg, while those without hypertension had a less than 1 mm Hg decline in their SBP. There was a similar difference between those with high blood lipids and those older than age 45.
“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.”
While the research review looks promising, more research is necessary to be able to claim that omega-3 can help lower blood pressure. However, the American Heart Association does recommend eating two servings of fish per week (specifically fatty fish like salmon).
In addition to omega-3s, you can give your heart a health boost through other supplements like L-arginine Plus. Because of its l-arginine contents, it can effectively promote circulation, which benefits your blood pressure, heart health, and more. If you’re ready to support your health, then consider eating more fatty fish and taking L-arginine Plus.