Many wonder whether they can take omega-3 fatty acids if they have gout. The question is relevant because they need to avoid fatty fish such as sardines, mackerel, and salmon, which are often the main sources of this valuable oil.
But don't worry. The answer is yes, you can. And not only that, it is even recommended to take omega-3 dietary supplements.
Why does gout occur and how is it related to diet?
Gout, also known as podagra, is a consequence of elevated levels of uric acid in the blood. Uric acid is formed when our body breaks down purines, natural substances present in almost all cells of our body, as well as in many foods. They are most commonly found in:
- meat (especially organ meats, like liver),
- seafood (sardines, anchovies, mackerel),
- shellfish,
- dried beans, peas, and lentils,
- certain types of alcohol (for example, beer is highly problematic due to the combination of alcohol and purines from yeast).
When we consume foods high in purines, the body produces more uric acid than the kidneys can excrete. And that's where the problem starts.
According to the American College of Rheumatology, gout affects about 4% of adults in the United States, and in Europe, it is estimated that a similar number of people live with this condition – meaning that more than 10 million people are affected by this disease. It tends to affect men more, especially after the age of 40, but it also occurs in women, particularly after menopause.
What about omega-3 fatty acids?
Omega-3 fatty acids are natural fats found in fish, flaxseed, walnuts, and some algae. They are unsaturated fats and are considered one of the most beneficial for the human body.
There are three main types of omega-3:
- ALA (alpha-linolenic acid) – plant-based (e.g., flaxseed, chia, walnuts),
- EPA (eicosapentaenoic acid) - found in fish and krill oil,
- DHA (docosahexaenoic acid) - also found in fish and krill oil.
Now, the important question: do omega-3s contain purines?
Omega-3 fatty acids DO NOT contain purines. Even if obtained from fish, they are pure fat, without protein particles where purines are usually found. This means that you can take fish oil without fear of raising uric acid levels in the blood.
For example, 100g of fresh sardines contains 480mg of purines, while 1 capsule of purified fish oil contains 0mg of purines. That's a significant difference.
Omega-3 and inflammation – an ally against pain
Omega-3 fatty acids are known for their anti-inflammatory properties. Numerous studies, including one published in the prestigious Journal of Clinical Rheumatology (2020), have shown that regular intake of EPA and DHA reduces inflammatory processes in the body.
Since gout is essentially an inflammatory reaction to uric acid crystals, it is logical that omega-3s have a beneficial effect. In one study, patients who regularly took omega-3s had less frequent recurring gout attacks, which were also milder and shorter.
Furthermore, omega-3 fatty acids also lower triglyceride levels in the blood and increase HDL (good cholesterol). According to the Mayo Clinic, omega-3s can reduce triglycerides by 20–50%, which is crucial for patients with lipid metabolism disorders – a common companion of gout.
So why do many people fear fish oil?
Many individuals suffering from gout instinctively avoid anything related to fish. This is understandable as doctors have taught them for decades that fish contain purines. However, there's one very important detail to consider: purines are bound to proteins, not to fats. By removing the proteins from fish and leaving only the oil, purines are no longer present.
This is why purified fish oils, krill oils, and algae oils are a safe choice for people with gout. It is crucial to pay attention to the quality of the product – opt for those clearly labeled as pharmaceutical-grade oils.
How much omega-3 do we need then?
For basic prevention and health support, the recommended daily intake of EPA and DHA is between 250 and 500mg per day. For inflammatory conditions such as gout, the dose can be safely increased to 2000mg per day, but always gradually and preferably after consulting with a doctor.
A 2018 study published in Nutrients showed that participants taking 3000mg of omega-3 per day had a significant reduction in inflammatory markers in the blood – especially CRP (C-reactive protein), which is often elevated in gout as well.
What about plant-based sources of omega-3?
If you prefer to avoid animal products, there are plant-based options available, such as:
- flaxseed (contains around 6.5g of ALA per 100g),
- chia seeds (around 17g of omega-3 per 100g),
- walnuts (approximately 9g of ALA per 100g).
The only issue is that ALA is converted into EPA and DHA slowly and inefficiently in the body – around 5–10% of ALA is converted into EPA and only 2–5% into DHA. Therefore, for significant health effects, it is more reliable to opt for a capsule or a spoonful of quality fish or algae oil.
Remember...
If you have gout, you are certainly cautious about choosing dietary supplements. But don't be afraid of omega-3 – it is pure fat, free of purines, does not increase uric acid levels, and does not trigger gout attacks. On the contrary, it has anti-inflammatory properties and can even help reduce the frequency and severity of attacks.
Additionally, it protects your heart, helps lower triglycerides, and promotes better blood flow. In a world where heart and metabolic diseases are on the rise, omega-3s are one of those natural remedies that should not be overlooked.
However, remember – don't expect miracles overnight. Omega-3 works quietly, slowly, and faithfully. Nature does not rush and never forgets to do its job.
If you have any doubts about dietary supplements or are taking medications for gout, be sure to consult your personal physician before starting use. In the meantime, ensure regular exercise, reduce alcohol and sugar intake, and increase water consumption – at least 2 liters per day. This is another remedy you won't find in the pharmacy but works extremely reliably.
Remember to keep this in mind, especially on hot days!
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