A fish oil supplement costing as little as 12p a day could help lower high blood pressure within three months, a study suggests.
Researchers at the Santa Maria de la Salud medical centre in Buenos Aires, Argentina, found that daily omega-3 fatty acids reduced inflammation and lowered blood pressure.
About 16 million adults in the UK have high blood pressure, significantly increasing their risk of heart attack, stroke and vascular dementia.
However, around five million people are thought to be unaware they have the condition because it often causes no noticeable symptoms.
High blood pressure is usually managed through lifestyle changes and medicines, including drugs such as statins.
The latest findings indicate that straightforward omega-3 supplements may also help reduce blood pressure.
Published in the journal Nutrients, the study involved men and women aged between 21 and 70 who had high blood pressure and abnormal cholesterol levels. Participants took two 1,000mg pharmaceutical-grade capsules each day.
After three months, daytime systolic blood pressure had fallen by 6.5mmHg, while nighttime readings were down by 5.5mmHg.
Omega-3 supplements reduced blood pressure and inflammation among those already taking medication for these conditions, researchers found
By comparison, studies suggest statins lower systolic blood pressure by approximately 6mmHg over a similar period.
The supplements did not affect cholesterol levels, researchers said, stressing that they should not replace prescribed medicines.
Nevertheless, the results point to a need for further research into omega-3’s potential effects on blood pressure.
Omega-3 fatty acids are a group of beneficial polyunsaturated fats that the body cannot make for itself.
There are three main forms: EPA, DHA and ALA.
EPA and DHA are found mainly in fish and algae, while ALA comes from plant foods including flaxseeds, chia seeds and walnuts.
Earlier research has linked EPA and DHA with the maintenance of blood pressure, heart function and healthy blood-fat levels, among other potential benefits.
Diets containing plenty of omega-3 fatty acids, including the Mediterranean diet, have also long been associated with benefits for the heart, brain and other organs.
Research suggests that the fatty acids may lower blood pressure by relaxing and widening blood vessels while reducing inflammation throughout the body
Scientists believe the fatty acids may help lower blood pressure by relaxing and widening blood vessels, as well as reducing systemic inflammation.
Health officials advise adults to consume an average of 450mg of EPA and DHA each day.
Most people can meet that target by eating oily fish regularly, nutritionist Emma Bardwell told the Daily Mail.
However, research indicates that approximately 76 per cent of Britons do not get enough omega-3.
‘If you eat oily fish regularly and have a varied diet, you probably don’t need an omega-3 supplement every day,’ Ms Bardwell said.
‘However, if you never eat fish, only have it occasionally, or follow a vegan diet, an omega-3 supplement containing EPA and DHA may be worth considering.
‘This is particularly important during pregnancy and breastfeeding, when DHA supports the development of a baby’s brain and eyes.’
Omega-3 supplements may be produced from fish oil or cod liver oil, while plant-based versions are made using ingredients such as algae and flaxseed oils.
Holland & Barrett sells a 240-capsule bottle of omega-3 fish oil for £28.99, working out at 12p per capsule. Boots’ own-brand supplement costs £15.50 for 180 capsules.
Omega-3 may also have a role during perimenopause and menopause, Ms Bardwell said, because it can help lower triglycerides, a common type of fat found in the blood and body.
She said: ‘As oestrogen levels fall, women’s risk of cardiovascular problems generally rises. EPA and DHA can reduce triglycerides, although the doses used for treatment are considerably higher than those found in standard supplements.
‘There is also growing interest in omega-3 for mood, cognitive function and joint health, but the evidence remains inconclusive. We do not have convincing evidence that omega-3 supplements treat hot flushes or prevent dementia.’
Taking more omega-3 does not automatically deliver greater health benefits.
Previous trials have found that some high-dose supplements may increase the risk of atrial fibrillation, a common heart rhythm disorder that can make the heartbeat chaotic and irregular.
Omega-3 may also interact with certain medicines, the nutritionist warned, so high doses should not automatically be considered harmless.
‘UK guidance recommends around 450mg of combined EPA and DHA each day,’ Ms Bardwell added.
‘While many clinical trials use nearer 1,000mg, that higher amount will not necessarily benefit everyone. I would always advise checking the EPA and DHA content on the label rather than focusing only on the total amount of fish oil.’
