Can Omega-3s Help the Body Respond More Efficiently to Inflammation?

What is Inflammation?

Inflammation is the body’s natural response to injury, infection, or stress. It helps the immune system deal with damage or foreign invaders.

However, when inflammation becomes chronic, lasting weeks, months, or even years, it can contribute to long-term health challenges including arthritis, cardiovascular disease, diabetes, and autoimmune conditions.

At Napiers, we support many individuals living with chronic inflammation by using herbal medicines, nutritional guidance and lifestyle support tailored to their specific needs.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are essential fats that must be obtained through food or supplements. The most important types include:

• ALA (alpha-linolenic acid): Found in flaxseed, chia seeds, and walnuts. Converts to EPA and DHA, but at a low rate.
• EPA (eicosapentaenoic acid): Found in oily fish and marine oils. Known for supporting inflammation modulation.
• DHA (docosahexaenoic acid): Also in oily fish. Plays a key role in brain function and anti-inflammatory activity.

Omega-3s integrate into cell membranes, influencing immune signalling to help maintain a healthy inflammation response.¹

We often recommend high-quality omega-3 supplements to help support inflammation and immune balance.

Forms of Omega-3 Supplements

Not all omega-3 supplements are the same. The structure of the fatty acids can influence how well the body absorbs and uses them. The main supplemental forms include:

Triglyceride (TG) form: This is the natural form found in many fish oils. It is widely used and well-studied, though absorption can vary depending on digestion and meal composition.

Ethyl ester (EE) form: A concentrated and processed form often used in high-dose omega-3 products. While beneficial, it requires additional steps in the body before it can be fully absorbed.

Phospholipid form: Found naturally in marine sources like krill and herring roe. This form integrates more easily into cell membranes, meaning it may provide superior bioavailability and potentially faster effects in the body.

Because phospholipid omega-3s support cell membrane structure and immune function, they are of particular scientific interest for chronic inflammatory conditions.

How Omega-3s Support Inflammation Response

Omega-3 fatty acids help control inflammation through several mechanisms:

• Reducing inflammatory eicosanoid production
• Lowering cytokines such as TNF-α, IL-1β, and IL-6²
• Supporting resolvin and protectin synthesis — molecules that calm inflammation³

Healthy omega-3 intake has been linked with reduced inflammation in autoimmune conditions, heart health, cognitive wellbeing and mood.^2,3

Clinical Evidence: The HeROPA Study

The 2025 HeROPA Phase 2b clinical trial studied phospholipid omega-3 supplementation in mild-to-moderate psoriasis. Participants experienced a 25% reduction in systemic inflammation, measured via the Systemic Immune-Inflammation Index (SII), over 52 weeks.⁴

Those with lower baseline inflammation (SII ≤ 506) benefited most, with inflammation improvements occurring before visible skin changes.⁴

These results suggest omega-3s can support systemic inflammation, aligning with findings on CRP, IL-6 and long-chain omega-3 intake.^2,3

Anti-Inflammatory Herbs

Alongside omega-3s, several herbs have well-studied anti-inflammatory actions:

• Turmeric: Rich in curcumin which influences NF-κB and COX-2 inflammation pathways. Helpful for joints and digestive health.⁵
• Boswellia serrata: Supports joint comfort by reducing leukotriene-driven inflammation.⁶
• Ginger: Traditionally used for pain and inflammation, also supports digestion and menstrual comfort.⁷
• Green tea: Antioxidant polyphenols such as EGCG help reduce oxidative stress.⁸
• Rosemary: Contains carnosol and rosmarinic acid for immune and metabolic support.⁹

Our medical herbalists can blend these herbs into personalised liquid formulas, tailored to your symptoms and overall health.

Dietary Strategies to Reduce Inflammation

A nourishing diet plays a key role in inflammation management. Try to:

• Eat colourful fruits and vegetables rich in antioxidants
• Include oily fish such as salmon, sardines and mackerel twice weekly
• Use extra virgin olive oil as a main fat source
• Choose nuts, seeds, legumes and whole grains daily
• Reduce sugar, processed foods and hydrogenated oils

The Mediterranean diet is consistently linked with reduced inflammation and better long-term health.¹⁰

Lifestyle Approaches

Simple daily habits also influence inflammation levels:

• Movement: Aim for at least 150 minutes of moderate activity weekly¹¹
• Sleep: Prioritise 7–9 hours nightly.¹² See 5 tips for getting better sleep here.
• Stress relief: Try mindfulness, nature time or gentle exercise
• Avoid smoking & excess alcohol: These increase oxidative stress

Need Support?

Every person’s inflammatory journey is unique. If you’d like individual guidance, we offer free 1:1 15 minute consultations with our trained herbal practitioners, to help you find the right combination of herbs, nutrition and lifestyle strategies for your wellbeing.