🌍 World Kidney Day special: Supporting your kidneys with Omega-3s 🌿
This year marks the 20th anniversary of World Kidney Day, and as a lifelong kidney patient, I want to share an often-overlooked yet powerful tool for supporting kidney function – Omega-3 fatty acids.
I was diagnosed with chronic autoimmune kidney disease at the tender age of 6, and by the time I was 23 years, I lost the function of my kidneys (yes, both) and had to start hemodialysis, and for past 23 years I have been nurturing the blessed gift of another human being – my kidney transplant.
While hydration and diet are important, many people overlook the power of Omega-3 fatty acids in reducing inflammation, improving circulation, and slowing kidney disease progression.
How Omega-3 supports kidney health
1. Reduces inflammation in the kidneys
Chronic kidney disease (CKD) and other kidney disorders often involve ongoing systemic inflammation, which damages the delicate kidney tissues over time. Omega-3s, especially EPA and DHA, help lower inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6), reducing stress on the kidneys.
2. Lowers blood pressure & improves circulation
High blood pressure is a leading cause of kidney disease. Omega-3s help by enhancing nitric oxide (NO) production, which relaxes blood vessels and improves blood flow to the kidneys. This reduces strain on the kidneys and helps maintain proper filtration function.
3. Supports healthy cholesterol & reduces kidney stress
Many people with kidney disease also struggle with high cholesterol due to the ongoing inflammation. Omega-3 fatty acids help lower triglycerides and LDL while increasing HDL, reducing the risk of plaque buildup that can restrict kidney blood flow and “cooling down” inflammation.
4. Protects kidney cells from oxidative damage
The kidneys are highly susceptible to oxidative stress, which accelerates cell damage and CKD progression. Omega-3s have powerful antioxidant properties, helping to neutralize harmful free radicals and support kidney cell health.
5. Helps regulate blood sugar & protects against diabetic kidney disease
Diabetes is a major cause of kidney disease, leading to diabetic nephropathy. omega-3s improve insulin sensitivity and glucose metabolism, reducing kidney stress from high blood sugar levels and preventing excess protein loss in urine (proteinuria).
How to include more Omega-3s in your diet
For optimal kidney health, aim to consume Omega-3s from both dietary sources and high-quality supplements.
✅ Best food sources of Omega-3s
- Marine source: Fatty fish (salmon, mackerel, sardines, anchovies)
- Plant source: Chia seeds, flaxseeds, walnuts, algal oil
✅ Omega-3 supplementation
- If your diet lacks Omega-3-rich foods, consider a high-quality fish oil or algae-based supplement with a balanced ratio of EPA & DHA.
Kidney disease is a silent killer and I want to shine a light on this simple yet powerful way to support kidney function, one that has made a difference in my own journey – Omega-3 fatty acids. Incorporating them into your diet, whether through food or supplements, can play a crucial role in protecting kidney function, reducing inflammation, improving circulation, and slowing disease progression.
Small changes can lead to big impacts and your kidneys deserve that care.