Which fish is good for arthritis? Understanding the best anti-inflammatory options

October 27, 2025 •

4 min read

Research suggests that consuming oily fish at least twice a week can help reduce inflammation and disease activity in people with rheumatoid arthritis. For those with joint pain, understanding which fish is good for arthritis is a crucial step toward managing symptoms through a healthy, balanced diet rich in omega-3 fatty acids.

Quick Summary

Fatty fish rich in omega-3 fatty acids, such as salmon, mackerel, and sardines, possess potent anti-inflammatory properties that can help reduce joint pain and stiffness related to arthritis.

Key Points

Prioritize Oily Fish: Focus on fatty, cold-water fish like salmon, mackerel, and sardines, which are packed with anti-inflammatory omega-3 fatty acids.
Aim for 2-4 Servings Weekly: Experts recommend including at least two to four servings of fatty fish in your diet each week to maximize the anti-inflammatory benefits.
Choose Canned Fish Wisely: Canned salmon and sardines with bones offer calcium and omega-3s. When choosing tuna, opt for chunk light varieties to minimize mercury exposure.
Watch Out for High-Mercury Fish: Limit or avoid large predatory fish like swordfish, king mackerel, and bigeye tuna, which can have high mercury levels.
Consider Supplements with Caution: Fish oil supplements can be beneficial, but it is important to consult a doctor before starting them, especially if on other medications.

The Anti-Inflammatory Power of Omega-3s

Many forms of arthritis, particularly inflammatory types like rheumatoid arthritis (RA), are characterized by chronic inflammation. Omega-3 fatty acids, which are essential polyunsaturated fats, are widely recognized for their anti-inflammatory effects. The two most beneficial omega-3s found in fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

How Omega-3s Combat Arthritis

Omega-3s work by being metabolized into compounds called resolvins and protectins, which have powerful anti-inflammatory effects within the body. This mechanism helps to actively reduce inflammation, rather than just masking its symptoms. The benefits for arthritis patients include:

Reduced Inflammation: Omega-3s can lower the production of inflammatory chemicals like cytokines and prostaglandins, which are often elevated in individuals with arthritis. Studies have shown reduced levels of C-reactive protein (CRP), a key marker of inflammation, in those with higher omega-3 intake.
Less Joint Pain and Swelling: By fighting inflammation, omega-3s can decrease pain intensity, morning stiffness, and the number of tender or swollen joints in people with RA.
Lower Medication Dependence: In some cases, increased fish oil intake may help reduce the need for nonsteroidal anti-inflammatory drugs (NSAIDs) for people with rheumatoid arthritis.
Slower Disease Progression: For osteoarthritis, some research suggests that omega-3s may help slow down cartilage degradation, though more research is needed to confirm the effect.

The Top Fish Choices for Arthritis Relief

The most effective fish for arthritis are cold-water, fatty fish due to their high concentration of omega-3s. A few excellent options include:

Salmon: This fish is a powerhouse of omega-3s and vitamin D, both of which are beneficial for joint health. Wild-caught salmon often has a higher concentration of omega-3s than farmed. Canned salmon with bones is also a great source of calcium and vitamin D.
Mackerel: Mackerel is one of the richest sources of omega-3 fatty acids available. Smoked mackerel is a convenient, easy lunchtime option.
Sardines: These small, oily fish are an excellent and inexpensive source of omega-3s. Canned sardines (with edible bones) provide an added boost of calcium and vitamin D.
Herring: Another fatty, cold-water fish rich in inflammation-fighting omega-3s, herring is a great addition to an arthritis-friendly diet.
Trout: Particularly lake trout, which is high in beneficial omega-3s.
Anchovies: These small fish are packed with omega-3s and can be easily incorporated into sauces, pastas, or salads.

How to Incorporate More Fish into Your Diet

For those looking to reap the anti-inflammatory benefits of fish, here are some simple and healthy ways to increase your intake:

Grill or bake: Prepare fatty fish like salmon or trout by grilling or baking with lemon, garlic, and herbs. These methods preserve the healthy fats better than frying.
Choose canned options: Canned salmon and sardines offer a convenient and cost-effective way to get your weekly dose of omega-3s. Add them to salads, sandwiches, or mix with avocado for a quick, healthy meal.
Add to pasta: Flake cooked fish, such as salmon or anchovies, into pasta dishes with olive oil and vegetables for a delicious and anti-inflammatory meal.
Make fish cakes: Use canned fish, sweet potatoes, and anti-inflammatory spices like turmeric and ginger to create homemade fish cakes.

Comparison of Popular Fish for Arthritis


Fish Type	Omega-3s (EPA/DHA)	Vitamin D	Mercury Level	Best for Arthritis	Notes
Wild Salmon	Very High	High	Low	Yes	Excellent source of both omega-3s and vitamin D.
Mackerel	Very High	Low-Moderate	Low	Yes	One of the highest omega-3 sources. Readily available.
Sardines	Very High	Low	Low	Yes	Cost-effective; canned with bones provides calcium.
Tuna (Canned)	Variable	Low	Variable	Yes (in moderation)	Canned light tuna has lower mercury; omega-3s can be lower due to processing.
Cod	Low	High	Low	Yes (for vitamin D)	Less omega-3s than fatty fish but excellent source of protein and vitamin D.

A Note on Canned Tuna

While canned tuna is a popular and convenient protein source, it's important to be mindful of its omega-3 content and mercury levels. Processed and canned tuna can have lower omega-3 levels than fresh, oily fish. For arthritis benefits, choose chunk light canned tuna (skipjack) over albacore due to lower mercury levels. For higher omega-3s, canned salmon is often a better choice.

Potential Risks and Precautions

While fish is a beneficial part of an arthritis diet, there are precautions to consider:

Mercury Contamination: Certain fish contain higher levels of mercury, which can pose health risks. Larger, predatory fish like swordfish, shark, king mackerel, and albacore tuna are generally higher in mercury and should be consumed in moderation. Sticking to smaller, oily fish reduces this risk.
Supplements vs. Food: Many studies on omega-3s for arthritis have focused on supplements. While effective, getting nutrients from whole food is often preferable. Always speak with a healthcare provider before starting any new supplement regimen, as high doses of fish oil can interact with certain medications.
Allergies: Individuals with seafood allergies should avoid fish and consult a doctor or dietitian for alternative omega-3 sources, such as algal oil.

Conclusion: Fish as Part of a Holistic Arthritis Diet

Incorporating omega-3-rich fish into your diet is a proven and effective way to help manage arthritis symptoms, particularly for inflammatory types like rheumatoid arthritis. While there is no single cure, prioritizing fatty fish like salmon, sardines, and mackerel can significantly reduce inflammation, ease joint pain, and improve overall well-being. Coupled with a diet rich in other anti-inflammatory foods like fruits, vegetables, and whole grains, and a consistent exercise routine, adding these fish to your weekly meals is a powerful step toward better joint health. For the most personalized dietary advice, it's always best to consult with a doctor or registered dietitian.

For more information on managing arthritis symptoms through diet, the Arthritis Foundation offers numerous resources and expert advice on healthy living with arthritis. You can learn more at the Arthritis Foundation's website.

Frequently Asked Questions

The most beneficial fatty acids for arthritis are the omega-3s, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which possess strong anti-inflammatory properties.

Canned tuna can be a decent source of protein, but its omega-3 content is lower and more variable compared to oilier fish like salmon or sardines. For lower mercury, choose chunk light over albacore.

Most health authorities, including the Arthritis Foundation, recommend eating two to four servings (3 to 6 ounces each) of fatty fish per week.

For mild benefits, eating fish may be enough. However, studies on more significant anti-inflammatory effects in rheumatoid arthritis often use higher doses from supplements. It's best to discuss this with your doctor, as very high doses can have side effects.

Salmon typically contains significantly higher levels of anti-inflammatory omega-3 fats and vitamin D compared to tuna. While tuna is a good protein source, salmon is a better choice specifically for its anti-inflammatory benefits.

For those who don't eat fish, good non-fish sources of omega-3s (ALA) include walnuts, flaxseeds, and chia seeds. Algal oil supplements are also a reliable source of the more active EPA and DHA.

Yes, cooking method matters. To preserve the omega-3s and avoid creating inflammatory compounds, opt for baking, steaming, or light grilling instead of deep frying.