Benefits and Risks of Omega-3 Supplements

Pros and Cons of Taking a Fatty Acid Fish Oil Supplement

Aug 23, 2009 Jennifer Murray

While fish oil supplements offer health benefits and are generally safe for most adults, side effects can occur. Learn the benefits and risks of omega-3 supplements.

Fish oil supplements contain both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the same beneficial omega-3s found in fatty fish. Those who do not like fish or do not eat fatty fish may take an omega-3 fish oil supplement to take advantage of the health benefits omega-3 fatty acids have to offer.

Benefits of Omega-3 Fish Oil Supplements

Since omega-3 fish oil supplements contain both EPA and DHA, these supplements provide the same health benefits as eating fatty fish. Research suggests omega-3 fatty acids may help:

  • Lower triglyceride and cholesterol levels
  • Reduce high blood pressure
  • Prevent blood clots
  • Reduce risk of sudden cardiac death in those with heart disease
  • Reduce inflammation, stiff joints, and pain in those with rheumatoid arthritis
  • Fight depression
  • Reduce the risk of developing Alzheimer’s disease
  • Improve glucose levels and lipid levels in people with diabetes
  • Reduce the risk of certain cancers

Side Effects of Fish Oil Supplements

Common side effects of taking an omega-3 supplement include:

  • “Fish burps”
  • Heartburn
  • Upset Stomach
  • Gas
  • Soft stools or diarrhea
  • Thinned blood
  • Easier bruising or increased bleeding

Although there is no set recommendation for omega-3 fatty acids, up to 3 grams per day is considered safe by the FDA. Over 3 grams per day can interfere with certain medications, may suppress immune system function, and can increase the risk of stroke.

Reducing Risk of Certain Side Effects

To reduce the risk of “fish burps” or heartburn, fish oil supplements can be frozen before consumed. Taking omega-3 supplements before eating may reduce the risk of upset stomach. Also, trying a different brand may help. If the side effects are just too much bother, there are alternatives to fish oil supplements, such as plant-based supplements or eating foods rich in omega-3 fatty acids.

When to See a Doctor

Anyone who wishes to add a fish oil supplement to his diet should first check with his physician for dosing recommendations specific to one’s own needs and to find out if fish oil supplements will interfere with any current medications.

After adding an omega-3 supplement to the diet, those who experience frequent bruising, thinned blood or increased bleeding should stop fish oil supplements immediately and see a doctor.

References:

Baldauf, S. (8 April 2009). "Fish Oil Supplements, EPA, DHA, and ALA: Does Your Omega-3 Source Matter?" USNews.com.

Duyff, R. (2006). American Dietetic Association Complete Food and Nutrition Guide. Hoboken: John Wiley & Sons, Inc.

Pressman, A. (2007). The Complete Idiot’s Guide to Vitamins & Minerals. New York: Penguin.

WebMD, LLC. (2009). "Omega-3 Fish Oil Supplements for High Blood Pressure." Accessed August 22, 2009 from WebMD.com.

The copyright of the article Benefits and Risks of Omega-3 Supplements in Nutrition is owned by Jennifer Murray. Permission to republish Benefits and Risks of Omega-3 Supplements in print or online must be granted by the author in writing.
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