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Fish Oil: Benefits, Dosage, and Side Effects
Overview
Fish oil is a source of omega-3 fatty acids, which are important fats that your body needs for various functions like muscle activity and cell growth. The body cannot make omega-3 fatty acids, so you need to get them from your diet or supplements.
Fish oil has two main omega-3 fatty acids: DHA and EPA. You can find these in fatty fish such as salmon, mackerel, and trout, as well as shellfish like mussels, oysters, and crabs. Another type of omega-3, ALA, is found in some nuts, seeds, and vegetable oils.
Fish oil supplements are available in various forms, including liquid, capsules, and pills.
What the Research Says
- Heart Disease: Studies show that people who eat dietary sources of fish oil at least twice a week have a lower risk of dying from heart disease. However, taking fish oil supplements appears to have little to no benefit for heart health.
- High Blood Pressure: Multiple studies indicate modest reductions in blood pressure in individuals who take fish oil supplements. There is some evidence that fish oil's beneficial effects might be greater for those with moderate to severe high blood pressure compared to those with mild elevation.
- High Triglycerides and Cholesterol: There is strong evidence that omega-3 fatty acids can greatly lower blood triglyceride levels. They also seem to slightly increase good cholesterol (HDL), although they might also increase bad cholesterol (LDL).
- Rheumatoid Arthritis: Studies show that fish oil supplements may help reduce pain, improve morning stiffness, and relieve joint tenderness in people with rheumatoid arthritis. The relief is usually modest but can be enough to reduce the need for anti-inflammatory medications.
- Mental Health: Some studies indicate that omega-3 fatty acids may help improve symptoms of depression and anxiety. The exact mechanisms are still being studied, but it is believed that omega-3s play a role in brain health and function.
- Eye Health: There is evidence suggesting that omega-3 fatty acids may help protect against age-related macular degeneration (AMD) and dry eye syndrome. Omega-3s are thought to support eye health by reducing inflammation and promoting healthy blood flow to the eyes.
- Skin Health: Fish oil may have benefits for skin health, including reducing acne, promoting hydration, and protecting against UV-induced damage. Omega-3s help maintain the skin's lipid barrier and reduce inflammation.
Our Opinion
Generally Safe: Omega-3 fatty acids are crucial for maintaining good health. It's best to get them from your diet by eating fish — preferably broiled or baked, not fried. Fish oil supplements might be helpful if you have high triglycerides, rheumatoid arthritis, or certain mental health conditions.
Fish oil supplements are generally safe and appear to contain almost no mercury, which can be a concern with certain types of fish. However, taking too much fish oil can increase your risk of bleeding and might affect your immune response. It's unclear whether fish oil is safe for people who are allergic to seafood. Always take fish oil supplements under a doctor's supervision.
It's also important to note that the quality of fish oil supplements can vary. Look for reputable brands that provide information about the source of their fish oil and have third-party testing for purity and potency
Safety and Side Effects
When taken as recommended, fish oil supplements are usually considered safe. However, they can cause mild side effects, including:
- A Fishy Aftertaste
- Bad Breath
- Heartburn, Nausea, or Diarrhea
- Rash
Taking high doses of fish oil supplements might increase the risk of bleeding and possibly the risk of stroke. It's important to follow dosage instructions and not exceed the recommended amount.
Interactions
Fish oil supplements can interact with certain medications and supplements. Possible interactions include:
- Anticoagulant and Antiplatelet Drugs, Herbs, and Supplements
- Blood Pressure Drugs, Herbs, and Supplements
- Contraceptive Drugs
- Orlistat (Xenical, Alli)
- Vitamin E
These types reduce blood clotting. Taking fish oil supplements with them might increase the risk of bleeding.
Fish oil supplements might slightly lower blood pressure. Taking them with blood pressure medications might enhance the effects on blood pressure.
Some contraceptive drugs might interfere with the effect fish oil typically has on triglycerides.
Taking fish oil with this weight-loss drug might decrease the absorption of fish oil fatty acids. Consider taking the supplement and drug two hours apart.
Taking fish oil can reduce vitamin E levels.
Summary
Fish oil is an important source of omega-3 fatty acids, essential for many bodily functions, including muscle activity and cell growth. While dietary sources of fish oil can help lower the risk of heart disease and improve certain health conditions, the benefits of taking fish oil supplements are less clear.
Fish oil supplements are generally safe when taken as recommended. However, they can cause mild side effects and interact with certain medications. Always consult a healthcare provider before starting any supplement regimen to avoid potential interactions and adverse effects.
