Oily fish are excellent sources of omega-3 fatty acids, which have benefits for cardiovascular health, according to the American Heart Association, or AHA. Some of these fish include halibut, herring, mackerel, rainbow trout, salmon, sardines and tuna. Taking fish oil supplements, which are available as over-the-counter products, is an easy way to include these essential nutrients in your diet. Consult a qualified health care provider before you begin taking fish oil.
Benefits
The omega-3 fatty acids eicosapentaenoic acid, known as EPA, and docosahexenoic, known as DHA, help lower triglycerides and decrease blood pressure, and may reduce the risk of heart disease as well, as noted by the MedlinePlus website. Fish oil is rich in these fatty acids, which may lower the risk of arrhythmia and slow the growth of plaque in the arteries. Fish oil also decreases inflammation in blood vessels and prevents blood platelets from clumping together, which can prevent blood clots. Its anti-inflammation activity makes fish oil useful for relieving symptoms of inflammatory disorders such as rheumatoid arthritis.
Considerations
Increasing omega-3 fatty acid intake by eating food rather than by taking supplements is preferable, according to the AHA, but people with cardiovascular disease may need more than they can obtain from diet. The AHA recommends talking with your doctor about fish oil supplements if you have coronary artery disease, are at increased risk for this condition, or you have high triglyceride levels.
Dosage
The AHA advises healthy adults with no history of heart disease to eat fish at least twice a week, according to the University of Maryland Medical Center, or UMMC. Adults with coronary artery disease should take daily fish oil supplements that include 1g of EPA and DHA. Adults with high cholesterol should consume daily 2 to 4g of EPA and DHA.
Fish Oil Components
Base your dosage on the amount of EPA and DHA in the supplements, rather than the total amount of fish oil, advises the UMMC. A typical amount in over-the-counter capsules is 180mg of EPA and 120mg of DHA, but the amount of these substances varies widely depending on the brand.
Some non-prescription pharmaceutical-grade fish oil supplements are available from high-quality manufacturers and contain greater amounts of EPA and DHA. A prescription-only form containing higher amounts of these components is indicated for patients with high triglyceride levels. Talk with your physician about the supplement that is right for you.
Preventing Side Effects
Gastrointestinal side effects are common with fish oil supplements, according to MedlinePlus. You might experience a fishy aftertaste, belching, heartburn, upset stomach, abdominal pain, bloating and diarrhea. Severe diarrhea can develop when using very high doses. To prevent these effects, start with a low dose and gradually increase it, or use a time-release product. Taking fish oil with food also can help. Consuming more than 3g per day raises the risk of increased bleeding, so the AHA recommends only taking this dosage with a doctor's supervision.
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