Omega-3 fatty acids are essential fatty acids. They are essential because the body can't make them; they must be gained from diet or supplementation. They include docosahexaenoic acid, or DHA, eicosapentaenoic acid, or EPA, and alpha-linolenic acid, or ALA. Fish oil contains DHA and EPA, while some nuts and vegetable oils contain ALA. Omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, including heart disease, cancer and arthritis. They are also important for cognitive and behavioral function. If you choose to take a supplement, do so under the care of a knowledgeable health care provider because there is a risk of side effects and interactions with other medications.
Step 1
Buy omega-3 fatty acid supplements from established companies who certify their products are free of heavy metals such as lead, mercury and cadmium.
Step 2
Keep flaxseed, flaxseed oil, fish and krill oils refrigerated, recommends the University of Maryland Medical Center.
Step 3
Ground whole flaxseeds no more than 24 hours before use, so the ingredients stay active. Flaxseed is also available in ground form in a special foil package.
Step 4
Base dosing of fish oil supplements on the amount of EPA and DHA, not the total amount of fish oil. Fish oil capsules typically contain 0.18g of EPA and 0.12g of DHA, according to the University of Maryland Medical Center. A 5g dose of fish oil contains about 0.17 to 0.56g of EPA and 0.072 to 0.31g of DHA.
Step 5
Take no more than 3g daily of omega-3 fatty acids from supplements without the supervision of a health care professional, because of increased risk of bleeding. People who don't eat omega-3 rich foods, such as fish, should consider taking an omega-3 supplement of 500mg per day, according to the Harvard School of Public Health. The American Heart Association recommends that adults with coronary heart disease take 1g daily of EPA and DHA. AHA recommends that adults with high cholesterol levels take 2g to 4g daily of EPA and DHA.
Step 6
Use supplements cautiously if you are diabetic, bruise easily, have a bleeding disorder, have high levels of low-density lipoprotein, or LDL, or take blood-thinning medications. Omega-3 fatty acid supplements can increase the risk of bleeding, according to the University of Maryland Medical Center.
Step 7
Take time-released supplements if you experience gas, bloating, belching or diarrhea, recommends the University of Maryland Medical Center. Time-released supplements may reduce these side effects. It may also be helpful to take fish oil with meals and to start with a small dosage and increase gradually.
Step 8
Tell your doctor if you take blood-thinning medications, diabetes medications, cyclosporine, etretinate or topical steroids, cholesterol-lowering medications or nonsteroidal anti-inflammatory drugs. These medications may interact with omega-3 fatty acid supplements.
Step 9
Take a fish oil supplement that includes vitamin E. Many brands contain vitamin E, because fish oil depletes it, according to MayoClinic.com.
Step 10
Avoid vitamin A or vitamin D supplements if you're taking fish liver oil products, such as cod liver oil. They can increase the risk of vitamin A or vitamin D toxicity, according to MayoClinic.com.
Step 11
Tell your doctor if you have bipolar disorder or depression and want to take omega-3 supplements. There are rare reports of mania in people with these conditions.
Step 12
Inform your doctor if you experience restlessness and formication, the sensation of ants crawling on the skin. These rare side effects have been reported.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Harvard School of Public Health: Ask the Expert: Omega-3 Fatty Acids
- "Circulation"; Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease; Penny M. Kris-Etherton, Ph.D., R.D. et al.; 2002
- MayoClinic.com: Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid
Member Comments