Fish is a staple of a healthy diet. The American Heart Association (AHA) recommends eating fish at least twice a week, especially fatty fish, such as salmon, mackerel, herring, trout or albacore tuna. These fish are high in omega-3 fatty acids, which protect against cardiovascular disease and stroke. Fish oil supplements are another way to get these healthy oils, but they can have some drawbacks, including allergies, contaminants and other side effects.
Pro: Triglyceride Reduction
The main benefit of the omega-3 fatty acids found in fish oil supplements is reduction of triglycerides in the bloodstream. Triglycerides are a type of fat associated with hardening of the arteries, or atherosclerosis, which can lead to stroke or heart disease. Taken in moderation, fish oil also helps decrease blood pressure slightly.
Pro: Other Possible Health Benefits
Fish and fish oil supplements promote healthy growth in children. They have also been used to treat or prevent everything from ADHD to macular degeneration to depression, though evidence to support these benefits is limited. Research on the use of fish oil to treat or prevent Alzheimer's and cognitive functions, cancer, ulcerative colitis, lupus and other chronic conditions has been inconclusive.
Con: Dosage Safety
The recommended maximum daily dose of fish oil, no matter the source, is 3 g, according to the AHA. Because fish oil tends to reduce blood clotting, taking more than this may cause bleeding, such as nose bleeds. Ingesting more than 3 g of omega-3 fatty acids daily may also slow immune system function and raise blood sugar in some types of diabetes.
Tell your doctor about any supplements you take, including fish oil, especially if you want to take more than the recommended dose or you experience any unusual side effects. While fish oil capsules are generally a safe way to get the recommended dose of omega-3, health supplements are not regulated by the FDA, so read the label carefully when taking this product.
Con: Allergies
Some types of fish oil supplements contain shellfish, a common source of allergies. If you are allergic or sensitive to types of fish and seafood, you can get omega-3 through plant-based oils like flaxseed.
Con: Contaminants
Some fish, including shark and swordfish, may have potentially harmful levels of mercury, PCBs or dioxins. One type of mercury contaminant, called methylmercury, is especially harmful to infants and children, and the FDA has issued warnings to pregnant or breast-feeding women about fish containing this substance. Fish oil supplements, however, rarely contain mercury contaminants, according to the Mayo Clinic.
Con: Other Side Effects
One of the more common, and often disconcerting, side effects of fish oil supplements is the fishy aftertaste, often accompanied by burping, indigestion and bloating. Some people also get diarrhea, especially if they take larger amounts of fish oil. Taking these supplements with meals may mitigate some of the effects.
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