Omega-3 fatty acids, found in fish and fish oil supplements, are associated with a lowered occurrence of coronary heart disease and a reduced risk of death from this disease. Aside from this, fish oil is used for several other conditions, such as asthma, diabetes, dyslexia, obesity and kidney disease, MedlinePlus reports. However, there is some concern about the negative effects of taking too high a dose of omega-3 fatty acids. Finding the proper daily dose for you can help to limit any adverse effects.
Benefits of Omega-3 Oil
Consuming the recommended amounts of dietary fish or fish oil supplements reduces triglyceride levels, lowers the risk of heart attack and arrhythmias, slows down the hardening of the arteries and slightly lowers blood pressure, as MayoClinic explains. Fish oil may also be possibly effective for weight loss, diabetes, bipolar depression, psychosis, movement and developmental coordination disorders in children, and asthma.
Potential Side Effects
Omega-3 fish oil has generally few side effects, especially when consumed in conjunction with food, the University of Massachusetts Medical School finds. The most commonplace effect is a mild fishy taste. Other patients may experience stomach upset or belching. This can be minimized by refrigerating supplement capsules. However, patients taking aspirin, warfarin, low molecular heparins, clopidogrel or ticlopidine should ask their doctors before taking omega-3 oil. Sufficiently high doses may slightly increase the risk of bleeding.
Sources of Omega-3 Fish Oil
Omega-3 fatty acids can be obtained by eating fish, the University of Massachusetts Medical School notes. Anchovies, halibut, mackerel, salmon, bluefin tuna, trout, halibut, swordfish, freshwater bass, oysters, sea bass, shrimp, sardines, herring and sablefish are examples. Non-fish sources of omega-3 fatty acids inlude certain plant and nut oils, such as canola, soybean, flax seed/linseed and olive oil.
You may also take omega-3 oil in the form of supplements. These may be purchased over-the-counter, but even though they are not prescription medications, it is bestr to consult with your health care provider before using them.
Recommended Daily Amount
To reduce the risk of heart disease, the recommended daily dose of omega-3 fatty acids can be obtained by eating two servings of fish per week. If you opt for supplements, take a dose of 800 mg to 1,000 mg each day. However, if you are taking them to reduce triglycerides, a higher dosage is required. If you are considering taking higher doses of omega-3 fatty acids, first consult your doctor, the University of Maryland Medical Center advises. There is no established dosage amount for children, but they should avoid eating fish that may contain large amounts of mercury, such as tilefish, shark, swordfish and king mackerel.
Risk vs. Benefits
Some people may have concerns about the potential for mercury contamination from eating too much fish. However, the numerous health benefits of omega-3 fish oils outweigh this slight risk, MayoClinic finds. The amount of toxins in fish depends on the species and where it has been caught. Generally, longer-lived, larger fish that are higher in the food chain, such as shark, swordfish, tilefish and king mackerel, tend to accumulate greater amounts of mercury. It is best to take note of state advisories about locally caught fish and what amount is safe to consume.
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