The consumption of omega-3 fatty acids in the form of supplements and food has increased as a result of the potential health benefits.You can get your omega-3 from many sources including pills, fatty fish, walnuts, flax seed and olive oil. Adding omega-3 fatty acids to your diet seems to have limited health risks, but there are some cautions to take when adding omega-3s.
Basics
Adding omega-3 fatty acids to your diet is generally low risk, but it is important to talk with you doctor about your individual risks. The American Heart Association recommends that you be under the care of a doctor if you take more than 3 g of omega-3 in a supplement. Dietary sources of omega-3 fatty acids are considered healthier and better alternatives than omega-3 supplements, but for some people, taking omega-3 rich supplements may be beneficial. Your doctor will best be able to determine your individual risks and benefits.
Benefits
According to the Office of Dietary Supplements summary of research on the effects of omega-3 fatty acids, the inclusion of omega-3 fatty acid in your diet can result in a number health benefits that reduce your risk of serious health conditions. Possible benefits include a lower risk of cardiovascular disease, less risk of death from cardiac problems, reduced risk of myocardial infarction and lower blood triglyceride levels.
Risks
For some people, increasing the intake of omega-3 fatty acid can cause bleeding. According to the MayoClinic.com, consuming significantly high amounts of omega-3 fatty acids can increase your risk of types of bleeding such as nosebleeds, blood in your urine and on rare occasions stroke from bleeding, but low levels of omega-3 consumption are not associated with these risks.
Also, you may experience gastrointestinal problems, such as diarrhea, heart burn, bloating and gas, as a result of increased omega-3 intake.
Considerations
Taking omega-3 supplements that have not been approved by the U.S. Food and Drug Administration have their own set of risks. When supplements have not been approved by the FDA they have not been tested to determine if the claims and safety risks listed on the product label are actually true. Also, you cannot be exactly sure of what ingredients you are getting in your supplement if it has not been FDA-approved.
Cautions
Fatty fish is often recommended as a healthy source of omega-3 fatty acids. The American Heart Association even recommends that you consume at least two servings of fatty fish a week to experience the heart healthy benefits of omega-3 fatty acids. Despite this, the consumption of fish, to glean omega-3 fatty acids, does not come without risks. Fish can contain high amounts of mercury which can be hazardous to your health if too much is consumed. Pregnant women and children should take extra care when eating fish and may want to get omega-3 from other sources.
Fish that are generally the highest in mercury include predatory fish and older fish, notes the American Heart Association.
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