Fish and fish oil supplements are good sources of omega-3 fatty acids -- substances that benefit both brain and heart health. Fish oil supplements typically include oils from cod liver, halibut, herring, mackerel, salmon, tuna or blubber from whales or seals. Regardless of whether you take it with food or not, supplementing your diet with fish oil may offer multiple health benefits.
How to Take Fish Oil
According to the National Institutes of Health's MedlinePlus, fish oil is likely safe for most people to take in small doses of 3 g or less per day, with or without food. Taking fish oil with food may help reduce some side effects associated with taking it, such as nausea, belching, bad breath, heartburn, nosebleeds, rash and loose stools. However, freezing fish oil before taking it may reduce side effects as well as taking it with food. Omega-3-rich fish oil can also be obtained from eating fish, such as tuna, trout, mackerel, herring and salmon. These fish provide about 1 g of omega-3s per 3.5 ounces of fish, according to MedlinePlus.
Dietary Omega-3s
The major omega-3 fatty acids include eicosapentaenoic acid, or EPA; docosahexaenoic acid, or DHA; and alpha-linolenic acid, or ALA. While fish and fish oil supplements are rich in DHA and EPA, ALA omega-3s are found in plant foods such as flax seeds, walnuts, soybeans and canola oil. However, ALA omega-3s are not as easily absorbed by the body as EPA or DHA and may not provide the same health benefits as EPA or DHA. One plant source of DHA is sea algae -- the same source from which fish get their DHA. Vegetarians and people concerned about trace amounts of mercury in fish may benefit from taking omega-3 supplements manufactured from algae.
Uses
People take fish oil for a wide range of health conditions, ranging from heart disease and high cholesterol to depression and schizophrenia; however, the only that condition fish oil is proven to effectively treat is high triglycerides, according to MedlinePlus. Because of its function in lowering triglycerides, fish oil is also "likely effective" for preventing heart disease and heart attacks, MedlinePlus notes. Fish oil supplements are "possibly effective" for treating and preventing a host of diseases, including high blood pressure, rheumatoid arthritis, weight loss, stroke, depression, ADHD, bipolar disorder and more.
Recommendations
The American Heart Association recommends eating at least two servings of fatty fish per week to prevent heart disease. It is preferable to obtain nutrients from fish rather than supplements, according to the AHA, although you can safely take up to 3 g of fish oil without doctor supervision. Patients who need to lower their triglycerides may need to take as much as 4 g of fish oil daily, under doctor supervision. According to MedlinePlus, research supports the use of even higher fish oil doses to treat certain conditions, such as depression, which may require almost 10 g of fish oil per day.
Precautions
Although fish oil supplements typically do not contain the mercury and other contaminants sometimes found in fish, it's important to buy fish oil from a reputable source that tests for these contaminants. Taking more than 3 g of fish oil per day may be unsafe, as it could prevent blood clotting and increase bleeding, particularly in people with liver disease, according to MedlinePlus. While fish oil has no known food interactions, fish oil has moderate interactions with certain medications, including birth control pills, medications to lower blood pressure and the drug Orlistat.
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