You can get fish oil either from taking supplements or from eating fish rich in omega-3 fats, such as sardines, salmon, mackerel, tuna, sturgeon, bluefish, mullet, anchovy, trout, herring and menhadin. Eating a 3.5-oz. serving of these fish provides you with approximately 1 g of fish oil, as well as other beneficial nutrients, so this is preferable to taking supplements.
Effect on Blood Clotting
One way fish oil lowers your risk for heart disease is by reducing blood clotting and the formation of plaque, making it less likely your arteries will get blocked and cause a heart attack. Because of this, very high doses may prolong bleeding time and increase your risk for a hemorrhagic stroke, according to MayoClinic.com
Dosage
Healthy adults should consume 3.5 oz. of fatty fish twice a week, according to the American Heart Association. If you take fish oil supplements, don't take more than 3 g per day without a doctor's supervision. Higher doses are used to treat certain health conditions, but these doses increase the risk of side effects.
Other Possible Benefits
Fish oil may also help lower your triglycerides, prevent heart disease, hardening of the arteries, rheumatoid arthritis, Raynaud's syndrome, high blood pressure, stroke, ADHD, menstrual pain, osteoporosis, kidney problems, certain types of cancer, diabetes, lupus, inflammatory bowel disease, age-related macular degeneration, depression and high cholesterol, according to MedlinePlus.
Side Effects and Risks
Side effects include bad breath, belching, gas, diarrhea, nosebleeds, nausea, loose stools, heartburn and rash. Freezing your pills, taking a time-release version and taking your supplements with meals can reduce the likelihood of experiencing these side effects. People who take blood thinners should not take fish oil supplements, and if you are on diabetes medications you may need to adjust your medication if you take fish oil supplements.
