Fish-oil supplements contain oil from fatty fish such as salmon, tuna, mackerel, mullet and anchovies. These fish oil supplements contain omega-3 fatty acids, which are essential fats used for good heart health. These supplements may also contain the antioxidant vitamin E, to prevent the capsule from spoiling.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are in a class of oils called polyunsaturated fat. This is an essential fat that the body needs for certain health functions, but it cannot be made on its own. The only way to get omega-3 fatty acids is to consume them. Foods that contain omega-3 fatty acids are nut-based oils, plants and algae. Fatty fish such as salmon, tuna and halibut contain omega-3 fatty acids naturally. You can eat fatty fish to obtain these oils, or you can take fish-oil capsules.
Dosing
Children under the age of 18 should not be given fish-oil pills without the supervision or advice of a physician. Healthy adults who have no history of cardiovascular disease should eat fatty fish twice per week. If you are taking fish-oil supplements, you should take a supplement that contains both eicosapentaenoic acid -- EPA -- and docosahexaenoic acid -- DHA. Some fish-oil supplement manufacturers recommend taking two capsules per day, and others may recommend taking them three times a day. Follow the directions on the bottle for the recommended dosage. MayoClinic.com recommends consuming 0.3 to 0.5 g of EPA and DHA omega-3 fatty acids.
Safety
Taking too many fish-oil supplements can result in an increased risk of bleeding. If you have fish allergies or hypersensitivity to fish, you should not take fish-oil supplements. Caution should be taken in people who have bleeding disorders or who are diabetic. MayoClinic.com states that children, pregnant women or breastfeeding mothers should take fish-oil supplements with caution since they may contain methylmercury.
Health Benefits
The DHA and EPA contained in fish oil may lower triglyceride levels in the blood and reduce the risk of death from heart disease. Fish-oil supplements may keep heart-healthy people free of heart disease.
References
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich; June 2009
- MayoClinic.com; Omega-3 Fatty Acids, Fish Oil, Alpha-Linoleic Acid; Dosing; November 2010
- MayoClinic.com; Omega-3 Fatty Acids, Fish Oil, Alpha-Linoleic Acid; Background; November 2010
- MayoClinic.com; Omega-3 Fatty Acids, Fish Oil, Alpha-Linoleic Acid; Safety; November 2010
- MedlinePlus; Fish Oil; February 2011
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