Fish oil contains omega-3 fatty acids, which provide numerous health benefits. Like any other substance, fish oil can have side effects. However, drowsiness is usually not noted as a side effect of fish oil. However, fish oil might improve the regularity or quality of your sleep.
Health Benefits
Fish oil contains two types of omega-3 fatty acids, DHA and EPA, which appear to improve cardiovascular, immune system and metabolic functioning. The long-term use of fish oil seems to lower triglycerides, blood pressure and cholesterol, improving cardiovascular health. The EPA and DHA in fish oil also reduce the risk of or improve other conditions, including menstrual pain, diabetes, rheumatoid arthritis, macular degeneration, osteoporosis, inflammatory bowel disease, kidney problems, psoriasis, lupus, asthma and certain types of cancer, according to the National Institutes of Health website, Medline Plus.
Mental Health Benefits
DHA and EPA benefit your brain, enhancing cognitive functioning and well-being. Fatty acids participate in the maintenance and repair of cell membranes, helping maintain their permeability and integrity. Fatty acids also contribute to the chemical reactions that involve the neurotransmitters serotonin and dopamine -- brain chemicals that regulate mood and mental functioning. Imbalances of dopamine and serotonin contribute to several psychiatric conditions. Fish oil might delay or improve symptoms of schizophrenia, depression, bipolar disorder and attention deficit hyperactivity syndrome, according to the University of Maryland Medical Center and Medline Plus.
Sleep Effects
A few studies suggest that fish oil can improve sleep patterns. Mothers who had higher levels of DHA in their blood during pregnancy had infants who slept better, according to a study published in 2002 in the "American Journal of Clinical Nutrition." Researcher Malcolm Peet examined patients with medication-resistant depression in a 2002 study published in the "Archives of General Psychiatry." Peet found that patients who were given 1 g daily of EPA supplements improved in various symptoms of depression and showed improvements in the quality of their sleep.
Mechanisms
Melatonin is a hormone released by the pineal gland, which, among other things, regulates sleep cycles. A study performed on hamsters published in 2008 in the "Journal of Nutrition" concluded that omega-3 fatty acid deficiency contributes to sleep disturbance. The researchers found that supplementation of omega-3 fatty acid enhances the regulation of sleep by increasing the secretion of melatonin. Research demonstrating the effect of fish oil on human melatonin and sleep has yet to be published; meanwhile, what evidence there is suggests that fish oil generally might contribute positively to sleep through its effect on depression, mood or melatonin.
Sleep-Related Side Effects
Other sleep-related side effects sometimes associated with fish oil include feeling tired or weak and difficulty falling asleep. Some people who have had a chronic deficit in omega-3 fatty acids experience these effects when they first start taking fish oil, but the adverse effects improve as their body adjusts to the influx of omega-3 fatty acids. If you experience minor side effects, allow a couple of weeks for the effects to subside. If the problems persist, or if more serious side effects occur, speak with your physician. For certain side effects, call your physician immediately, including chest pain, shortness of breath, sweating, nausea and back, arm or jaw pain.
Minimizing Side Effects
Always speak with your physician before starting fish oil or any other supplement. For some conditions, the recommended dosage of fish oil can exceed one or two capsules, according to Medline Plus. You are more likely to experience side effects if you take larger dosages of fish oil. You might minimize side effects by starting at a low dosage and slowly titrating up to your target dose. Also, take fish oil on an empty stomach immediately before eating.
References
- "American Journal of Clinical Nutrition"; Higher Maternal Plasma Docosahexaenoic Acid During Pregnancy is Associated with More Mature Neonatal Sleep-state Patterning; Sunita Cheruku, et al.; September 2002
- "Archives of General Psychiatry"; A Dose-Ranging Study of the Effects of Ethyl-Eicosapentaenoate in Patients With Ongoing Depression Despite Apparently Adequate Treatment With Standard Drugs; Malcolm Peet, et al.; October 2002
- Mayo Clinic: Omega-3-Acid Ethyl Esters (Oral Route)
- MedLinePlus; Fish Oil; February 2011
- Reuters.com; Can Fish Oil Help Guard Against Schizophrenia?; Anne Harding; February 2010
- University of Maryland: Omega-3 Fatty Acids
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