Omega-3 fatty acids include several types, depending on the source. For example, the omega-3 acids derived from fish oils differ in structure from those found in some plant products. Omega-3 acids from fish oil in particular may trigger nausea in some people; however, taking omega-3 in smaller doses, or as part of a meal, tends to reduce feelings of nausea or stomach upset.
Fish Oil
The omega-3 acids known as eicosapentaenoic acid and docosahexaenoic acid occur in oily fish flesh, such as salmon and mackerel. These forms of omega-3 are known as long-chain fatty acids and can't be formed in the body. Health stores often sell EPA and DHA in supplements known as fish oil capsules. The concentrated supplements can include 1,000 mg or more of omega-3 acids. In this form, DHA and EPA omega-3 acids can trigger nausea, according to MedlinePlus, a government health advice website.
ALA
Some plant-based foods have high levels of alpha-linolenic acid, or ALA. It occurs in oils such as flaxseed and rapeseed, nuts such as walnuts and dark green vegetables such as Brussels sprouts. Your body can use ALA to synthesize the fatty acids DHA and EPA, though at less potent levels than taking EPA and DHA directly. ALA may also trigger nausea, though in general the effects are less noticeable than with fish oil capsules.
Health Benefits
Despite the possibility of nausea from omega-3 acid supplements, these forms of fatty acids offer many health benefits. In particular, EPA and DHA may help lower the amounts of triglycerides in your blood, substances related to heart disease and diabetes. In addition, omega-3 acids may help treat or prevent a number of conditions, including strokes, arthritis and some cancers, according to Dr. Frank Sacks at the Harvard School of Public Health.
Food and Recommendations
Omega-3 acids ingested through food generally don't trigger the same negative side effects, such as nausea, as supplements. Similarly, taking your omega-3 supplements at the same time as eating a meal tends to reduce the chance of nausea. If you regularly feel nauseous after taking an omega-3 capsule, try switching to a diet rich in seeds, nuts, oily fish and green vegetables. This should deliver a range of omega-3 acids without the nausea problems associated with high-dose supplements.
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