Fish Oil Safety

Fish oil is derived from the tissues of oily fish. It is available in liquid form or in capsules. Fish oil is loaded with omega-3 fatty acids, which are polyunsaturated fats. These polyunsaturated fatty acids (PUFA) occur as docosahexaenoic (DHA) and elcosapentaenoic (EPA) acid. The U.S Food and Drug Administration (FDA) recognizes up to three grams daily as safe to ingest. According to The American Heart Association, individuals without heart disease and those with heart disease would benefit from fish oil in their diet.

Fish Oil Popularity

It all started in the late 1970s with the Northern Inuit population in Greenland. Studies showed that this community had reduced rates of myocardial infarction, which was considered to be due to their high intake of fatty fish as compared with control subjects consuming a standard western diet. The Inuit diet was high in fat, yet it was the type of fat that became interesting to researchers. Due to their reliance on marine life as a main food source, mortality rates were much lower than those of surrounding populations.

Why It Is Recommended

Today, fish oil is recommended for many reasons as part of a healthful diet. Research suggests that a diet high in fish oil can lower the risk of heart disease. It can slow the process of "hardening of the arteries," according to the Mayo Clinic. It has been shown to decrease triglyceride levels, abnormal heart rhythms and the associated chances of sudden death, according to the American Heart Association. Currently, there are many studies investigating the power of fish oil in decreasing several forms of cancer, rheumatoid arthritis, asthma, lung disease and depression.

Eat Fatty Fish

There are two ways to increase your intake of healthy fish oils in your daily diet. The first is to actually eat fatty fish. The best sources of omega-3 fatty acids would be salmon, tuna, mackerel, sardines, anchovies and swordfish. The American Heart Association recommends at least two servings per week of a fatty fish. A serving equates to 3.5 ounces, so seven ounces per week would be adequate.

Take Fish Oil Capsules

Fish oil can still be part of your healthy meal plan even if you do not like fish! Fish oil capsules are an excellent way to ensure you are getting enough omega-3 fatty acids. Recommendations vary between one and three grams daily. Talk to your doctor first before starting a fish oil capsule regimen.

Side Effects

There are reported side effects from taking commercially prepared fish oil capsules. The side effects include increased bleeding and GI upset (such as diarrhea and bloating). Some studies have shown that individuals with diabetes may experience a rise in blood sugar. Mercury toxicity has been reported in those who consume the oil of some species of fish from polluted sources. Young children and pregnant or nursing women should talk to their doctor before starting a fish oil regimen. All people who take more than three grams daily of fish oil should discuss this with their physician.