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From reducing inflammation to treating bad breath, experts share when you should be taking a daily fish oil supplement.
, but you can’t find a fresh piece of salmon? Or if you don’t like fish? Or if it’s not in your budget to eat halibut several times a week?
Ta me a ka nu he. Although the Dietary Guidelines recommend seafood as part of a healthy diet, “[seafood] is eaten excessively in the typical American diet or is excluded from certain diets, such as vegetarian or vegan diets,” he said. Mastane Sharafi, Vice President for Science and Health Affairs. at Rituals.
“Most people don’t eat enough fish each day to meet their essential omega-3 fatty acid needs, and many choose to eat fish every day or take it 3-4 times a week,” says Alicia Galvin, RD. A registered dietitian with the Double Lab
According to the National Health Interview Survey, fish oil supplements are the most commonly taken non-vitamin/mineral supplement in the United States.
Fish oil is known to be high in omega-3 fatty acids, the body cannot make omega-3s, so we need to get them through the food we eat. 3s in their diet, supplements can be beneficial and effective.” Daniel Gaffen, MS, RDN, registered dietitian specializing in autoimmune diseases.
Gaffen tells us that fish oil supplements contain two types of omega-3 fatty acids that occur naturally in fish and seafood: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). “Both types are essential omega-3s that perform unique and irreplaceable actions on our body’s functions, such as brain and nervous system function, as well as lower inflammation,” says Gaffen.
There are many benefits to taking a fish oil supplement every day, but there are also some less known side effects that you should be aware of. So we asked the experts what side effects you can expect to experience when taking fish oil supplements. Continue, and for more on healthy eating, don’t miss 7 Healthy Foods to Eat Now.
“When it comes to making lists of foods that boost brain power, foods that contain omega-3s [such as fish oil] are often at the top. That’s because the brain is made up of 60% fat, and half the amount -3 types of fat, “A diet rich in omegas has been shown to help prevent cognitive diseases like Alzheimer’s and dementia,” says Trusta Best, MPH, RD, LD, registered dietitian at Balance. One Supplements. “The brain needs omega-fats to make nerve cells, which are important for memory and learning ability.”
“Fish oil can also help reduce inflammation,” says Alison Gregg, a registered dietitian and nutritionist at Mom Loves. “This is because of the anti-inflammatory properties of fish oil. It reduces joint pain and stiffness.” The National Institutes of Health (NIH) notes that omega-3 fatty acids may reduce symptoms of rheumatoid arthritis, an autoimmune disease characterized by chronic inflammation of the joints — but more research is needed to confirm. this.
Getting enough omega-s is also important for healthy skin and hair, which can be compromised if omegas are low, says Galvin.
“When you take fish oil every day, you may feel fishy breath a few hours after taking it. This is bad for many people, but it can be avoided if you switch to flaxseed oil.” , registered dietitian on the food blog Oregon Dietitian .6254a4d1642c605c54bf1cab17d50f1e
Galvin explains that the latter may be more widespread if you have a poorly functioning pancreas, due to a decreased ability to properly digest fat, ‘damages that occur after eating fish.’
“People who take fish oil daily may experience better fertility. In a study published in JAMA Network Open, researchers found that fish oil improves sperm count and reproductive hormone levels.” Registered dietitian and author of Male Fertility Fuel
“Omega-3s are essential for pregnant women because they are very important for the cognitive development of the growing fetus,” Baird said.
As with any supplement you take on a daily basis, it’s possible to consume too much oil. Experts say you should be aware of the blood-thinning side effects of fish oil:
“More than 3,000 milligrams of EPA/DHA daily can increase the risk of bleeding, bruising, and high blood sugar. Also, people taking blood thinners and diabetics should be extra careful,” Gaffen said. .
Triglycerides are a type of fat found in the blood. Too much triglyceride can increase the risk of heart disease, but omega-3 fish oil can help.
Fish oil can help lower high blood pressure, lower blood triglyceride levels and improve HDL, the ‘good’ cholesterol, says Gregg.
The NIH states that high amounts of omega-s have been shown to reduce triglyceride levels. To manage high triglyceride levels, the American Heart Association (AHA) recommends that 4,000 milligrams per day of omega-3 supplements (containing EPA and DHA or EPA alone) can help lower triglyceride levels when used alone or in combination. other lipids. Cut back on medications
Omega-s aren’t the only thing you’ll find in some fish oil pills “Many omega-3 supplements contain vitamin A, which can lead to vitamin A overload and toxicity if taken in excess.” “Some symptoms include joint pain, vomiting, rashes, or itchy skin. It can also cause liver damage over time,” said Baird. -3 It is important to know how much vitamin A is in supplements, as well as other supplements, for example, some fish liver oil may contain 90% DV of vitamin A.
Speaking of excess, why not take a look at these negative effects of drinking too much coffee, according to science?
Olivia Tarantino, who specializes in nutrition, health and food coverage, eats this, not that! Read more about Olivia Rich in heart-healthy omega-3 fatty acids, fish oil has been shown to lower blood triglycerides, reduce inflammation and reduce symptoms of diseases such as rheumatoid arthritis.
However, too much fish oil is not always good, and using high doses can actually do more harm than good to your health.
Here are 8 possible side effects when you eat too much fish oil or omega-3 fatty acids.
Some research suggests that supplementing with large amounts of omega-3 fatty acids can increase blood sugar levels in people with diabetes.
One small study found that consuming 8 grams of omega-3 fatty acids daily increased blood sugar levels by 22% in people with type 2 diabetes over eight weeks.
This is because high doses of omega-3s can stimulate the production of glucose, which can contribute to long-term blood sugar levels.
In fact, another analysis of 20 studies found that a daily intake of 3.9 grams of EPA and 3.7 grams of DHA—the two most important types of omega-3 fatty acids—had no effect on blood sugar levels. blood in people with type 2 diabetes.
Summary High intakes of omega-3 fatty acids may stimulate glucose production, which can raise blood sugar—although the scientific evidence is inconclusive.
One study of 56 people found that adding 640 mg of fish oil daily for four weeks reduced blood clotting in healthy adults.
Additionally, another small study found that fish oil intake was associated with an increased risk of nasal congestion, with 72% of young adults consuming 1-5 grams of oil daily (7).
For this reason, it is recommended that you stop taking fish oil before surgery and talk to your doctor before taking additional medications if you are taking a blood thinner such as warfarin.
Summary Taking large amounts of fish oil can interfere with blood clotting, which can increase the risk of bleeding and cause symptoms such as nosebleeds or bleeding.
A study of 90 people on dialysis found that taking 3 grams of omega-3 fatty acids per day significantly reduced both systolic and diastolic blood pressure compared to a placebo.
Also, an analysis of 31 studies found that taking fish oil is effective in lowering blood pressure, especially in people with high blood pressure or high cholesterol (
Although this effect is beneficial for people with high blood pressure, it can cause serious problems for people with high blood pressure.
Fish oil can also interact with the blood
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