What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential dietary macronutrients. This means that they are important components of the human diet that must be obtained through food. Three omega-3 fatty acids are important for human nutrition, including:
Recently, there has been much interest in omega-3 fatty acids for a variety of different health benefits.
Omega-3 Fatty Acid Side Effects
Omega-3 fatty acid supplements may cause some side effects. These side effects will vary, depending on the type of omega-3 (DHA, EPA, or ALA) and the source (fish,
flaxseeds, nuts, or other sources). Omega-3 fatty acid side effects may include:
- Easy bruising or bleeding
- A fishy aftertaste or bad breath (with fish oil supplements)
- Heartburn or indigestion
- Nausea
- Diarrhea
- Gas and bloating (with flaxseed).
Are Omega-3 Fatty Acids Safe?
A normal dietary intake of
omega-3 fatty acids is safe and beneficial for most people, although high-dose supplementation may cause problems. Some people may be more likely to experience problems than others. Therefore, you should talk with your healthcare provider prior to taking an omega-3 fatty acid supplement if you have:
- A bleeding disorder
- Diabetes
- Familial adenomatous polyposis, a genetic condition involving colon polyps
- Any allergies, including allergies to foods (especially fish), dyes, or preservatives.
Also, let your healthcare provider know if you are:
Make sure to tell your healthcare provider about all other medicines you are taking, including prescription and non-prescription medicines, vitamins, and herbal supplements.
Many people wonder how omega-3 fatty acids are different from omega-6 fatty acids. Although omega-6 fatty acids are essential to human nutrition, the typical North American diet may actually contain too much omega-6 fatty acids and too little omega-3 fatty acids. Omega-6 fatty acids are found in a wide variety of commonly consumed foods, like grains and many cooking oils, while omega-3 fatty acids are found in less commonly consumed foods, such as oily fish, certain nuts, and
flaxseed.
It seems that the ratio of omega-6 fatty acids versus omega-3 fatty acids is what is really important. Consuming too much omega-6 compared to omega-3 may increase the risk of numerous health problems, including
heart disease, cancer,
depression, and various inflammatory diseases.
How Do Omega-3 Fatty Acids Work?
In addition to their basic role as essential nutritional components necessary for normal growth and development,
omega-3 fatty acids have many different effects in the body, including:
- Inflammation -- Omega-3 fatty acids seem to decrease inflammation in the body by suppressing a specific enzyme (COX-2) and inflammatory chemicals such as interleukin-1 (IL-1) and tumor necrosis factor (TNF).
- Triglycerides -- DHA and EPA omega-3 fatty acids may lower triglyceride levels by several different mechanisms.
- Blood clotting and blood pressure -- Omega-3 fatty acids decrease the production of a chemical called thromboxane A2. This chemical causes blood platelets to stick together, which encourages blood clots and increases blood pressure. Because omega-3 fatty acids decrease thromboxane A2, they can "thin" the blood (perhaps preventing blood clots) and lower blood pressure.
These are just a few of the ways that researchers think omega-3 fatty acids may work for a variety of conditions. As more studies are done, more information about how they work will become available.
Are Omega-3 Fatty Acids Effective?
Omega-3 fatty acids (usually in the form of
fish oil) have been studied quite a bit and seem to provide numerous health benefits. People take omega-3 supplements for a variety of uses, and some of these uses have more scientific evidence in their favor than others
(see Does Omega-3 Work? for more information).
Dosing Information for Omega-3 Fatty Acids
Because omega-3 has been studied quite a bit, good information about omega-3 fatty acid dosing is available. Although it is probably best to obtain omega-3 fatty acids through your diet, this is difficult for many people.
Drug Interactions With Omega-3 Fatty Acids
What If I Take an Overdose of Omega-3 Fatty Acids?
It is not known exactly what to expect from an overdose of omega-3 fatty acids, or even if an overdose is possible, but it is reasonable to assume that taking too much may cause the usual
side effects of omega-3 fatty acids, but they may be more severe. Theoretically, an overdose could cause severe problems, such as internal bleeding.
How Should Omega-3 Fatty Acids Be Stored?
Refer to the label of your individual omega-3 supplement for information on how to best store it. Keep omega-3 fatty acid supplements out of the reach of children. If you have a problem with a fishy aftertaste (or what is often called a "fish burp") from a
fish oil omega-3 supplement, try keeping it in the freezer.
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