What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential dietary macronutrients. This means 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.
Are There Side Effects With Omega-3 Fatty Acids?
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). Possible 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 supplements 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.
Omega-3 Fatty Acids Versus Omega-6 Fatty Acids
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 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 these 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 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).
Because omega-3 has been studied quite a bit, good information about dosing is available. Although it is probably best to obtain omega-3 fatty acids through your diet, this is difficult for many people.
What If I Take an Overdose?
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, 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 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 the
fish oil supplement, try keeping it in the freezer.
