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Omega-3
"Omega-3" is short for omega-3 fatty acids. These 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 (see Omega-3 Benefits for more information).
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 and too little omega-3. 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 between the two 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.
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 -- This product seems 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 of the effect on thromboxane A2, these supplements 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 will become available.
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 these supplements for a variety of uses, and some of these uses have more scientific evidence in their favor than others.
Because omega-3 fatty acids have been studied quite a bit, good information about their dosing is available. Although it is probably best to obtain this macronutrient through your diet, this is difficult for many people.
Omega-3 fatty acid supplements may cause some side effects. These will vary, depending on the type ( 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 (from fish oil supplements)
- Heartburn or indigestion
- Nausea
- Diarrhea
- Gas and bloating (from flaxseed).
(Click Omega-3 Side Effects to learn more, including potentially serious side effects you should report immediately to your healthcare provider.)
A normal dietary intake 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.
(Click Omega-3 Safety for more information, including any available warnings and precautions.)
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 may cause severe problems, such as internal bleeding.
How Should Omega-3 Be Stored?
Refer to the label of your individual supplement for information on how to best store it. Keep these and all 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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Written by/reviewed by: Kristi Monson, PharmD; Arthur Schoenstadt, MD
Last reviewed by: Kristi Monson, PharmD;
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