If we could absolutely, positively say that the benefits of eating seafood comes entirely from omega-3 fats, then downing fish oil pills would be an alternative to eating fish. The same holds true of other foods. Taking even a handful of supplements is no substitute for wealth of nutrients you get from eating fruits, vegetables, and whole grains.
What should you do if you currently take fish oil? If your doctor prescribed them—they are an approved and effective treatment for people with high blood triglyceride levels—follow his or her instructions until you can have a conversation about fish oil. Also, you can get omega-3s from ground flaxseed or flaxseed oil, chia seeds, walnuts, canola oil, and soy oil.
Interestingly, people with major depression appear to have lower blood levels of omega-3s 29 , 85 , Studies show that fish oil and omega-3 supplements may improve symptoms of depression 87 , 88 , A number of behavioral disorders in children, such as attention deficit hyperactivity disorder ADHD , involve hyperactivity and inattention.
Given that omega-3s make up a significant proportion of the brain, getting enough of them may be important for preventing behavioral disorders in early life Fish oil supplements may improve perceived hyperactivity, inattention, impulsiveness, and aggression in children. This may benefit early life learning 93 , 94 , 95 , Fish oil supplements have been shown to help reduce hyperactivity, inattention, and other negative behaviors.
People who eat more fish tend to experience a slower decline in brain function in old age 97 , 98 , Nevertheless, some very small studies have shown that fish oil may improve memory in healthy, older adults , Asthma, which can cause swelling in the lungs and shortness of breath, is becoming much more common in infants. A number of studies show that fish oil may reduce asthma symptoms, especially in early life , , , Furthermore, fish oil supplements in pregnant mothers may reduce the risk of allergies in infants During old age, bones can begin to lose their essential minerals, making them more likely to break.
This can lead to conditions like osteoporosis and osteoarthritis. Calcium and vitamin D are very important for bone health , but some studies suggest that omega-3 fatty acids can also be beneficial. People with higher omega-3 intakes and blood levels may have better bone mineral density BMD , , A number of small studies suggest that fish oil supplements reduce markers of bone breakdown, which may prevent bone disease If you do not eat 1—2 portions of oily fish per week, you may want to consider taking a fish oil supplement.
Below is a list of things to consider when taking a fish oil supplement:. WHO recommends a daily intake of 0. However, it may be necessary to increase the dosage if you are pregnant, nursing, or at risk of heart disease Choose a fish oil supplement that provides at least 0. To avoid this, you can choose a supplement that contains an antioxidant, such as vitamin E.
Also, keep your supplements away from light — ideally in the refrigerator. The production of fish oil from anchovies and similar small fish is more sustainable than that from large fish. Depression can be a serious illness. If you or someone in your family may have depression, consult a health care provider. Research on omega-3s for ADHD has had conflicting results.
Some research indicates that people who eat more seafood may have a reduced risk of cognitive decline. The people studied were participants in a larger eye disease study, and all of them had age-related macular degeneration AMD. Eye Diseases. Age-Related Macular Degeneration. Age-related macular degeneration AMD is an eye disease that can cause vision loss in older people.
Dry Eye Disease. The results of several small studies had suggested that taking omega-3 supplements might help relieve symptoms of dry eye disease.
However, a NIH-sponsored study that tested omega-3 supplements for a full year in a larger group study participants with moderate-to-severe dry eye disease found that the supplements were no more helpful than a placebo an inactive substance. Retinitis Pigmentosa. Only a few studies have been conducted on omega-3s for retinitis pigmentosa, and these studies have not shown any clear evidence of beneficial effects. Other Conditions. Rheumatoid Arthritis. Conventional medical treatment for rheumatoid arthritis can slow joint damage.
Infant Development. The nutritional value of seafood is important during early development. The Dietary Guidelines for Americans — and guidance from the U. Food and Drug Administration and Environmental Protection Agency recommend that women who are pregnant or breastfeeding eat at least 8 ounces but no more than 12 ounces of a variety of seafood each week, from choices that are lower in methyl mercury.
Methyl mercury can be harmful to the brain and nervous system if a person is exposed to too much of it. In , AHRQ reviewed studies that evaluated the effects of giving omega-3 supplements to pregnant or breastfeeding women or giving formulas with added DHA to infants. Also, when women took omega-3 supplements during pregnancy, their pregnancies lasted a little longer, but there was no effect on the risk of premature birth. In a study published after the AHRQ report, scientists in Denmark gave high-dose fish oil supplements or placebos to pregnant women during the third trimester of pregnancy.
Children born to mothers who had taken fish oil were less likely to develop asthma or persistent wheezing in early childhood, and this was most noticeable in children whose mothers had low blood levels of EPA and DHA before they started to take the supplements.
However, other studies that evaluated the effects of omega-3 supplementation during pregnancy on childhood asthma risk have had inconsistent results. Miscellaneous Conditions. Omega-3s have been studied for other conditions, with either inconclusive or negative results. Side effects of omega-3 supplements are usually mild. They include unpleasant taste, bad breath, bad-smelling sweat, headache, and gastrointestinal symptoms such as heartburn, nausea, and diarrhea. Several large studies have linked higher blood levels of long-chain omega-3s with higher risks of prostate cancer.
The reason for these apparently conflicting findings is unclear. Omega-3 supplements may interact with drugs that affect blood clotting. More Information. Currently, topics that NCCIH-funded researchers are investigating include: How changes in the intake of omega-3s and other fatty acids affect patients with migraine Which patients with depression might respond to EPA How genetic differences affect the fate of omega-3s in the body The effects of flaxseed, which is rich in ALA, in an animal model of ovarian cancer.
More To Consider. For More Information. Toll-free in the U. Office of Dietary Supplements ODS , National Institutes of Health NIH ODS seeks to strengthen knowledge and understanding of dietary supplements by evaluating scientific information, supporting research, sharing research results, and educating the public.
MedlinePlus To provide resources that help answer health questions, MedlinePlus a service of the National Library of Medicine brings together authoritative information from the National Institutes of Health as well as other Government agencies and health-related organizations. Key References.
Age-Related Eye Disease Study 2 research group. Omega-3 fatty acids for depression in adults. Cochrane Database of Systematic Reviews. Associations of omega-3 fatty acid supplement use with cardiovascular disease risks.
Meta-analysis of 10 trials involving 77, individuals. JAMA Cardiology. AHRQ publication no. Fish oil-derived fatty acids in pregnancy and wheeze and asthma in offspring. New England Journal of Medicine. Journal of the National Cancer Institute.
N-3 fatty acid supplementation for the treatment of dry eye disease. Grey A, Bolland M. Clinical trial evidence and use of fish oil supplements.
Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PLoS One. Accumulated evidence on fish consumption and coronary heart disease mortality: a meta-analysis of cohort studies. It's not clear whether fish oil is safe for people who are allergic to seafood.
Take fish oil supplements under a doctor's supervision. Taking high doses of fish oil supplements might increase the risk of bleeding and possibly increase the risk of stroke. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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