Omega-3 fatty acids (EPA/DHA) are essential for reducing inflammation, supporting cardiovascular health, and cognitive function.
Omega-3 fatty acids, specifically EPA and DHA, are essential polyunsaturated fatty acids vital for human health. Primarily sourced from fish oil or algae, they play key roles in cardiovascular health, brain function, eye health, inflammation reduction, and prenatal development. While beneficial, supplementation can cause mild side effects like fishy aftertaste and gastrointestinal issues. High doses may increase bleeding risk. Current research supports dosages from 250-3000mg daily of combined EPA/DHA, depending on individual needs and health goals. It is important to consider the source and purity of omega-3 supplements to minimize the risk of contaminants.
Key Information
Inside Body Harmful Score
Common Dosage
250-3000mg daily (combined EPA/DHA)
Source Type
natural
Production Process
Primarily extracted from fish oil (e.g., from fatty fish like salmon, mackerel, and sardines) through refining and purification processes. Algae-derived omega-3s are also becoming increasingly common, bypassing the need for fish. These algae are cultivated in controlled environments, and the omega-3s are extracted.
Use Type
Inside BodyPotential Benefits
This benefit focuses on decreasing inflammation throughout the body by lowering inflammatory markers, alleviating symptoms of chronic inflammation, and promoting healthy tissue and organ function. It aims to reduce pain, improve movement, and lower the chances of developing long-term diseases related to inflammation.
This benefit enhances and maintains optimal brain function, including cognitive abilities, memory, focus, learning, and mood regulation. It provides protection against age-related cognitive decline by supporting neuronal health and cerebral blood flow.
This benefit supports cardiovascular function by maintaining healthy blood pressure, cholesterol, and blood vessel elasticity, ultimately reducing the risk of heart disease. It also manages inflammation for overall heart health.
Mood improvement involves enhancing positive emotional states and reducing negative ones, leading to increased happiness, reduced anxiety, and improved emotional stability. This is achieved by influencing neurotransmitter levels, reducing inflammation, and supporting a healthy stress response.
Cardiovascular health ensures efficient blood circulation by maintaining healthy heart and blood vessels. Benefits include reduced risk of heart disease and stroke through improved blood flow and heart function.
Enhances and maintains optimal eye function and health by supporting clear vision, reducing the risk of age-related eye diseases, and protecting against environmental stressors. Benefits may extend to improved night vision and reduced eye strain.
Reduces inflammation throughout the body, addressing the root cause of many diseases. Modulates inflammatory pathways and promotes tissue healing.
Enhances cognitive function by supporting memory, attention, focus, and executive functions. Also promotes mood stability and neuroprotection.
Supports visual health by reducing age-related decline and protecting against oxidative stress and inflammation. May also reduce eye strain from screen time.
Possible Side Effects
Blood thinning reduces the blood's ability to clot, increasing the risk of bleeding. It's caused by interference with the coagulation cascade and can lead to prolonged bleeding, bruising, and potentially serious internal hemorrhaging.
Fishy burps are eructations with a fish-like odor or taste, usually resulting from fish oil supplement consumption. While harmless, they can be unpleasant.
Fishy aftertaste is a common, unpleasant side effect of fish oil supplements caused by the oxidation of omega-3 fatty acids. It results in a lingering fish-like taste and can reduce adherence to supplementation.
Gastrointestinal issues include nausea, diarrhea, abdominal discomfort, and vomiting, potentially stemming from altered gut motility, microbiota changes, or irritation. While often mild, persistent symptoms necessitate evaluation, and contributing factors like pre-existing conditions should be considered.
Increased bleeding risk occurs due to interference with blood clotting, potentially leading to prolonged bleeding, easy bruising, or internal bleeding. This risk is amplified by anticoagulant/antiplatelet medications or pre-existing bleeding disorders.
Stomach upset involves abdominal pain, cramping, bloating, and potential diarrhea, nausea, or vomiting. Severity varies depending on individual sensitivities and underlying conditions.
Scientific Evidence
Kris-Etherton PM, Harris WS, Appel LJ; American Heart Association. Omega-3 fatty acids and cardiovascular disease: new recommendations from the American Heart Association. Arterioscler Thromb Vasc Biol. 2003;23(2):151-2. / Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health effects. Adv Nutr. 2012;3(1):1-7. / Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Br J Nutr. 2012;108 Suppl 3:S201-14. / Yurko-Mauro K, McCarthy D, Rom D, Nelson EB, Blackwell A, Salem N Jr, et al. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimers Dement. 2010;6(6):456-64.
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