5 side effects of fish oil you may not know about
1. Hyperglycemia
Studies show
that taking too much omega-3 fatty acids has the potential to increase blood
sugar levels in people with diabetes. Another study found that taking 8 grams
of omega-3 fatty acids daily could lead to a 22% increase in blood sugar levels
in type 2 diabetics in about 8 weeks.
Talking about
the cause of this situation, scientists believe that consuming high doses of
omega-3 can increase glucose production stimulation, contributing to long-term
increase in blood sugar levels.
However, other
studies have shown that only a very high dose of omega-3 affects blood sugar.
In fact, a
combination of more than 20 studies found that daily doses of 3.9g of EPA and
3.7g of DHA (the two main forms of omega-3 fatty acids) did not affect the
blood sugar levels of those people. people with type 2 diabetes.
2. Bleeding
Bleeding gums
and nosebleeds are two of the common side effects of fish oil.
A study of 56
people found that taking 640mg of fish oil a day for 4 weeks inhibited blood
clotting in adults. In addition, another study found that taking fish oil
supplements may lead to a higher risk of nosebleeds. According to this report,
72% of teenagers suffer from epistaxis when taking about 1 - 5g of fish oil
daily.
Therefore,
before performing surgery, patients are often advised to stop using fish oil if
they are. At the same time, you should consult your doctor if you want to take
supplements if you are on blood thinners such as warfarin.
3. Low blood pressure
Numerous
studies have shown that taking fish oil can effectively lower blood pressure,
especially for people with high blood pressure or high cholesterol. This use of
fish oil is beneficial for people with high blood pressure but will cause
serious problems for people who have low blood pressure.
There have
been many documents recording the ability to lower blood pressure of fish oil.
A study of 90 people on dialysis found that consuming 3g of omega-3 fatty acids
per day significantly reduced their diastolic and systolic blood pressure
compared to the placebo group. (placebo).
Fish oil may
also interact with some antihypertensive drugs. Therefore, the first thing you
need to do is discuss with your doctor before you want to take supplements
while you are being treated for hypertension.
4. Diarrhea
Diarrhea is
also one of the most common side effects of fish oil, alongside other digestive
symptoms such as bloating, especially when taken in high doses.
In addition to
fish oil, a few other omega-3 supplements sometimes cause diarrhea. Flaxseed
oil, a popular fish oil substitute for vegans, has also been shown to have a
laxative effect and increase the frequency of bowel movements.
If you have
diarrhea after taking omega-3s, review whether you use these products during
meals and consider reducing your dose to monitor whether diarrhea persists.
5. Acid reflux
While these
supplements are known for their amazing effects on heart health, they have
heartburn side effects in many users. Other symptoms of acid reflux including
belching, nausea, and feeling sick to the stomach are common side effects of
fish oil, largely because of too high fat levels. In several studies, fat has
been shown to cause indigestion.
Taking
moderate doses and taking fish oil supplements with meals can reduce acid
reflux effectively as well as reduce associated symptoms. Moreover, you can
divide the dose into several times a day to reduce indigestion.
To minimize the side effects of fish oil, how much
should be used?
Despite
various recommendations, most health organizations recommend using at least
250–500mg of a mixture of EPA and DHA, two essential forms of omega-3 fatty
acids, every day. However, depending on the health status as well as different
stages, the recommended omega-3 dosage may vary.
WHO recommends
that pregnant women take 300mg of a mixture of EPA and DHA, which requires
about 200mg of DHA. For babies up to 1 year of age, the amount of omega-3 to
provide is about 500mg, increasing gradually to the amount for adults at age
14. For adults, women need 1,100mg a day and 1,600mg for men.
According to
the European Food Safety Authority, supplementing with omega-3 fatty acids
remains safe at doses up to 5,000mg daily.
A general rule
of thumb when taking omega-3 supplements is if you experience any of the side
effects, reduce your intake or assess your body's ability to meet omega-3 needs
through alternative food sources. So.
