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This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 16 references cited in this article, which can be found at the bottom of the page.
This article has been viewed 24,575 times.
Fish oil supplements are a popular source of omega-3s, which are fatty acids necessary for a number of bodily functions.[1] Before you start taking fish oil or any other supplement, ask your doctor about proper dosing and potential drug interactions. While taking this supplement could be beneficial if you don’t eat fish, eating nutritious food is usually better than any supplement. Go for rich sources of omega-3s, like salmon, trout, and other fatty fish, and plant oils, like flaxseed, canola, and soybean oils.
Steps
Method 1
Method 1 of 2:
Taking Fish Oil Supplements
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1Consult your healthcare provider before starting any supplement. It’s always best to talk to your primary doctor, dietitian, or pharmacist before taking fish oil or any other supplement. Ask them what daily dosage is right for you, depending on your age, the product you’re using, and other factors. It’s especially important to consult a medical professional if you’re pregnant or take a prescription medication.[2]
- Fish oil can interact with some prescription drugs, including warfarin and other blood-thinning medications.[3]
- Avoid fish oil if you have a fish or shellfish allergy. If you're concerned about your omega-3 levels, ask your doctor to recommend an alternative supplement.
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2Take your fish oil with a healthy high-fat meal. Try to take your fish oil with foods that are rich in healthy fats, like avocado or nuts, as this will help your body absorb it better. Taking it with food can also reduce side effects such as fishy burps and indigestion.[4]Advertisement
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3Refrigerate liquid fish oil and store tablets at room temperature. While tablets are more convenient for most people, there are no major differences between tablet and liquid forms. If you go with a liquid product, choose one in a dark bottle, and store it in the refrigerator after opening.[5]
- Liquid fish oil in clear bottles will go bad faster.
- As long as they’re kept out of direct sunlight, tablets can be safely stored at room temperature.
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4Take less than 2 grams (0.071 oz) of fish oil supplement per day. Unless your doctor recommends a higher amount, don’t exceed 2 grams (0.071 oz) per day. Higher amounts are sometimes prescribed for patients with high triglycerides, which is a type of fat associated with heart issues, diabetes, and other medical conditions.[6]
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5Don’t confuse fish oil with cod liver oil. Fish liver oils contain lots of vitamins A and D, and consuming too much of either can be toxic.[7] Make sure your product is labelled fish oil (not derived from the liver) and carries the seal of a third-party quality control organization, such as the U.S. Pharmacopoeia seal or European Pharmacopoeia Standard. Fish oils aren’t regulated by the American Food and Drug Administration (FDA).[8]
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6Avoid products that taste or smell fishy. Throw away liquid or tablet fish oil supplements with a bad fishy odor or taste. Check your product’s expiration date, and throw it away if it’s expired.[11]
- Many tablet forms have a shelf life of 90 days after opening. Liquid supplements typically have a shorter shelf life.
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7Weigh the pros and cons of taking a supplement. Eating nutritious food is better than taking supplements, so it's best to just eat 2 or 3 servings of fish per week.[12] However, fish oil or another omega-3 supplement could be the way to go if you're allergic to seafood, a vegetarian, or just don't like fish.
- If you already get your omega-3s from a healthy diet, supplements probably won’t do much. There isn’t any evidence that it’s beneficial to consume more omega-3s than your body needs.
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Method 2
Method 2 of 2:
Eating Foods That Contain Omega-3s
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1Eat at least 2 servings of fatty fish per week. Salmon, sardines, trout, herring, and albacore tuna are the best sources of omega-3s. If you eat 3 to 4 ounces (85 to 113 g) of fish 2 to 3 times per week, you’ll meet your omega-3 requirements.[13]
- Wild fish typically have higher omega-3 levels than farmed fish.
- Fatty fish and dietary supplements are the only practical sources of the omega-3s EPA and DHA.
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2
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3Get the omega-3 ALA from flaxseed, chia seeds, walnuts, and canola oil. Plant oils and other vegetarian sources contain an omega-3 called ALA, which stands for alpha-linolenic acid. Your body can convert small amounts of ALA into the other types, but you might want to ask your healthcare provider about a supplement if you don’t eat fish.[16]
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4Avoid seafood that might contain mercury if you’re pregnant. Women who are pregnant or breastfeeding and young children should be selective about the types of fish they eat. Avoid king mackerel, shark, swordfish, and tilefish, as they can contain higher levels of mercury. Pregnant or breastfeeding women and young children should also limit albacore tuna to 6 ounces (170 g) per week.[17]
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Warnings
- Avoid fish oil if you have a seafood allergy. If you have an allergy and are concerned about your omega-3 levels, ask your doctor to recommend an alternative dietary supplement.⧼thumbs_response⧽
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References
- ↑ https://nccih.nih.gov/health/omega3/introduction.htm#hed3
- ↑ https://nccih.nih.gov/health/tips/omega
- ↑ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/#h9
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/2847723
- ↑ http://www.mensfitness.com/nutrition/supplements/truth-about-fish-oil-0
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3563284/
- ↑ https://nccih.nih.gov/health/omega3/introduction.htm
- ↑ https://ods.od.nih.gov/Health_Information/ODS_Frequently_Asked_Questions.aspx#Brands
- ↑ http://www.nhs.uk/chq/Pages/1757.aspx?CategoryID=54&
- ↑ https://medlineplus.gov/druginfo/natural/1040.html
- ↑ https://u.osu.edu/buckmdblog/2010/11/28/everything-you-need-to-know-about-fish-oil-supplements/
- ↑ https://www.health.harvard.edu/blog/fish-oil-friend-or-foe-201307126467
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/fish
- ↑ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/#h3
- ↑ https://foodandnutrition.org/january-february-2016/lowdown-essential-omega-3-fatty-acids-diet/
- ↑ https://www.health.harvard.edu/blog/fish-oil-friend-or-foe-201307126467
- ↑ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#h10
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Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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