Fish oil, found in salmon and tuna or
available as a supplement, is one of those supplements that’s recently taken
off massively in terms of its popularity as a cure all for almost any ailment
and as a natural health booster. Unlike many of these fads however, fish oil
has many very real benefits that have been backed up with research. The side
effects of fish oil are clearly noticeable and will indeed make you healthier
and cure many health complaints. But what effects are those? And are there any
fish oil side effects that you need to be wary of?
Well let’s start with the good. Studies
are being published on an almost daily basis that reveal over and over again
the countless benefits of fish. Most of these are a result of either the omega
3 fatty acids contained in fish oil, or their ability to sooth joints.
Firstly fish oils can be used as anti inflammations and can improve your body’s inflammatory responses. This means
that conditions such as prostatitis, arthritis, cystitis (and pretty much
anything ending in ‘tis’) will be far less painful and uncomfortable. Further
to this Omega 3 fatty acids have many cardiovascular benefits and can help
lower cholesterol and blood pressure while increasing the ‘good’ HDL
cholesterol. This in turn means less chance of a heart attack, stroke or heart
disease. With heart disease being one of the major killers in the Western World
this can only be a good thing right?
The slightly more interesting fish oil
side effects however are those that is has on the brain. Omega 3 fatty acids
have been shown to improve recall, reasoning and attention by aiding the
communication of neurons (brain cells) across synapses. This also helps to
protect against various mental disorders, such as depression and schizophrenia
and to prevent dementia and Alzheimer’s. Children too have been shown to reap
benefits from fish oil side effects and cases of ADD and ADHD can be improved
with supplementation. These brain benefits can also be appreciated by babies in
the womb, resulting in many pregnant and nursing mothers supplementing their
diets with fish oil.
As though these benefits weren’t enough
of a reason to supplement with fish oil, it can also help prevent cancer –
particularly breast, colon and prostate cancer. Like antioxidants, omega 3 fatty
acids help to prevent alterations in normal cells that are the basis of cancer.
So there are many benefits of fish oil
and omega three fatty acids, but as with any supplementation or diet change the
pros need to be measured up against the side effects. So what, if any, are the
fish oil side effects?
Like anything, it’s important to
supplement with fish oil in moderation. If you take the recommended amount and
follow any guidelines that come with supplementation then you should reap the
benefits with few to no side effects. The only fish oil ‘side effects’ that you
might notice are a fishy taste lingering in the mouth after first taking the
oil and potentially ‘fishy burps’. Most supplements however have been put
through chilling and filtration processes to prevent this being a major
problem, while if you’re getting your fish oil naturally then you’ll probably
anticipate the fishy taste ahead of time.
Some individuals also complain of
suffering from oily skin when taking fish oils. This can potentially lead to
acne, though conversely can actually be used to treat acne as it stops the body
from needing to produce extra oil of its own.
It’s also important to bare in mind
that fish oil thins blood (which is how it reduces cholesterol and heart
disease) which while generally a good thing can be unwise if you’re already
taking medication to thin your blood or if you suffer from a condition such as hemophilia, von willebrands syndrome, lupes or their derivatives that prevent
the blood from clotting.
When taken in excessive amounts however
overdose is possible and fish oil side effects become more pronounced.
Excessively thinning the blood can lead dizziness and low blood pressure. Other
side effects that have been noted are nausea, diarrhea, nosebleeds and heartburn.
Again these are only observed when the daily doses exceed 12 grams and are
still unusual even under these conditions.
Some supplements such as cod liver oil
however also contain vitamins such as vitamin A and D. If taken in high doses
these too can be toxic again meaning you should temper your intake of cod liver
oil. If you are taking other supplements such as vitamin tablets as well then
you should also ensure that the two don’t add up to more than your RDA.
Finally fish oils may contain traces of
mercury and other toxins. While these will be harmless in small doses, again
they may become notable health threats if taken in excess.
So to conclude fish oil side effects
are many and varied and mostly very positive. Like most things though, moderation
should be applied in their consumption to avoid getting too much of a good
thing.
-Bird
