Have you considered omega-3 supplements, but are you still holding back a little because of stories about side effects? What is really true and what is exaggerated? In this blog we honestly tell you which omega-3 side effects exist, how often they occur and, more importantly, how you can easily prevent them.
Which omega 3 side effects are there?
Let's start with the facts. Yes, omega-3 supplements can have side effects. But before you panic: real side effects are rare and usually mild. The problem? Much of what people see as ‘side effects’ are actually signs of poor quality.
Those annoying fishy burps
Maybe you know it: you take an omega-3 capsule and hours later you still taste fish. Many people think this is normal, but nothing could be further from the truth. That nasty fishy taste means the omega-3 fatty acids have been damaged. They have oxidized (become rancid) and that is not necessarily good for your body.
A good omega-3 oil never causes burping. In fact, you can even take quality fish oil straight from the spoon without a nasty aftertaste. This is sometimes the difference between a (cheaper) fish oil of unknown origin and fresh fish oil from Arctic cod.
Stomach and intestinal complaints
Some people get stomach and intestinal complaints from omega-3 supplements. You take a capsule and get a bloated feeling, nausea or diarrhea. But here again, that same quality plays a role. Rancid, damaged oils irritate your stomach much more than fresh, pure omega-3.
With cheap supplements, this happens much more often than with quality omega-3. And if it does happen, it usually passes within a few days. Your stomach just needs to get used to the new addition.
Allergic reactions
Are you allergic to fish or shellfish? Then of course you can also react to fish oil. But this is not necessarily the case, because a reaction is often caused by protein. A liquid fish oil contains no protein, only fat. A capsule, on the other hand, does contain fish gelatin, which is protein.
Fortunately, you do not have to miss out on the benefits of omega-3. There are great plant-based alternatives such as algae oil.
Algae oil contains the same valuable EPA and DHA fatty acids, but made by algae instead of fish. Do you have a fish allergy? Are you vegan? Or do you simply prefer to stay plant-based? Then algae oil is a perfect choice.
Does omega 3 affect your blood pressure and blood clotting?
Omega-3 can make your blood slightly thinner and lower your blood pressure a little. For most people this is not a problem. In fact, EPA and DHA contribute to the normal function of the heart* and can help maintain normal blood pressure*. Do you naturally have low blood pressure or are you already using blood thinners? Then it is wise to consult your doctor.
Does omega 3 affect your blood sugar?
Have you read somewhere that omega-3 can affect your blood sugar? This arises from the use of extremely high doses, much more than what people normally take. At normal doses (such as those in supplements) nothing at all happens to your blood sugar. Are you diabetic and still worried? Then you can simply keep an eye on your blood sugar for the first few weeks. You will see that nothing changes.
Prevent omega 3 side effects with these 4 tips
Now that you know what is really going on, we can get started with the practical tips. You can prevent virtually all omega-3 side effects by making the right choices.
- Choose quality with certifications: look for the MSC certification for fish oil or the Vegan certification for algae oil. These certifications are your guarantee that the fish has been caught sustainably and the oil has been freshly processed, or that the algae oil has been made 100% plant-based.
- Pay attention to the origin: fresh fish oil from Arctic cod from cold, clean waters is very different from oil of unknown origin that may have traveled the world for months. Arctic Blue, for example, only uses fillet trimmings from cod: that way you get freshness without waste.
- Always take it with food: during or shortly after a meal, possibly even with some fat, such as nuts or avocado. This prevents stomach complaints and improves absorption. Do not use it on an empty stomach if you are sensitive to that.
- Choose the form that suits you: do you not like swallowing fish oil? You can also choose convenient fish oil capsules, algae oil or even tasty gummies.
The benefits outweigh the risks
Why do so many people choose to take omega-3? Simple: the benefits are more than worth it. EPA and DHA contribute to the normal function of the heart*. DHA is also good for your brain function* and helps keep your vision normal*. EPA and DHA can also contribute to the maintenance of normal blood pressure*. These benefits are scientifically proven and recognized by the European food safety authority.
Finally: will you get side effects from omega-3?
The truth about omega-3 side effects is that they exist, but they are much rarer than you may have thought. Millions of people worldwide use omega-3 daily without any problem. With the right approach, you will be one of them.
The most important thing? Choose a supplement with the MSC certification for fish oil or the Vegan certification for algae oil. That guarantees quality and sustainability. Fresh, pure omega-3 does not cause nasty aftertastes. So do not let fear of side effects stop you from giving your heart, brain and eyes the nutrition they need.
*Approved health claims from the EFSA. The beneficial effect for heart function and brain function is obtained with a daily intake of 250 mg of EPA and DHA. For vision at 250 mg of DHA. For blood pressure at 3 grams of EPA and DHA per day (it is not safe to take more than 5 grams of EPA and DHA per day).
