Have you considered taking omega-3 supplements, but are still a bit hesitant because of stories about side effects? What’s really true, and what’s exaggerated? In this blog, we’ll give you an honest look at what omega-3 side effects there are, how often they occur, and—more importantly—how you can easily prevent them.
What are the side effects of omega-3?
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 mistake for “side effects” are actually signs of poor quality.
Those Annoying Fishmongers
Maybe you've experienced this: you take an omega-3 capsule, and hours later you can still taste fish. Many people think this is normal, but nothing could be further from the truth. That unpleasant fishy taste means the omega-3 fatty acids have been damaged. They've oxidized (gone rancid), and that isn't necessarily good for your body.
A good omega-3 oil never leaves a fishy aftertaste. In fact, you can even take high-quality fish oil straight from the spoon without any unpleasant aftertaste. This is sometimes the difference between a (cheaper) fish oil of unknown origin and fresh fish oil made from Arctic cod.
Stomach and intestinal problems
Some people experience stomach and intestinal discomfort from omega-3 supplements. You take a capsule and feel bloated, nauseous, or have diarrhea. But once again, quality plays a role here. Rancid, damaged oils irritate your stomach much more than fresh, pure omega-3.
This happens much more often with cheap supplements than with high-quality omega-3 supplements. And when it does happen, it usually goes away within a few days. Your stomach just needs some time to get used to the new supplement.
Allergic reactions
Are you allergic to fish or shellfish? If so, you might also have a reaction to fish oil. But this isn’t necessarily the case, because reactions are often caused by protein. Liquid fish oil contains no protein, only fat. Capsules, on the other hand, do contain fish gelatin, which is a protein.
Fortunately, you don't 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 beneficial EPA and DHA fatty acids, but they’re produced by algae instead of fish. Do you have a fish allergy? Are you vegan? Or do you simply prefer a plant-based diet? If so, algae oil is the perfect choice.
Does omega-3 affect your blood pressure and blood clotting?
Omega-3 can slightly thin your blood and lower your blood pressure a bit. For most people, this isn’t a problem. In fact, EPA and DHA contribute to normal heart function* and can help maintain normal blood pressure*. If you naturally have low blood pressure or are already taking blood thinners, it’s a good idea to check with your doctor first.
Does omega-3 affect your blood sugar?
Have you read somewhere that omega-3 can affect your blood sugar? This happens when extremely high doses are taken—much more than what people normally consume. At normal doses (such as those found in supplements), your blood sugar remains completely unaffected. Are you diabetic and still concerned? Then just keep an eye on your blood sugar for the first few weeks. You’ll see that nothing changes.
Prevent Omega-3 Side Effects with These 4 Tips
Now that you know what’s really going on, we can get started with some practical tips. You can prevent virtually all omega-3 side effects by making the right choices.
- Choose quality with certifications: look for the MSC label on fish oil or the Vegan label on algae oil. These certifications guarantee that the fish was sustainably caught and the oil was freshly processed, or that the algae oil is 100% plant-based.
- Pay attention to the source: fresh fish oil from Arctic cod caught in cold, clean waters is very different from oil of unknown origin that may have traveled around the world for months. Arctic Blue , for example, uses only cod fillet trimmings—this ensures freshness without waste.
- Always take it with food: during or shortly after a meal, possibly even with a little fat, such as nuts or avocado. This prevents stomach upset and improves absorption. Do not take it on an empty stomach if you are sensitive to it.
- Choose the form that's right for you: don't like taking fish oil? You can also opt for 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 supplements? Simple: the benefits are well worth it. EPA and DHA contribute to normal heart function*. DHA is also good for brain function* and helps maintain normal vision*. EPA and DHA may also help maintain normal blood pressure*. These benefits have been scientifically proven and recognized by the European Food Safety Authority.
Finally: Do you experience side effects from omega-3?
The truth about omega-3 side effects is that they do exist, but they’re much rarer than you might think. Millions of people worldwide take omega-3 every day without any problems. With the right approach, you can 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 doesn’t have any unpleasant aftertaste. So don’t let fears of side effects keep you from giving your heart, brain, and eyes the nutrition they need.
*Health claims approved by the EFSA. The beneficial effect on heart function and brain function is achieved with a daily intake of 250 mg of EPA and DHA. For vision, the beneficial effect is achieved with 250 mg of DHA. For blood pressure, the beneficial effect is achieved with 3 grams of EPA and DHA per day (it is not safe to take more than 5 grams of EPA and DHA per day).
