While often used interchangeably, omega-3 and fish oil are not the same. Omega-3 fatty acids are a type of polyunsaturated fat found in seafood and plants. Fish oil is oil extracted from fish that contains many essential fatty acids, including omega-3.
There are three main types of omega-3: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).
EPA and DHA are commonly found in seafoods such as salmon, mackerel, and tuna, as well as in shellfish and fish oil supplements. ALA is mainly found in plant oils and foods such as flaxseed, canola oil, soybean oil, chia seeds, and walnuts.
You can also get omega-3 from supplements. Aside from fish oil, other dietary supplements that contain omega-3s include cod liver oil, krill oil, Algal (suitable for vegetarians), and flaxseed oil. If you are allergic to fish oil, you can get omega-3 from these other sources.
In addition, you can get prescription omega-3, such as Lovaza and Vascepa, which are sometimes recommended for people with heart conditions.
Fish oil is extracted from fish tissue and contains both monounsaturated and polyunsaturated fatty acids. It is also a rich source of omega-3 fatty acids, especially EPA and DHA. However, fish oils may have more EPA than DHA. In addition, fish oil contains other compounds, such as vitamins A and D.
Some studies also suggest that omega-3s in fish oil have a higher nutritional value than those in plant sources.
Omega-3 has several benefits for heart health, blood pressure, and mood. However, not all studies agree on these benefits of omega-3, especially for heart health.
Reduces Risk of Heart Disease
Studies show that omega-3 fatty acids can help reduce the risk of heart disease, including heart attack and stroke.
Omega-3 supplements containing only high-dose EPA appear to have a greater effect on heart disease than those containing both EPA and DHA.
Lowers Blood Pressure
Omega-3 can help lower blood pressure, especially when used at a dose of 2 to 3 grams daily. Some research suggests that doses higher than the recommended 3 grams per day may help lower blood pressure in people at higher risk of heart disease.
May Support Healthy Outcomes in Pregnancy
Some studies suggest that taking omega-3 during pregnancy improves immune function and lowers the risk of asthma in infants. However, pregnant people should aim to get their omega-3s through foods rather than supplements, if possible. This is because there is not enough research on taking omega-3 supplements during pregnancy to confirm their safety.
May Improve Brain Function
Taking omega-3s, either through food or supplements, may improve memory, learning, and thinking, as well as overall blood flow in the brain. There is some evidence that DHA may also protect the brain and reduce the risk and progression of neurological disorders (conditions that affect the brain or spinal cord) like Alzheimer’s disease.
May Boost Mood
Omega-3 may also help boost mood and improve motivational symptoms (lack of interest or energy), especially in people with depression. The effect appears better when used in combination with antidepressants compared to the use of antidepressants alone.
May Reduce Inflammation
Omega-3s, especially EPA and DHA, have anti-inflammatory effects that may help reduce inflammation and pain. In clinical trials, omega-3 has helped manage symptoms in people with rheumatoid arthritis.
The recommended daily intake of omega-3 fatty acids is between 250 and 500 milligrams (DHA and EPA combined). However, higher doses of up to 3,000 milligrams are sometimes used to reduce the risk of heart disease, with the supervision of a medical professional.
You can eat one to two servings (3-4 ounces) of fish each week to get enough omega-3 fatty acids. If you don’t have any heart problems, the American Heart Association recommends eating fatty fish at least two times a week, or about 500 milligrams of EPA/DHA per day.
Omega-3 is generally safe when used in doses up to 3 grams daily. However, you may experience some side effects such as:
- Unpleasant taste (fishy taste after taking fish oil supplements)
- Bad-smelling sweat
- Headache
- Vomiting
- Constipation or diarrhea
- Joint pain
- Heartburn
- Burping
People with nut allergies may experience an allergic reaction when using omega-3 derived from nuts; however, this is rare.
Drug Interactions
Omega-3s from either fish oils, algal oils, or nuts may interact with medications you take. Drug interactions to consider include:
- Anticoagulants: High doses of omega-3 fatty acids may increase the risk of bleeding when used with anticoagulants such as Coumadin (warfarin) or antiplatelet drugs such as Plavix (clopidogrel).
- Blood sugar-lowering drugs: Omega-3 can lower blood sugar. Taking it alongside diabetes medication can lower your blood sugar levels more than intended.
- NSAIDs: Taking non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, with omega-3 can increase the risk of bleeding as both have blood-thinning effects.
Omega-3 might interact with other medications not listed. If you are taking any other medicines, check with your healthcare provider to ensure it is safe to take omega-3 or fish oil with your current medication.
