Your doctor may have told you to eat oily fish (not fried) at least twice a week. For example, fish like salmon, mackerel, herring, and sardines. The main reason for this is that these fish are rich in omega-3 fatty acids. These are healthy fats that are good for your heart, brain, and many other functions in your body.
Why are Omega-3 so important to us?
Simply put, our bodies cannot make omega-3s on their own. Therefore, we need to get this nutrient from the foods we eat. The best natural ways to get omega-3s are:
- Oily fish: Fish like mackerel, herring, sardines, sardines, and tuna.
- Flaxseeds
- Nuts like walnuts
However, while it is best to get these from food, many people do not get enough omega-3s from their daily diet. If that is the case for you, the first step should be to add fish and other omega-3-rich foods to your diet. Because these foods not only provide omega-3s, but also many other nutrients that our body needs, such as protein, vitamins, and minerals .
Let's learn about the main types of omega-3s.
There are three main types of omega-3 fatty acids. To understand them simply, see the table below.
| Omega-3 type | There is mainly | What it does to the body |
|---|---|---|
| EPA (Eicosapentaenoic Acid) | Fish, foods like eggs fortified with omega-3, and fish oil pills. | Helps reduce inflammation in the body. |
| DHA (Docosahexaenoic Acid) | In fish, fortified foods, fish oil pills, and supplements made from algae. | Essential for healthy brain function and survival. |
| ALA (Alpha-linolenic Acid) | In walnuts, chia seeds, flax seeds, and vegetable oils like canola and soybean. | The body converts this ALA into the more active forms EPA and DHA, but only in very small amounts . |
Do over-the-counter (Non-prescription) pills really work?
Here's a very important thing. Many studies conducted to prevent or treat a disease have shown that taking low-dose omega-3 supplements (which you can buy over-the-counter) daily does not provide significant health benefits.
The only clearly proven health benefits are in the form of high-dose omega-3 (prescription-strength omega-3) prescribed by a doctor.
Therefore, if you just buy omega-3 pills from the pharmacy and take them, they may not give you the results you expect.
So what's the difference between the Omega-3 that a doctor prescribes and the Prescription Omega-3?
Omega-3 pills that a doctor prescribes for you contain a much higher dose of omega-3 than the ones you can buy over the counter. They are also regularly monitored by drug regulatory authorities for their quality and safety.
When it comes to blood lipids, they include good cholesterol (HDL), bad cholesterol (LDL), and triglycerides . Your doctor is most likely to prescribe omega-3s for you if your triglyceride levels are very high (over 500 mg/dL).
Some studies show that these medications can increase your good cholesterol (HDL) levels. However, they can also increase your bad cholesterol (LDL) levels. Because there are so many factors to consider, only your doctor can decide if this medication is right for you.
High triglyceride levels increase the risk of heart disease and stroke. They can also cause inflammation of the pancreas (pancreatitis).
Here are some types of omega-3 medications that doctors prescribe:
- `Epanova` (omega-3-carboxylic acids) - This contains both EPA and DHA.
- `Lovaza` (omega-3-acid ethyl esters) - This also contains both EPA and DHA.
- `Omtryg` (omega-3-acid ethyl esters) - This also contains both EPA and DHA.
- `Vascepa` (icosapent ethyl) - This contains only EPA.
Are there any side effects to these pills?
Yes, like any medication, these can have side effects. It depends on the type you take.
Non-prescription Omega-3s from the pharmacy
The amount of omega-3s on the label may not actually be in the pill. Because they are not as strictly regulated as drugs, they may also contain other unwanted ingredients. Minor side effects include:
- Fishy odor or a fishy taste in the mouth
- Stomach discomfort
If you are pregnant, breastfeeding, taking blood thinners, or have an allergy to fish/seafood , you should definitely talk to your doctor before using any of these supplements.
Prescription Omega-3s
These side effects vary depending on the type of medication.
| Drug type | Possible side effects |
|---|---|
| Epanova | Diarrhea, nausea, stomach pain. |
| Lovaza and Omtryg | Bloating, an unpleasant taste in the mouth, stomach discomfort. |
| Vascepa | Joint pain. |
Important point to pay attention to!
When taken in high doses, omega-3 can affect blood clotting. This means that if you bleed, it may take longer for the blood to stop. Therefore, if you are taking blood thinners like Warfarin/Coumadin , or if you are a frequent user of painkillers like Aspirin or Ibuprofen , it is essential to tell your doctor about this before taking omega-3.
Take-Home Message
- The best and safest way to get omega-3 is to eat natural foods, such as oily fish.
- Low-dose omega-3 pills purchased from pharmacies without a doctor's prescription have no proven benefit in treating medical conditions.
- A doctor will prescribe omega-3 mainly for people with very high blood triglyceride levels. It should only be taken under medical advice.
- Tell your doctor about any supplements you are taking, especially if you are pregnant, breastfeeding, or taking other medications.
- Do not take high doses of omega-3 supplements on your own. Only your doctor knows what is best for your health condition.
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