The truth about omega 3 side effects and how to avoid them

Have you considered omega-3 supplements but are still holding off a bit because of stories about side effects? What is really true and what is exaggerated? In this blog, we tell you honestly what omega-3 side effects there are, how common they are and - more importantly - how to easily prevent them.

What 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? Many of what people mistake for "side effects" are actually signs of poor quality.

Those pesky fishmongers 

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 bad taste of fish means that the omega-3 fatty acids have become damaged. They have been oxidized (turned rancid) and that is not necessarily good for your body.

A good omega-3 oil never burps up. In fact, you can even take quality fish oil right off the spoon with no unpleasant aftertaste. This is sometimes the difference between a (cheaper) fish oil of unknown origin and fresh fish oil from Arctic cod.

Gastrointestinal complaints 

Some people get gastrointestinal problems from omega-3 supplements. You take a capsule and get bloating, 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 is much more common than with quality omega-3s. 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? Then, of course, you can react to fish oil. But this is not necessarily the case, because a reaction often comes from protein. A liquid fish oil contains no protein, only fat. In contrast, a capsule contains fish gelatin, which is 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 valuable EPA and DHA fatty acids, but made by algae instead of fish. Do you have a fish allergy? Are you a vegan? Or do you just 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 a little thinner and lower your blood pressure a little. For most people, this is not a problem. In fact, EPA and DHA contribute to normal heart function* and can help maintain normal blood pressure*. Do you already have naturally low blood pressure or take blood thinners? If so, it is wise to consult with your doctor.

Does omega 3 affect your blood sugar? 

Have you read anywhere that omega-3 can affect your blood sugar? This occurs by using extremely high doses, much more than what people normally take. At regular doses (like those in supplements), nothing happens to your blood sugar at all. Are you diabetic and still worried? Then just 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's really going on, we can get down to practical tips. Almost all omega-3 side effects can be prevented with the right choices.

1. Choose quality with certifications: look for the MSC label for fish oil or the Vegan label for algae oil. These certifications are your guarantee that the fish was caught sustainably and the oil is freshly processed, or that the algae oil is 100% plant-based.
2. Note the source: 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, uses only fillet leftovers from cod - that's how you get freshness without waste.
3. Always take it with food: during or shortly after a meal, possibly even with some fat, such as nuts or avocado. This prevents stomach upset and improves absorption. Do not use it on an empty stomach if you are sensitive to that. 
4. Choose the form that suits you: don't 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 well worth it. EPA and DHA contribute to normal heart function*. DHA is also good for your brain function* and helps maintain normal vision*. EPA and DHA may also help maintain normal blood pressure*. These benefits are scientifically proven and recognized by the European Food Safety Authority.

Finally, do 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 might have thought. Millions of people worldwide use omega-3 daily without any problem. With the right approach, you are among them. 

Most important? Choose a supplement with the MSC label for fish oil or the Vegan label for algae oil. That ensures quality and sustainability. Fresh, pure omega-3 gives no nasty side tastes. So don't let fear of side effects keep you from giving your heart, brain and eyes the nutrition they need.

*Approved EFSA health claims. The beneficial effect for heart function and brain function is obtained at a daily intake of 250 mg 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).