How to Take Fish Oil for Improved Health

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Your complete guide to supplementing with fish oil

Co-authored by Claudia Carberry, RD, MS

Last Updated: December 21, 2023 References

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Taking Fish Oil Supplements

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Eating Foods That Contain Omega-3s

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Warnings

Fish oil supplements are a popular source of omega-3s, which are fatty acids necessary for a number of bodily functions.^{[1]
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Research source} Before you start taking fish oil or any other supplement, ask your doctor about proper dosing and potential drug interactions. While taking this supplement could be beneficial if you don’t eat fish, eating nutritious food is usually better than any supplement. Go for rich sources of omega-3s, like salmon, trout, and other fatty fish, and plant oils, like flaxseed, canola, and soybean oils.

Method 1

Method 1 of 2:

Taking Fish Oil Supplements

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Consult your healthcare provider before starting any supplement. It’s always best to talk to your primary doctor, dietitian, or pharmacist before taking fish oil or any other supplement. Ask them what daily dosage is right for you, depending on your age, the product you’re using, and other factors. It’s especially important to consult a medical professional if you’re pregnant or take a prescription medication.^{[2]
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- Fish oil can interact with some prescription drugs, including warfarin and other blood-thinning medications.^{[3]
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- Avoid fish oil if you have a fish or shellfish allergy. If you're concerned about your omega-3 levels, ask your doctor to recommend an alternative supplement.
Try to take your fish oil with foods that are rich in healthy fats, like avocado or nuts, as this will help your body absorb it better. Taking it with food can also reduce side effects such as fishy burps and indigestion.^{[4]
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Refrigerate liquid fish oil and store tablets at room temperature. While tablets are more convenient for most people, there are no major differences between tablet and liquid forms. If you go with a liquid product, choose one in a dark bottle, and store it in the refrigerator after opening.^{[5]
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- Liquid fish oil in clear bottles will go bad faster.
- As long as they’re kept out of direct sunlight, tablets can be safely stored at room temperature.
Unless your doctor recommends a higher amount, don’t exceed 2 grams (0.071 oz) per day. Higher amounts are sometimes prescribed for patients with high triglycerides, which is a type of fat associated with heart issues, diabetes, and other medical conditions.^{[6]
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Don’t confuse fish oil with cod liver oil. Fish liver oils contain lots of vitamins A and D, and consuming too much of either can be toxic.^{[7]
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Research source} Make sure your product is labelled fish oil (not derived from the liver) and carries the seal of a third-party quality control organization, such as the U.S. Pharmacopoeia seal or European Pharmacopoeia Standard. Fish oils aren’t regulated by the American Food and Drug Administration (FDA).^{[8]
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- Pregnant women should avoid vitamin A supplements and foods that contain high levels of vitamin A, such as liver pâté and liver sausage.^{[9]
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- For most people, cod liver oil is safe, but it’s essential to monitor your dosage and consult your doctor about potential drug interactions.^{[10]
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Avoid products that taste or smell fishy. Throw away liquid or tablet fish oil supplements with a bad fishy odor or taste. Check your product’s expiration date, and throw it away if it’s expired.^{[11]
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- Many tablet forms have a shelf life of 90 days after opening. Liquid supplements typically have a shorter shelf life.
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Weigh the pros and cons of taking a supplement. Eating nutritious food is better than taking supplements, so it's best to just eat 2 or 3 servings of fish per week.^{[12]
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Go to source} However, fish oil or another omega-3 supplement could be the way to go if you're allergic to seafood, a vegetarian, or just don't like fish.
- If you already get your omega-3s from a healthy diet, supplements probably won’t do much. There isn’t any evidence that it’s beneficial to consume more omega-3s than your body needs.

Method 2

Method 2 of 2:

Eating Foods That Contain Omega-3s

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1
Eat at least 2 servings of fatty fish per week. Salmon, sardines, trout, herring, and albacore tuna are the best sources of omega-3s. If you eat 3 to 4 ounces (85 to 113 g) of fish 2 to 3 times per week, you’ll meet your omega-3 requirements.^{[13]
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- Wild fish typically have higher omega-3 levels than farmed fish.
- Fatty fish and dietary supplements are the only practical sources of the omega-3s EPA and DHA.
You can find eggs, yogurt, juices, dairy and nondairy milk, and other products fortified with omega-3s.^{[14]
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Research source} Just keep in mind a serving of fish contains a lot more omega-3s than fortified foods.^{[15]
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Plant oils and other vegetarian sources contain an omega-3 called ALA, which stands for alpha-linolenic acid. Your body can convert small amounts of ALA into the other types, but you might want to ask your healthcare provider about a supplement if you don’t eat fish.^{[16]
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Women who are pregnant or breastfeeding and young children should be selective about the types of fish they eat. Avoid king mackerel, shark, swordfish, and tilefish, as they can contain higher levels of mercury. Pregnant or breastfeeding women and young children should also limit albacore tuna to 6 ounces (170 g) per week.^{[17]
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Warnings

Avoid fish oil if you have a seafood allergy. If you have an allergy and are concerned about your omega-3 levels, ask your doctor to recommend an alternative dietary supplement.

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