What about fish oil? An expert explains the pros and cons of taking this dietary supplement

 How much you should take per day and how to incorporate it. 

 Everyone always talks about how important vitamins and supplements are for health, but do you need to take them all? In short, the answer is no, and it's best to pay attention to your own specific health needs. Fish oil in particular has many health benefits, but it can also have some side effects that are not the best. Here we explain why too much fish oil can  be bad for your health and how much you should take every day. READ MORE 

What is fish oil?

"Fish oil is derived from the tissues of fatty fish such as herring, tuna, anchovies, and mackerel," says Chris Mohr, MD, R.D., fitness and nutrition consultant at Fortune Recommends Health.  . "It's rich in omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential nutrients that our bodies can't produce themselves."

Health benefits of fish oil  

Fish oil has benefits for many parts of the body, but is especially beneficial for heart and brain health. Here's a brief look at how the supplement works. 

Good for cardiovascular health 

Mohr says fish oil reduces the risk of high cholesterol and high triglyceride levels are  good for cardiovascular health. Many studies, including one in the Journal of Research in Pharmacy Practice, have also found that  taking fish oil and other fatty acids regularly can significantly lower blood pressure. If you already have low blood pressure, be careful about taking fish oil, as it may interact with some medications. 

Fish oil strengthens the brain 

 While there is no evidence that fish oil improves brain function in people with Alzheimer's disease, a study in Neurobiological Aging found that taking fish oil supplements improved brain function in people with mild brain diseases, such as mild cognitive impairment (MCI). Improves age-related cognitive decline. (Learn how omega-3 fatty acids are good for your health.) 

What  side effects does fish oil have? Fish oil supplements 

Taking fish oil is usually beneficial, but too much of it can have side effects. So make sure you take the right amount for your health. 

Can cause acid reflux 

Fish oil is good for your overall heart health, but it often causes acid reflux, nausea, and stomach problems. Moore points out that this is because of the high fat content  in these supplements. "These side effects can usually be managed by adjusting the dosage or timing of administration," READ MORE

Fish oil can cause atrial fibrillation 

If you have heart problems, taking fish oil isn't necessarily the best thing to do. According to a study published in the journal BMJ Medicine, people with heart problems who regularly take fish oil had a 13% higher risk of developing atrial fibrillation or arrhythmia and a 5% higher risk of stroke. 

Michelle Roosenstein, MD, preventive cardiology nutritionist, registered dietitian,  and certified diabetes educator, adds, "This could be caused by a number of factors, including: For example, if the dosage is too high, the fish oil can go rancid and oxidize." 

How much fish oil should I take?

 The amount of fish oil you should take depends on your specific health needs. "However, a general guideline is to get 250 to 500 milligrams of  EPA and DHA combined per day to maintain overall health," says Rosenstein. When looking for a supplement, Moore and Rutenstein recommend choosing one with the right levels of EPA and DHA. If you don't eat fish, taking these supplements is an easy alternative. "Fatty acids are essential for optimal health and reduced inflammation, so it's important to get them through your diet and supplements," READ MORE