What Is Fish Oil?
Extracted from the fatty tissues of oily fish, fish oil contains various beneficial chemicals like DHA, EPA and most importantly, omega 3 fatty acids. The fish do not produce omega 3 fatty acids on their own. They consume a lot of algae or smaller fishes that contain this beneficial fatty acid. So, fishes higher up in the food chain accumulate larger amounts of omega 3 fatty acids, which is why large predatory fishes like swordfish, tilefish and shark are tapped as fish oil sources. However, this biomagnification is also responsible for the pooling of toxic materials collected from various fishes. What Are Its Benefits? It relieves constipation, boosts memory, improves eye health, supports bone and joint health, and may reduce the risk of prostate cancer. Who Can Use It? Generally safe for anyone without a serious medical history. How Often? Up to 3 grams is safe for daily consumption. Caution Excess or bad-quality fish oil can lead to digestive issues, heartburn, and nosebleeds.
Fish Oil And Constipation – The Myth
There are several instances of people asking in online forums whether fish oil causes constipation. They claim that after taking fish oil supplements they have had difficulty in passing stool. This claim is also ratified by several articles found online. However, it is a myth because scientific studies have shown that fish oil relieves constipation. The only possible explanation behind these claims is that they were ingesting some other supplements or foods that could be causing constipation.
How It Helps
Does fish oil help with constipation? Fish oil contains omega-3 fatty acids known to ease irritable bowel syndrome, a condition that may cause constipation as a symptom (1). Fish oil stimulates intestinal alkaline phosphatase production, which is important for good gut bacterial communication and helps reduce intestinal inflammations. So moderate fish oil, a high fiber diet with proper water consumption for nutrition, and exercise can help to reduce constipation. Fish oil may be suggested to pregnant women and anyone, in general, suffering from constipation. Some believe the oil helps in lubrication of the colon and ease the passage of food, though more research is warranted in this regard. The omega 3 fatty acids also help in reducing the associated inflammation. Thus, all problems related to constipation are also addressed if you take fish oil supplements.
Other Benefits
Apart from relief from constipation, fish oil also treats several other symptoms. Other benefits include:
Caution
Although the benefits are aplenty, fish oil is not devoid of side effects (7). Consuming excessive or poor-quality fish oil can cause diarrhea, and vitamin A toxicity (as most fish oil contains high vitamin A). Also, fish oil is not advised for people with low blood pressure or people on blood-thinning medications. Also, with increasing pollution in the oceans, many small fishes and algae ingest toxic materials that are not only harmful to them and the rest of the food chain, but are also non-biodegradable. This means that when such organisms are eaten by predators, they are passed on to the latter. By consuming a number of toxin-infested fishes, these predators accumulate lots of toxins. As a result, these toxins are passed into fish oil and consequently to those who take this supplement. Apart from that, consuming fish oil may also cause gas and bloating. Let’s learn more about it.
Does Fish Oil Cause Gas?
Consuming fish oil supplements may sometimes cause gastrointestinal discomfort due to the high levels of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found in fish oil. These may irritate the gastrointestinal tract in some individuals and cause gastrointestinal discomfort, gas, or bloating (8). This may be due to the dosage, the form of fish oil (liquid or capsules), or an individual’s sensitivity. Start with a lower dose and gradually increase it to help minimize these side effects. You can take fish oil with your meals also to reduce the likelihood of digestive discomfort. If you experience persistent or severe gas, bloating, or other digestive issues when taking fish oil, consult a doctor. They may recommend alternative sources of omega-3 fatty acids or adjust your dosage to minimize these side effects. Who should not take fish oil? People who are allergic to seafood should avoid fish oil. Is 1000 mg of fish oil too much? No. 1000 mg of fish oil supplies around 300 mg of combined EPA and DHA (250-500 mg of EPA and DHA is allowed) (10). What happens when you take omega-3 every day? Omega-3 fats may help prevent heart disease and improve brain function when consumed every day. Is it better to take fish oil in the morning or at night? You can take fish oil any time in the day. How soon does fish oil start working? Most people experience the benefits of fish oil within two to three months. What is better than fish oil for inflammation? You can explore krill oil benefits; it is considered better than fish oil for inflammation.
Illustration: Can Fish Oil Cause Constipation?
Explore the world of fish oil pills, packed with multiple health benefits. However, there are precautions you should know. Uncover the potential side effects and ways to avoid them in this informative video. Watch it now!
