|  | Diet Nutrition | Vitamins

Easy Way to Take Fish Oil

Fish oil is an important source of omega-3 fatty acids. According to the Mayo Clinic, multiple studies have shown that fish oil may lower triglycerides, reduce instances of heart attack and stroke, and reduce buildup of plaque in the arteries. Supplements are an easy way to take fish oil daily and may improve heart health without risking getting too much mercury in your system.

  1. Sources

    • Fish oil may come from either natural sources or from supplemental capsules. According to the American Heart Association (AHA), you can get get omega-3 fatty acids from fatty fish like salmon, herring, mackerel, tuna and lake trout. These types of fish are high in oils, especially eicosapentaenoic acid (EPA) as well as docosahexaenoic acid (DHA), which work together to lower triglyceride levels, according to the Mayo Clinic.

      As with any supplement, you must speak with your physician before taking to reduce any risks or complications. Physician approval is recommended by the AHA because omega-3 fatty acids may cause bleeding in some individuals.

    Taking Fish Oil

    • One easy way to get fish oil is to eat it naturally. If you choose to eat fish, the AHA recommends individuals who do not have documented coronary heart disease to eat fatty fish twice a week, as well as eat other heart healthy foods such as flaxseed, walnuts and canola oil.

      Those who have documented coronary heart disease are recommended to take a fish oil supplement if approved by a physician in addition to eating 1 g of fatty fish per day. Patients who have high triglyceride levels are recommended to consume 2 to 4 g each day of fish oil supplements while under a physician's care.

      For some people, taking large supplements is hard and fish oil capsules generally come in a larger size. An easy alternative to regular fish oil pills are those supplements designed for children and other individuals who find it hard to swallow large pills. According to Dr. James O'Keefe of the Mid-America Heart Institute in Bethesda, Maryland, adults should get approximately 500 mg of fish oil each day for optimal living.

      Fish oil is also available in liquid form, making it easier for children or adults to get their recommended dosage without the unpleasantly large pill, taste or possible upset stomach. Nordic Naturals makes Cod Liver Oil with a strawberry flavoring for easy consumption.

    Safety

    • Taking fish oil every day is an easy way to reduce heart related ailments; however, it is important to get the approval from a doctor to prevent any complications. Those who are diabetic may be prone to raised blood sugar, and patients may have an increased risk in bleeding. Eating more fish than recommended may increase risks of methylmercury, especially in women who are pregnant or breastfeeding.

      Other side effects may include diarrhea, intestinal upsets, indigestion and acid reflux. To cut down on these side effects when taking capsule supplements, take the fish oil with meals.

Vitamins - Related Articles