While they're important to all your cells, omega-3s are concentrated in high levels in cells in your eyes and brain. In addition, omega-3s provide your body with energy (calories) and support the health of many body systems. These include your cardiovascular system and endocrine system.
Energy Boost
According to the University of Maryland Medical Center, consuming too few omega-3s can lead to fatigue, mood swings and depression. Therefore, taking a daily dose of fish oil capsules is an easy way to help prevent you from feeling sluggish.
There's strong evidence that omega-3 fatty acids can significantly reduce blood triglyceride levels. There also appears to be a slight improvement in high-density lipoprotein (HDL, or "good") cholesterol, although an increase in levels of low-density lipoprotein (LDL, or "bad") cholesterol also was observed.
One study of 395 children, for instance, showed that taking 600 mg of omega-3 fatty acids daily for 16 weeks helped improve sleep quality ( 22 ). In some cases, though, taking too much fish oil may actually interfere with sleep and contribute to insomnia.
Omega-3 not only helps brain function, attention levels, memory and alertness, but also are an anti-inflammatory, helping to renew cells and energy levels. Naturally found in fish oil, this can be an issue for those following a plant-based diet.
How long does it take for omega-3's to work? Levels of omega-3's build up quickly in the body once you take supplements. But it may take 6 weeks to 6 months to see a significant change in mood, pain, or other symptoms.
While some customers report feeling a difference in a matter of a few weeks, it more commonly takes up to 3 months to document clinical effects. Interestingly, research indicates that fish oil users frequently experience increased benefits up to one year before the effects start to plateau.
Because most of the benefits of fish oil are associated with long-term use, you can take it at any time of day. That said, splitting your supplement into two smaller doses in the morning and at night can reduce acid reflux.
Side effects of omega-3 supplements are usually mild. They include unpleasant taste, bad breath, bad-smelling sweat, headache, and gastrointestinal symptoms such as heartburn, nausea, and diarrhea. Several large studies have linked higher blood levels of long-chain omega-3s with higher risks of prostate cancer.
Omega 3s may improve sleep quality and sleep quantity in adults. Research suggests omega 3 fatty acids from regularly consuming fish may boost your sleep quality, help you fall asleep more quickly and improve your daytime performance.
Fatty fish is a rich source of omega-3 fatty acids, a major building block of the brain. Omega-3s play a role in sharpening memory and improving mood, as well as protecting your brain against cognitive decline.
In general, omega-3 helps to reduce risks of heart diseases and cancer. However, women benefit more as omega-3 protects against certain conditions that affect only women such as menstrual pain, osteoporosis and rheumatoid arthritis.
Summary. Some evidence suggests that taking supplements that contain omega-3 with a meal that contains fat can increase absorption. As a result, people may wish to take fish oil at breakfast, lunch, or dinner. However, there is no correct or incorrect time to take it.
Omega-3 fatty acids are well known for their impressive health effects. Taking concentrated omega-3 supplements may benefit brain health and improve certain symptoms of brain fog, including difficulties with attention and memory ( 17 ).
Although recommendations can vary widely, most health organizations recommend an intake of at least 250–500 milligrams of combined EPA and DHA, the two essential forms of omega-3 fatty acids, per day ( 24 , 25 , 26 ).
The AHA says taking up to 3 grams of fish oil daily in supplement form is considered safe. Don't take more than that unless you discuss it with your doctor first.
People taking blood pressure medication should talk to a doctor before trying these supplements. Blood clotting: Omega-3s might also affect blood clotting, so people with clotting disorders, bleeding disorders, and those taking clotting medication should talk to a doctor before supplementing with fish oil.
No interactions were found between magnesium citrate and Omega-3.
People should eat oily fish twice per week to get adequate EPA and DHA, and they should include plant-based sources of ALA in their diet. Health sources recommend that people should not exceed 3 g of omega-3 in a day, unless otherwise directed by a medical professional.
Generally, fish oil does not produce results very quickly. Most people will start to see benefits after taking fish oil daily for a time between four weeks and three months. It is unlikely, however, that you will discontinue fish oil after this duration of time, even if you do start to see benefits.
When taken by mouth: Fish oil is likely safe for most people in doses of 3 grams or less daily. Taking more than 3 grams daily might increase the chance of bleeding. Fish oil side effects include heartburn, loose stools, and nosebleeds. Taking fish oil supplements with meals or freezing them can reduce these issues.
Potential Health Benefits of Fish Oil
The DHA found in fish oil supplements has been proven to protect against Alzheimer's disease and dementia. Researchers have also concluded that increased DHA consumption reduces the risks of diseases that often accompany Alzheimer's, like diabetes and cardiovascular disease.
So, how much Omega-3 per day should you consume? Many doctors often recommend 1000 to 1200 mg of fish oil, because that amount of fish oil contains the total amount of Omega-3s the doctor wants you to consume.