Why does fish oil cause diarrhea. How can fish oil lead to constipation. What are the common digestive side effects of omega-3 supplements. How to mitigate fish oil-related gastrointestinal discomfort. Are there alternatives to fish oil for omega-3 intake.

The Relationship Between Fish Oil and Digestive Health

Fish oil supplements, rich in omega-3 fatty acids, are widely consumed for their numerous health benefits. However, many users experience unpleasant digestive side effects. Understanding these effects and their causes can help individuals make informed decisions about their omega-3 intake.

What are omega-3 fatty acids?

Omega-3 fatty acids are essential nutrients that our bodies cannot produce on their own. They play crucial roles in various bodily functions, including:

• Supporting heart health
• Promoting brain function
• Reducing inflammation
• Aiding in fetal development

While omega-3s can be obtained from dietary sources like fatty fish, many people turn to supplements to meet their recommended intake.

Fish Oil and Diarrhea: Unraveling the Connection

One of the most commonly reported side effects of fish oil supplementation is diarrhea or loose stools. But why does this occur?

What causes fish oil-related diarrhea?

The primary culprit behind fish oil-induced diarrhea is not the fish oil itself, but rather the high concentration of omega-3 fatty acids. These fatty acids possess inherent laxative properties, which can lead to looser stools, especially when consumed in large amounts.

Typically, diarrhea is more likely to occur when an individual consumes more than 3 grams of fish oil per day. It’s worth noting that this side effect is not exclusive to fish oil; other omega-3 supplements, such as flaxseed oil, can produce similar results.

How can fish oil-related diarrhea be managed?

To minimize the risk of diarrhea:

1. Start with a lower dose and gradually increase it
2. Take fish oil supplements with meals
3. Consider splitting your daily dose into smaller portions throughout the day
4. Opt for high-quality, purified fish oil supplements

Gas and Bloating: The Fishy Truth About Omega-3s

Another common complaint among fish oil users is increased gas and bloating. These side effects can be particularly unpleasant due to the fishy odor that often accompanies them.

Why does fish oil cause gas?

The gas-producing effect of fish oil is related to how our bodies digest and process these supplements. When fish oil reaches the large intestine, beneficial bacteria ferment any undigested components, leading to gas formation. This process is natural and occurs with many types of foods, not just fish oil.

Can the odor associated with fish oil gas be reduced?

Yes, there are several strategies to minimize fishy odors:

• Choose enteric-coated fish oil capsules, which dissolve in the small intestine rather than the stomach
• Opt for odorless or deodorized fish oil formulations
• Store fish oil supplements in the refrigerator to reduce oxidation
• Consider taking your supplements before bedtime

The Paradox of Fish Oil and Constipation

While diarrhea is a more common side effect, some individuals report experiencing constipation after taking fish oil supplements. This seeming contradiction warrants closer examination.

How can fish oil lead to constipation?

Constipation from fish oil is less common but can occur due to:

1. Individual variations in digestive system responses
2. Dehydration caused by increased fluid loss from diarrhea
3. Changes in overall diet when incorporating fish oil supplements

It’s important to note that fish oil is not typically recommended as a treatment for constipation, and other methods should be explored first.

What should you do if you experience constipation?

If you suspect fish oil is causing constipation:

• Increase your water intake
• Add more fiber to your diet
• Consider reducing your fish oil dosage
• Consult with a healthcare professional for personalized advice

Heartburn and Indigestion: The Burning Issues

Acid reflux, heartburn, and indigestion are other potential side effects that fish oil users may encounter. These symptoms can be particularly troublesome for individuals with pre-existing digestive sensitivities.

Why does fish oil cause heartburn?

The high fat content of fish oil can trigger or exacerbate acid reflux symptoms in some individuals. When the lower esophageal sphincter relaxes inappropriately, stomach acid can flow back into the esophagus, causing the burning sensation associated with heartburn.

How can fish oil-related heartburn be prevented?

To minimize the risk of heartburn:

1. Take fish oil supplements with food, preferably a meal containing other fats
2. Avoid lying down immediately after taking fish oil
3. Consider enteric-coated supplements that bypass the stomach
4. Explore emulsified fish oil formulations, which may be easier to digest

The Fishy Burp Phenomenon: Causes and Solutions

Fish burps, characterized by an unpleasant fishy taste and odor when burping, are perhaps one of the most notorious side effects of fish oil supplementation.

What causes fish burps?

Fish burps occur when fish oil begins to break down in the stomach, releasing its fishy odor. This can be exacerbated by:

• Taking fish oil on an empty stomach
• Consuming low-quality or rancid fish oil
• Individual variations in digestive enzyme production

How can fish burps be prevented?

To reduce the likelihood of experiencing fish burps:

1. Freeze your fish oil capsules before taking them
2. Choose enteric-coated supplements
3. Opt for liquid fish oil and take it with a strongly flavored beverage
4. Consider fish oil supplements that contain digestive enzymes like lipase

Strategies for Mitigating Fish Oil Side Effects

While fish oil side effects can be unpleasant, there are numerous strategies to minimize their impact and still reap the benefits of omega-3 supplementation.

What are effective ways to reduce fish oil side effects?

Consider the following approaches:

• Take fish oil with meals to aid digestion and mask potential side effects
• Experiment with timing – some people find evening consumption more tolerable
• Freeze fish oil capsules to slow digestion and reduce burping
• Gradually increase your dosage to allow your body to adjust
• Choose high-quality, molecularly distilled fish oil to minimize contaminants
• Explore alternative forms of omega-3 supplements, such as krill oil or algal oil

Can dietary changes help reduce the need for high-dose fish oil?

Yes, increasing your intake of omega-3-rich foods can help reduce your reliance on supplements:

1. Incorporate fatty fish like salmon, mackerel, or sardines into your diet at least twice a week
2. Add omega-3-rich plant sources such as flaxseeds, chia seeds, and walnuts to your meals
3. Use oils high in omega-3s, like flaxseed oil or walnut oil, in salad dressings
4. Consider fortified foods, such as omega-3 enriched eggs or milk

By diversifying your omega-3 sources, you may be able to maintain optimal levels while minimizing supplement-related side effects.

Alternatives to Traditional Fish Oil Supplements

For those who find fish oil side effects particularly troublesome, there are alternative omega-3 sources worth considering.

What are some effective alternatives to fish oil?

Consider these options:

• Krill oil: Often better absorbed and less likely to cause fishy burps
• Algal oil: A vegetarian/vegan option that’s rich in DHA
• Cod liver oil: Provides omega-3s along with vitamins A and D
• Flaxseed oil: A plant-based option high in ALA omega-3s
• Green-lipped mussel oil: Contains a unique profile of omega-3s and may have anti-inflammatory properties

How do these alternatives compare to traditional fish oil?

When considering alternatives:

1. Krill oil may offer better absorption and fewer side effects, but is often more expensive
2. Algal oil is suitable for vegetarians and vegans but may have a different omega-3 profile
3. Plant-based options like flaxseed oil contain ALA, which the body must convert to EPA and DHA
4. Some alternatives may have additional nutritional benefits beyond omega-3s

It’s important to consult with a healthcare professional when choosing an omega-3 supplement to ensure it meets your specific needs.

Understanding Omega-3 Dosage and Quality

Proper dosage and supplement quality are crucial factors in minimizing side effects and maximizing the benefits of omega-3 supplementation.

What is the recommended dosage for omega-3 supplements?

Omega-3 dosage recommendations can vary based on individual needs and health conditions. Generally:

• The American Heart Association suggests 1-3 grams of EPA and DHA per day for those with heart disease
• For general health, 250-500 mg of combined EPA and DHA daily is often recommended
• Higher doses may be prescribed for specific conditions but should be taken under medical supervision

Always consult with a healthcare provider to determine the appropriate dosage for your specific needs.

How can you ensure you’re getting a high-quality omega-3 supplement?

To choose a high-quality supplement:

1. Look for products that have been third-party tested for purity and potency
2. Choose supplements that specify the amounts of EPA and DHA, not just total fish oil
3. Opt for brands that use sustainable sourcing practices
4. Consider supplements that have been molecularly distilled to remove contaminants
5. Check for freshness by looking at the expiration date and avoiding products with a strong fishy smell

Investing in a high-quality supplement can not only improve effectiveness but may also reduce the likelihood of experiencing unpleasant side effects.

The Future of Omega-3 Supplementation

As research into omega-3 fatty acids continues, new developments are emerging that may address some of the common side effects associated with fish oil supplementation.

What innovations are on the horizon for omega-3 supplements?

Exciting developments include:

• Enhanced absorption technologies to improve bioavailability
• Novel delivery systems, such as emulsions or nanoparticles
• Personalized omega-3 formulations based on genetic testing
• Sustainable, lab-grown sources of EPA and DHA
• Combination products that pair omega-3s with complementary nutrients

How might these innovations impact fish oil side effects?

Future developments could potentially:

1. Reduce the required dosage, minimizing gastrointestinal side effects
2. Improve targeted delivery, reducing systemic effects
3. Enhance palatability and reduce issues like fishy burps
4. Allow for more precise dosing based on individual needs
5. Provide alternatives for those with fish allergies or sensitivities

As research progresses, we may see omega-3 supplements that offer all the benefits with fewer drawbacks.

Understanding the potential side effects of fish oil and knowing how to manage them can help individuals make informed decisions about their omega-3 supplementation. By choosing high-quality products, adjusting dosages, and exploring alternatives when necessary, it’s possible to harness the health benefits of omega-3s while minimizing digestive discomfort. As always, consulting with a healthcare professional is essential when incorporating any new supplement into your health regimen.

Why Does Fish Oil Cause Diarrhea, Constipation, Gas, And Other Side…

Omega-3 fatty acids are essential nutrients that everyone needs for a healthy diet. Because the body can’t produce Omega-3s on its own, we have to consume our fatty acids. There are plenty of options in food form, including fish, but most people don’t get the recommended 8 ounces of fish per week. Enter: fish oil supplements. However, fish oil can have a few unpleasant side effects. Diarrhea, gas, and other unwanted gastrointestinal issues are common with fish oil supplements. Here’s a look at the common side effects of fish oil supplements and what you might be able to do to mitigate your discomfort.

Does Fish Oil Cause Diarrhea or Loose Bowels?

Diarrhea is one of the most common side effects of fish oil. It’s most commonly reported when a person takes over 3 grams of fish oil per day. It’s not the fish oil itself that causes diarrhea or loose bowels, but it’s actually the intake of Omega-3s. Flaxseed oil is a popular vegetarian version of fish oil, and it also has the side effect of loose bowels. Omega-3s have inherent laxative properties in them, so when you take higher doses you’re more at risk for diarrhea.

Does Fish Oil Cause Gas?

People take fish oil for its many health benefits, such as boosted cognitive function, lowering of “bad” HDL cholesterol, and increased heart health. However, the EPA and DHA Omega-3s do have a few noteworthy side effects. Gas is one of them. Many people report smelly gas as a side effect of taking fish oil supplements. This occurs because of the way that your body digests fish oil in its purest form.

Here’s the breakdown. Your digestive tract is lined with helpful bacteria that enable you to break down foods. Gas forms in your large intestine when these bacteria ferment starches, sugars, and fibers that weren’t broken down in your small intestine. This process is extremely natural and occurs in all people. Having gas does not mean anything is wrong with your health.

Can Fish Oil Cause Constipation?

Since fish oil can have the unwanted side effect of gas and diarrhea, it’s unlikely to cause constipation. However, it is possible. Sometimes gas and bloating can back you up, causing constipation instead of diarrhea.

Some people do claim that fish oil is one way to alleviate constipation. It isn’t an officially recommended use for fish oil. To alleviate constipation, try your fluids and fiber intake first. Since constipation is a rarer, yet possible side effect of fish oil, it isn’t recommended to take fish oil to alleviate constipation.

Does Fish Oil Cause Heartburn?

Since fish oil has a higher fat content, acid reflux symptoms are a common side effect of taking this Omega-3 supplement. Though you might think heartburn is linked to heart health or your cardiovascular system, heartburn is in fact a digestive tract issue. Issues such as acid reflux, heartburn, and indigestion are common while taking fish oil.

Does Fish Oil Make You Burp?

Yes. The high-fat content of fish oil is what causes those unwanted fish burps that have become synonymous with taking fish oil. Burping is a side effect of increased gas and indigestion. Some fish oil brands contain enteric coatings and lipase. Enteric coatings stay intact in your body until the supplement reaches the small intestine, reducing the possibility of fish burps. Lipase is an added enzyme that aids in digestion, making acid reflux and other burp-causing indigestion less of an issue.

Ways to Mitigate Fish Oil Side Effects

Side effects of fish oil can be quite unpleasant. After all, no one wants to have smelly gastrointestinal issues. There are a few key ways to mitigate the side effects of fish oil.

Consume With a Meal

As with any supplement, it’s best to take fish oil with a meal. This aids in digestion and can mask a lot of the side effects of fish oil. Try taking fish oil in the evening instead of first thing in the morning.

Freeze It

One alternative that helps with fish burps is to freeze your pills. This slows the digestion process, so your fish oil is further along in your digestive tract before it breaks down. Don’t stress, you’ll still get the same health benefits.

Eat More Fish

Consuming more fish (if possible), means you’ll need a smaller dose of Omega-3s to supplement your diet. Commit to eating fish once per week and use a small-dose supplement of krill oil.

Try an Alternative

Simply taking a different form of Omega-3 supplement can alleviate a lot of the unwanted side effects. Krill oil is a fish oil alternative with plenty of added bonuses. First, krill oil offers better.

Can Omega 3 Cause Constipation? – Performance Lab®

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Want to live longer? Want a stronger immune system? Sharper brain? Less pain? A more balanced gut?

While the low-fat craze may have been a thing several years back, research is shedding light on the benefits of healthy fats, especially omega-3 fatty acids.

They’re a critical part of any healthy diet and play an essential role in cognition, immunity, heart health, and the gut. But if there’s one thing that can be a deterrent for taking omega-3s, it’s that sometimes their side effects aren’t so pleasant.

Although the side effects aren’t a shoo-in for everyone who takes them, some people can experience digestive issues like diarrhea or constipation after taking them—but the reason remains somewhat of a mystery.

So, we’re diving into the issue: do omega-3 supplements come with a side of constipation, or can omega-3s alleviate constipation? Most research is diced, but we’re breaking down the truth behind the question. Keep reading to find out!

What Are Omega-3s?

Omega-3s have been the talk of the town for a while now, and there’s a good reason for it. They’re a class of essential fatty acids associated with a lengthy list of potential health benefits.

However, unlike certain compounds, your body can’t omega-3 fatty acids on its own, so you must obtain them from diet or supplementation to ensure you’re meeting your needs.

And for people on a plant-based diet, meeting the requirements can be tough, as plant-based omega-3s aren’t readily converted into EPA and DHA, the two primary omega-3s.

The three main types of omega-3s we hear about are EPA, DHA, and ALA:

• Eicosapentaenoic Acid (EPA): EPA is a 20-carbon fatty acid found in cold-water oily fish, algae oil, and krill oil. Your body can synthesize EPA in its original form. EPA and DHA offer the most health benefits of all omega-3s.
• Docosahexaenoic Acid (DHA): A 22-carbon fatty acid in oily fish, krill oil, algae oil, and fish oil supplements. DHA can be converted back to EPA to maintain balance if too much DHA is consumed.
• Alpha-linolenic Acid (ALA): A plant-based short-chain omega-3 that can be converted into longer-chained EPA and DHA. However, the process is relatively inefficient; less than 10% is converted into EPA/DHA ^1/sup>.

Although you’ll find several forms of omega-3s, EPA and DHA are the two active forms and are the most readily absorbed and utilized by the body.

While readily found in many plant foods, ALA can be converted to EPA and DHA, but the conversion process is inefficient and yields only small amounts.

Omega-3s are essential to many physiological functions and are incorporated in many body parts, with high concentrations in cell membranes, where they play a structural role in regulating viscosity and inflammation ².

They’re also a key component of fetal development, healthy aging, and the retina. And if that’s not enough, EPA and DHA are precursors to several metabolites that are potent lipid mediators that may be beneficial in preventing or treating several diseases ³.

It’s also important to remember that most people don’t get enough omega-3s in their diet. Most modern diets contain anywhere from a 20:1 or 30:1 ratio of omega-6 to omega-3 fatty acids ⁴.

Omega-3s are anti-inflammatory, while omega-6s are pro-inflammatory, so a diet high in pro-inflammatory fats could be a problematic breeding ground for disease. Ideally, we want to aim for a 1:1 or 2:1 ratio of omega-6 to omega-3.

How They help: Omega-3s And Constipation

While omega-3s may not cause constipation, they can help to relieve it if you’re left dealing with a backup.

Because fats and oils are natural lubricants, they can help to get the ball rolling in the bathroom, but where constipation and bowel movements are concerned, omega-3s have a few clear advantages.

Intestinal alkaline phosphatase

Omega-3 fatty acids have been shown to increase the production of intestinal alkaline phosphatase (IAP) ^{7, 8}.

IAP is essential for maintaining gut homeostasis and reducing inflammation in the intestines. Researchers have also found links between reduced IAP concentrations and digestive conditions like IBS ⁹.

Antimicrobial properties

Omega-3s have inherent antimicrobial properties that may help prevent certain endotoxin-producing bacteria species from causing damage to the gut ⁷.

Because endotoxins promote inflammation, blocking their build-up can help to mitigate intestinal inflammation and prevent effects like constipation.

Healthier gut flora

The health of your body starts with the health of your gut, and research shows that omega-3s can help balance gut health and promote a healthier gut composition ¹⁰.

Clinical studies of people with IBS found that omega-3 supplementation resulted in a higher population of beneficial bacterial species and lower levels of harmful bacterial groups, promoting a more balanced and favorable microbiome ⁷.

Other Benefits Of Omega-3s

On top of promoting better bowel movements, omega-3s are also great for several other things.

Decreases Inflammation

While there’s a long list of benefits for omega-3s, this one usually tops the charts. Their ability to reduce inflammation is a big one behind their popularity.

Although some degree of inflammation benefits the body by strengthening immune responses, chronic inflammation is a driving factor for disease ¹¹.

Studies find that supplementing with omega-3s can decrease levels of C-reactive protein (CRP), IL-6, and TNF-a, which are all inflammatory markets ¹².

And on top of supporting the treatment of inflammatory conditions like rheumatoid arthritis, ulcerative colitis, and Crohn’s, curbing inflammation is also protective against chronic health conditions like heart disease, diabetes, and cancer ¹³.

Boosts Mood

Research finds that boosting your intake of omega-3s may also bring big benefits when it comes to boosting mood and mental health. They find that people with a higher intake of omega-3 fatty acids have a lower risk of depression than people with a lower intake ¹⁴.

One study even found that taking omega-3s decreased symptoms of anxiety by a whopping 20%, but they’re also beneficial for bipolar disorder and schizophrenia ^15-17.

Supports better brain health

Omega-3s, especially DHA, are critical for brain health, and thanks to their powerful anti-inflammatory properties, they may be beneficial for slowing cognitive decline ¹⁸.

Some research suggests they may also improve blood flow to the brain, which is associated with better performance for cognitive tasks, a sharper memory, and a decreased risk of developing dementia ¹⁹.

Promotes Heart Health

Heart disease is one of the leading causes of death worldwide, and something as simple as omega-3s may help reduce your risk.

Studies show that increasing your intake of omega-3 fatty acids may help reduce several risk factors for heart disease and optimize heart health. It’s been shown to reduce inflammation, decrease triglycerides, and increase blood levels of HDL “good” cholesterol ²⁰.

Additionally, consuming omega-3-rich fatty fish three times a week may reduce diastolic blood pressure, another major risk factor for heart disease ²¹.

Maintains healthy bones and joints

Aging comes with some unwelcome side effects like arthritis, joint pain, and osteoporosis, but boosting your intake of omega-3s could offer protection against them.

Studies find that supplementing with omega-3 fatty acids can boost calcium absorption to increase bone strength and integrity and protect against bone loss and the risk of osteoporosis ²².

Omega-3s also reduce inflammation, which may benefit people with arthritis and joint pain ²³.

References

1. Gerster H. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? Int J Vitam Nutr Res. 1998;68(3):159-173.
2. Lazzarin N, Vaquero E, Exacoustos C, Bertonotti E, Romanini ME, Arduini D. Low-dose aspirin and omega-3 fatty acids improve uterine artery blood flow velocity in women with recurrent miscarriage due to impaired uterine perfusion. Fertil Steril. 2009;92(1):296-300.
3. Serhan CN, Chiang N, Van Dyke TE. Resolving inflammation: dual anti-inflammatory and pro-resolution lipid mediators. Nat Rev Immunol. 2008;8(5):349-361.
4. Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002;56(8):365-379.
5. Bradberry JC, Hilleman DE. Overview of omega-3 Fatty Acid therapies. P T. 2013;38(11):681-691.
6. Ramos CI, Andrade de Lima AF, Grilli DG, Cuppari L. The short-term effects of olive oil and flaxseed oil for the treatment of constipation in hemodialysis patients. J Ren Nutr. 2015;25(1):50-56.
7. Costantini L, Molinari R, Farinon B, Merendino N. Impact of Omega-3 Fatty Acids on the Gut Microbiota. Int J Mol Sci. 2017;18(12):2645.
8. Habib TB. Useful Effects of Omega-3 Fatty Acids on Serum Alkaline phosphatase And Gamma-glutamyl-transferase Levels in Middle Aged Patients with Diabetes mellitus. BRC. 2020;6(1):806-809.
9. Bilski J, Mazur-Bialy A, Wojcik D, et al. The Role of Intestinal Alkaline Phosphatase in Inflammatory Disorders of Gastrointestinal Tract. Mediators Inflamm. 2017;2017:9074601.
10. Noriega BS, Sanchez-Gonzalez MA, Salyakina D, Coffman J. Understanding the Impact of Omega-3 Rich Diet on the Gut Microbiota. Case Rep Med. 2016;2016:3089303.
11. Furman D, Campisi J, Verdin E, et al. Chronic inflammation in the etiology of disease across the life span. Nat Med. 2019;25(12):1822-1832.
12. Li K, Huang T, Zheng J, Wu K, Li D. Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6 and tumor necrosis factor α: a meta-analysis. PLoS One. 2014;9(2):e88103.
13. Hunter P. The inflammation theory of disease. The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment. EMBO Rep. 2012;13(11):968-970.
14. Grosso G, Galvano F, Marventano S, et al. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxid Med Cell Longev. 2014;2014:313570.
15. Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011;25(8):1725-1734.
16. Balanzá-Martínez V, Fries GR, Colpo GD, et al. Therapeutic use of omega-3 fatty acids in bipolar disorder. Expert Rev Neurother. 2011;11(7):1029-1047.
17. Peet M, Stokes C. Omega-3 fatty acids in the treatment of psychiatric disorders. Drugs. 2005;65(8):1051-1059.
18. Fotuhi M, Mohassel P, Yaffe K. Fish consumption, long-chain omega-3 fatty acids and risk of cognitive decline or Alzheimer disease: a complex association. Nat Clin Pract Neurol. 2009;5(3):140-152.
19. Amen DG, Harris WS, Kidd PM, Meysami S, Raji CA. Quantitative Erythrocyte Omega-3 EPA Plus DHA Levels are Related to Higher Regional Cerebral Blood Flow on Brain SPECT. J Alzheimers Dis. 2017;58(4):1189-1199.
20. Eslick GD, Howe PR, Smith C, Priest R, Bensoussan A. Benefits of fish oil supplementation in hyperlipidemia: a systematic review and meta-analysis. Int J Cardiol. 2009;136(1):4-16.
21. Ramel A, Martinez JA, Kiely M, Bandarra NM, Thorsdottir I. Moderate consumption of fatty fish reduces diastolic blood pressure in overweight and obese European young adults during energy restriction. Nutrition. 2010;26(2):168-174.
22. Kruger MC, Horrobin DF. Calcium metabolism, osteoporosis and essential fatty acids: a review. Prog Lipid Res. 1997;36(2-3):131-151.
23. Ariza-Ariza R, Mestanza-Peralta M, Cardiel MH. Omega-3 fatty acids in rheumatoid arthritis: an overview. Semin Arthritis Rheum. 1998;27(6):366-370.

Upgrade your fish oil with ultraclean Omega-3s from algae

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Upgrade your fish oil with ultraclean Omega-3s from algae

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Effective remedies for constipation – Telegraph

5 home remedies for constipation

Whether you go to the toilet three times a day or three times a week, the symptoms of constipation are usually the same for everyone.

If you do not have as many bowel movements as usual, or if your stools are difficult, dry, or painful, you are probably experiencing an episode of constipation.

Fortunately, this condition is rarely a sign of a serious illness and can usually be corrected without drastic measures. In fact, there are several homemade and effective constipation remedies that can quickly help relieve discomfort.

Fish Oil

Omega-3 fatty acids are believed to play a role in a wide range of bodily functions, including digestion. Some studies have shown that omega-3s can be helpful in managing the symptoms of constipation.

Fish fat, either from diet or supplementation, is a rich source of these fatty acids. In particular, fish such as sardines, salmon, mackerel, halibut, tuna, herring contain eicosapentaenoic (EPA) and docosahexaenoic acids (DHA). Supplements also contain these acids.

As with all dietary supplements, fish oil supplements should be taken with caution. High doses of any omega-3 fatty acid supplements can increase the risk of bleeding, so it is especially important for people who have had bleeding to be careful when using this home remedy. Blood-thinning drugs also threaten people for the same reason.

Another disadvantage of using this constipation remedy is that fish oil can cause gas and bloating and in some cases diarrhea. And it is important to know the source of fish oil before using it as a constipation remedy, as some fish may contain heavy metals such as mercury and other contaminants.

Castor oil

Castor oil is a yellowish liquid that can be used as a home remedy for severe constipation due to its laxative property. One study in Nigeria found that castor oil helped children with chronic constipation. The constipation oil works quickly.

It should be taken with caution – it should not be taken at night due to its rapid effect. Another disadvantage of this remedy is the unpleasant taste, so it is recommended that castor oil be chilled and mixed with a sweetener such as orange juice. Castor oil is generally considered safe, but it can lead to overdose if taken in large amounts.

Fiber

One of the best known home remedies for constipation is fiber. The recommended dosage of 20 to 35 grams per day can be found in fruits, vegetables, and whole grains.

One downside to using fiber is that it can make constipation worse if you don’t drink plenty of water along with it.

Herbs

Herbal therapy is one of the oldest forms of constipation relief – numerous cultures around the world have used herbs to treat constipation for thousands of years.

Commonly used herbal laxatives include flaxseed, fenugreek, barley, aloe.

Before using herbs for constipation, consider that stimulant laxatives, especially aloe, can cause cramps. Herbalists usually recommend a less powerful stimulant like Senna before suggesting aloe. Along with side effects, herbal treatments for constipation can potentially interact with medications and supplements.

Probiotics

Probiotics are bacteria inside your gut that aid in digestion. Examples of probiotics are Lactobacillus, Bifidobacterium, and Sacchromyces boulardi, and they are available as a supplement and some foods such as natural yogurt. Some studies have shown that probiotics are an effective remedy for constipation.

the most useful supplement or not?

Few supplements are as popular as Omega-3. Perhaps, she is the leader among dietary supplements and shares the first place in half with vitamin D. But are omega-3 acids really necessary, and how much do they affect the human body?

In detail and with reference to evidence-based research, we talk about what the Omega-3 dietary supplement is, why some scientists consider it overrated and how it differs from fish oil*.

What is omega-3

Omega-3 is the short name for a number of omega-3 unsaturated fatty acids. There are 11 of them, but scientists consider alpha-linolenic (ALA), eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids to be the most important for health. They belong to the so-called essential nutrients (that is, necessary for the body to function properly) and are not synthesized directly in the body. You can get unsaturated fatty acids only as part of food or a special supplement.

What foods contain

The main source of omega-3 acids is sea fish, seafood and seaweed (which almost completely characterizes Japanese cuisine). Freshwater fish is not a source of polyunsaturated fatty acids.

But if you don’t like sushi and generally live far from the sea, pay attention to the following product groups:

• vegetable oils: linseed, camelina, mustard, rapeseed and hemp;

• nuts and seeds: flaxseed, chia, sesame, walnut;

• greens and vegetables: spinach and purslane leaves, Brussels sprouts, beans and broccoli.

Signs of omega-3 deficiency hurt, but not really needed. And if not, then it’s time to pay attention to the state of your body.

Dry, scaly skin, brittle hair and nails are often the first sign of an omega-3 deficiency. A more severe deficiency can cause joint pain, fatigue, loss of concentration and attention, vision problems, and even the development of endogenous depression. In Norway, a large-scale study was conducted, which proved that the use of fish oil reduces the likelihood of developing depression by 30%. By the way, fish oil and omega-3s are not quite the same thing.

Omega-3 relatives

Fish oil

Fish oil, known to mankind since the Middle Ages and produced industrially since the 19th century, contains omega-3-unsaturated fatty acids: alpha-linolenic, eicosapentaenoic and docosahexaenoic. But, in addition to them, it also contains many other substances: oleic, palmitic, stearic acids, magnesium, calcium, phosphorus, iodine, retinol (vitamin A), ergocalciferol (vitamin D3).

Abuse of fish oil causes hypervitaminosis. In addition, it is not suitable for vegetarians (whereas pure omega-3 complexes can be produced from plant materials).

Omega-6

This is another close relative of omega-3, which differs from it only in the structure of the molecules. The most important of this group of substances are linoleic and arachidonic acids.

With a deficiency of omega-6 acids, stunted growth in children and impaired immunity are possible. Omega-6 also affects the functioning of the reproductive system.

The benefits and harms of omega-3 acids

General benefits

Omega-3 has a general strengthening effect on the body, eliminates dry skin and hair, and has a positive effect on the nervous system.

For a long time it was believed that omega-3 has a positive effect on the state of the cardiovascular system, however, recent scientific research by American scientists has shown (a sample of more than 112 thousand people) that the use of polyunsaturated fatty acids has almost no effect on the state of the heart, although it can be preventive remedy for healthy people.

Research is also underway on the use of omega-3 acids as an aid in recovery from past viral illnesses, in particular COVID-19.

Harm

An overdose of supplements containing omega-3 fatty acids can cause intestinal problems such as constipation or, conversely, diarrhea.