Fish oil is well-known for its benefits in promoting heart health, brain function, and supporting overall growth. Some believe that consuming fish oil at specific times of the day can enhance its effectiveness and reduce potential side effects. Is this really the case? Let’s explore the facts.

Benefits of Fish Oil Supplements

Fish oil is an excellent source of omega-3 fatty acids, which are essential for good health. If you don't regularly consume fatty fish, taking fish oil supplements can help fulfill your body's omega-3 needs.

Fish oil supplements are considered safe for both children and adults. Here are some of the key benefits of consuming fish oil:

• Supporting heart health
• Promoting mental well-being and preventing depression
• Maintaining eye health
• Reducing inflammation
• Improving concentration in individuals with ADHD
• Strengthening bones

Rules for Taking Fish Oil

Timing

Many believe that taking fish oil at a certain time of day enhances its effects, but according to experts, the timing doesn’t significantly impact its effectiveness. Fish oil is a supplement that can be taken at any time, whether morning or night, depending on your preference or condition.

Research shows that the benefits of fish oil are not immediate. Instead, they become noticeable after long-term use. Studies suggest that consistent consumption over weeks, months, or even years increases the levels of omega-3 fatty acids in the blood.

To get the most out of fish oil, it’s recommended to take it regularly over the long term or as directed by your healthcare provider.

Before or After Meals

Whether you take fish oil in the morning or evening, the important thing is to avoid taking it on an empty stomach. Since fish oil contains fats, it can sometimes cause acid reflux or heartburn when taken without food.

To minimize these effects, it’s best to take fish oil with water after a meal. If you still experience reflux, consider splitting the dose, taking one portion in the morning and another in the evening.

Dosage

The recommended dosage of fish oil varies depending on age and gender. The American Heart Association (AHA) suggests that adults consume 500–1,000 milligrams of omega-3s per day. However, dosage recommendations may differ by country or health organization.

Although some omega-3s do not have specific dosage guidelines, the Office of Dietary Supplements (ODS) provides the following recommendations for alpha-linolenic acid (ALA), an omega-3 found in fish oil:

• Under 12 months: 0.5 g
• 1–3 years: 0.7 g
• 4–8 years: 0.9 g
• Males 9–13 years: 1.2 g
• Females 9–13 years: 1.0 g
• Males 14 years and older: 1.6 g
• Females 14 years and older: 1.1 g

The ALA content in supplements can vary by brand and product. It’s always wise to check the label for dosage instructions and follow them accordingly.

Side Effects of Fish Oil

Fish oil is generally safe for most people, but some may experience mild side effects, such as:

• A fishy aftertaste
• Bad breath
• Heartburn, nausea, or diarrhea
• Skin rashes

Taking high doses of fish oil supplements could increase the risk of bleeding and may heighten the risk of stroke. It is also advisable to avoid taking vitamin E together with fish oil, as it can reduce the effectiveness of fish oil.

Before starting fish oil supplements, it’s best to consult with a healthcare provider or use the consultation feature on the Ai Care app, available on the App Store and Play Store.

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