Buying Guide 4 MIN READ 96 VIEWS July 1, 2022

Buying Guide for Omega 3 Fatty Acids

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Omega 3 fatty acids
Who Should Take Omega 3?
How and When to Take Omega 3?
Omega 3 Fatty Acid Benefits Your Health
Side Effects of Omega 3 Fatty Acids

Omega 3 fatty acids are essential fatty acids which our bodies need to function properly. They have anti-inflammatory properties and may help prevent some chronic diseases. 

Who Should Take Omega 3?

Most people’s diet is deficient in omega 3 fatty acids. It is known to be beneficial for all age groups and is rapidly becoming an important tool in medicine. Evidence shows that omega 3s lower triglyceride levels and protect against heart diseases which have become very common. If we divide people into four groups – infants, children and teens, young adults, and middle-aged to older adults, here’s what we see:  

  1. Omega-3s are important for children’s health, even before birth. They boost cognitive development. Infants who are fed formulas enriched with omega 3 fatty acid DHA may have better hand-eye coordination, social skills, attention span, and intelligence. Pregnant and breastfeeding women who take omega 3 supplements may have babies with better cognitive functions compared to the ones whose mothers did not take supplements of DHA and EPA.
  2. There’s less asthma risk in teenage children of women who took omega 3s during pregnancy.
  3. Omega 3s added to formula and fed to infants can promote growth and brain development in premature babies. 
  4. Kids with ADHD may have lower levels of omega 3s in their bodies and fish oil supplements might be ideal for improving their condition.
  5. Omega 3 is also used as a treatment for depression in adults. It may improve symptoms significantly.
  6. Kids who consumed omega 3s were less likely to develop type 2 diabetes.  
  7. Young adults may take omega 3s as they look after their long-term health. 
  8. People who eat fatty fish, a great source of omega 3, twice a week, have a lower risk of developing heart diseases.  
  9. As you get older, the risk of heart diseases grows. Omega 3s promote cardiovascular health and lower the risk of strokes.
  10. If you suffer from rheumatoid arthritis or osteoporosis, then you can have omega 3 regularly. 

How and When to Take Omega 3?

People can take Omega 3 capsules with water during a meal. The right dosage depends on your health condition. However, it is best to take 500-1,000 mg if you are an adult. Always consult a doctor before taking omega 3 supplements.

Omega 3 Fatty Acid Benefits Your Health

  1. Omega 3 is good for your eyes. Your retina needs DHA to function properly and its deficiency can cause vision problems. 
  2. Stress and anxiety are bad for your mental and physical health. Having omega 3 fatty acids will help you cope with anxiety and worries. Also, it may even fight off depression.
  3. One of the major omega 3 fatty acids benefits includes improved heart health. Omega 3 fatty acids can check inflammation, blood clots, triglycerides, bad cholesterol, and hypertension.
  4. Omega 3 helps slow down or prevent the degeneration of your brain. It helps prevent memory loss and dementia and is recommended for Alzheimer’s patients.
  5. Omega 3 may also reduce menstrual pain and cramps. Menstruating women can take omega 3 supplements regularly.
  6. Studies have shown that regular consumption of omega 3 fatty acids reduces the risk of certain cancers, typically lowers breast cancer risk in women and prostate cancer in men.

Some of the good sources of omega 3 fatty acids are:

  1. Sea fish
  2. Avocado
  3. Cod liver oil
  4. Chia seeds
  5. Flax seeds 
  6. Seaweed
  7. Walnuts
  8. Soya bean

Side Effects of Omega 3 Fatty Acids

It is true that omega 3 fatty acids have numerous health benefits. However, consuming more omega 3s is not advised as a high dose may actually do more harm than good when it comes to your health. Listed below are some of the side effects of omega 3s:

  1. If you are taking omega 3 supplements in high amounts, then it can increase blood sugar levels in people with diabetes. This happens due to stimulation in the production of glucose, which can contribute to high levels of long-term blood sugar levels. 
  2. Excess consumption of omega 3 can also lead to bleeding gums and nosebleeds. You must inform your doctor in case you are taking any blood thinners.
  3. It may also drastically lower blood pressure.
  4. It is a major cause of acid reflux and heartburn. Fat has been shown to trigger indigestion in several studies. 
  5. The chances of having a stroke increase when you take high amounts of omega 3 fatty acids. It decreases the blood’s ability to clot and increases the risk of hemorrhagic stroke.
  6. If your omega 3 fatty acid supplements are high in vitamin A, they may be toxic for you and cause dizziness, nausea, joint pain, and even liver damage and failure in the long term. 
  7. It could also be a reason you’re not able to get good quality sleep. It may worsen the situation of a person dealing with anxiety and depression. 


Omega 3 fatty acids are an important component of your diet. You must consume them in the right amount regularly to stay healthy and keep illnesses at bay. Make sure you always stick to a moderate dose to avoid any side effects. Taking omega 3 supplements with meals will effectively reduce acid reflux and relieve symptoms. You may also split your dose into a few small portions throughout the day to avoid indigestion and always consult a doctor to make no mistakes with omega 3s.

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