Omega-3, polyunsaturated fatty acids, play a central role in the body’s functioning. These lipids, or fats, are considered essential because they cannot be synthesized by the body.
There are three major forms : eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from animal sources, and alpha-linolenic acid (ALA) of plant origin.
For sufficient intake, ANSES estimates that it is necessary to consume 2 to 3 g per day, including 250 mg of DHA, 250 mg of EPA, and the remainder in ALA.
These doses help promote good heart health, maintain normal vision, and support the proper nerve development of the fetus.
But beyond the benefits of omega-3, can their daily intake pose a danger? What about low-quality capsules or overdosing?
Omega-3 overdose: a blood level danger?
No risk according to EFSA’s conclusions
The issue of excessive omega-3 consumption has been widely debated at the European level. However, after numerous scientific studies, EFSA was unable to establish a maximum tolerance threshold beyond which overdosing can be defined.
It has even been concluded that an intake of EPA and DHA equivalent to 5 g per day poses no health risk to healthy individuals. Knowing that daily omega-3 quotas are rarely met, we can relax!
Blood thinning but no bleeding
There is a particular concern that people with excessive omega-3 intake may suffer from bleeding.
However, research shows that these fatty acids act on blood thinning but do not pose additional risks of bleeding or hemorrhage, as noted in this study.
Low-quality supplements and the presence of heavy metals
Low-quality omega-3 with unreliable controls may contain a significant dose of heavy metals harmful to the human body.
On this topic, this study conducted in southwest China highlights how much we need to be cautious of heavy metals present in what we ingest.
What are the common side effects of omega-3?
Like any dietary supplement consumption, you may experience stomachaches, some nausea, and diarrhea at the beginning of your intake.
These effects should be temporary. Otherwise, I highly recommend stopping the intake and consulting a healthcare professional.
What are the contraindications to taking omega-3?
As omega-3 capsules are mostly composed of fish oil, they are contraindicated for people allergic to fish and shellfish to avoid any reactions.
I also recommend seeking advice from your doctor or pharmacist if you are pregnant or if you are taking any medication (notably anticoagulants) to avoid any interactions.
My advice for risk-free consumption
In most cases, taking high-quality omega-3 supplements at a suitable dose is not dangerous for healthy adults. A diet rich in omega-3 is even recommended.
But to avoid any risk when taking omega-3, I advise you to pay attention to:
- your daily dosage, even though the risk of exceeding the quotas remains low
- choosing quality supplements, with patented oils like Epax® omega-3 that limit the presence of heavy metals and adhere to eco-friendly fishing principles.
Sources and scientific studies
- Lipids, ANSES
- EFSA assesses safety of long-chain omega-3 fatty acids, 2012
- John K. Wachira, Mark K. Larson, William S. Harris, n-3 Fatty acids affect haemostasis but do not increase the risk of bleeding: clinical observations and mechanistic insights, 2014
- Akintoye E, Sethi P, Harris WS, Thompson PA, Fish Oil and Perioperative Bleeding. Circ Cardiovasc Qual Outcomes, 2018
- Cheng Zhang, Yongmin Wang, Zhengling Zhang, Dingyong Wang, Health Risk Assessment of Heavy Metals and As in Vegetable and Soil System in Chongqing, Southwest of China, 2015
