by Megan As Well

Created on: September 21, 2008   Last Updated: September 26, 2008

If you have ever taken fish oil capsules, you were probably looking to increase your intake of omega-3 fatty acids. Omega-3 fatty acids are difficult to come by (since they are not produced by the human body), and so, a quarter of all adults don't get nearly enough of them. Because omega-3 fatty acids are considered main building blocks of the brain and nervous system, it is essential to work them into your diet. For pregnant women, getting the proper amount of omega-3 fatty acids is a must because they are critical to the development of a baby's brain and nervous system.

Eating fatty predatory fish like mackerel, lake trout, flounder, albacore tuna, and salmon is a good way to get the omega-3 fatty acids your body deserves. Eating these fish, however, will not guarantee that you receive enough omega-3 fatty acids. Fish, like humans, do not produce omega-3 fatty acids. These fish eat microalgae or smaller fish that eat the microalgae. This microalgae is where the omega-3 fatty acids are.

Most doctors recommend eating fish twice weekly, but it is dangerous to consume much more than 200g of sea fish in a week because fish is notorious for containing toxins like mercury.

Thus the option of taking fish oil capsules comes into play. Fish oil capsules contain the omega-3 fatty acids that many of our bodies so desperately need. However, these supplements have several negative side effects.

The Food and Drug Administration does not strictly regulate supplements and herbs, and so there is no guarantee that you will be getting what you pay for. When choosing your fish oil capsules, be sure to get molecularly distilled capsules and fish oil extracted from fish from pristine waters. These two things can help reduce the chances of toxins in your supplements.

Molecularly distilled means that the oil was put through a machine that uses centrifugal force to separate out toxins and other unwanted substances. This will give you a much cleaner, purified version of the oil.

Many people shy away from the idea of taking supplements because the number of potential side effects is fairly high. When taking fish oil capsules, you may experience several of the following side effects:

-gastrointestinal upset

-diarrhea (worse in higher doses)

-increased burping, acid reflux, heartburn, and indigestion

-abdominal bloating and pain

-a fishy aftertaste

-upper respiratory tract infections

-swelling of the nasal passages

-lowered blood sugar levels

-lowered triglyceride levels

-worsened LDL (bad cholesterol) in women

-vitamin A or D toxicity

Never give children fish oil capsules, unless, of course, a doctor recommends that you do so. Adults both male and female (pregnant or otherwise), ask your doctor about fish oil capsules and whether or not you should include them in your diet. If you eat oily fish on a regular basis (about twice weekly), you should not take fish oil capsules as they will only increase your risks of the above side effects.

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