Fish oil is a major source of omega 3 fatty acids, but research has not reached a clear conclusion about how much fish oil supplements affect blood pressure. Several factors may influence any potential benefit, reports Health.
Omega 3 is known for its heart health benefits
Fish oil contains omega 3 fatty acids that have long been associated with heart health. They are particularly well known for helping lower triglyceride levels.
Research findings are mixed
Studies examining fish oil and blood pressure have produced inconsistent results. Some have reported modest reductions in blood pressure, while others have found no meaningful effect.
People with high blood pressure may benefit the most
A 2022 analysis found that consuming 2 to 3 grams of omega 3 fatty acids per day was associated with a modest reduction in blood pressure. The greatest benefit was observed among people with elevated blood pressure.
Also read: Dry patches and redness could be early warning signs
Normal blood pressure is usually unchanged
According to experts, people with normal blood pressure generally experience little or no change in their blood pressure when taking fish oil supplements.
Fish oil may also have side effects
Fish oil is generally well tolerated, but some people experience a fishy aftertaste or heartburn. More serious concerns that have been reported include a possible increased risk of atrial fibrillation, stroke, elevated LDL cholesterol, and bleeding complications.
Supplements are not regulated like prescription medicines
Unlike prescription medications, dietary supplements are not reviewed for safety and effectiveness before reaching the market. Experts recommend choosing products that have been tested by an independent third party for quality and accurate labeling.
Food is the preferred source of omega 3
Experts generally recommend getting omega 3 from food instead of supplements. Good sources include salmon, mackerel, albacore tuna, trout, and sardines, while the American Heart Association recommends eating two 3.5 ounce servings of fatty fish each week.
Also read: Up before dawn: How morning TV hosts stay energized without coffee
Fish oil products are not all the same
Fish oil supplements contain different amounts of the omega 3 fatty acids DHA and EPA. This variation may help explain why studies have produced different results.
The dose may make a difference
Researchers have tested a wide range of fish oil doses. Some appear to influence blood pressure, while others do not, so the role of dosage remains uncertain.
Fish oil may improve blood vessel function
Studies that have reported positive effects suggest that fish oil may help blood vessels relax and widen. This could improve how blood vessels function.
Omega 3 may reduce oxidative stress
Researchers also believe omega 3 fatty acids may reduce oxidative stress. Free radicals can damage cells and are thought to contribute to elevated blood pressure.
Also read: Dietitian ate sweet potatoes every day for a week – here are the results
Lifestyle has a greater impact
Experts say healthy eating and lifestyle habits have a greater effect on blood pressure than fish oil supplements. Prioritizing sleep, exercising regularly, limiting sodium and alcohol, and managing stress are all recommended.
Speak with a healthcare professional first
Before starting a fish oil supplement, it is recommended to consult your doctor or a pharmacist. They can help assess the potential benefits and risks based on your health and any medications you are taking.
Also read: Do sunglasses block vitamin D? Here's what an eye doctor says
Also read: Should you choose greek yogurt or regular yogurt? Dietitians have the answer