用好是坏：服用过多的Omega-3的副作用

Read more:17 Reasons Why You Probably Need More Omega-3s in Your Diet

Omega-3 fatty acids include the fatty acids known asshort-chain和long-chain polyunsaturated fatty acids. There are three main long-chain fatty acids, DHA (docosahexaenoic acid），DPA（docosapentaenoic acid) and EPA (eicosapentaenoic acid), with well-known health benefits. When you purchase fish oil or omega-3 supplements, the EPA and DHA content is typically listed.

These fatty acids have been linked to numeroushealth benefits。在临床上，EPA和DHA已被用于帮助治疗癌症，心血管问题，糖尿病，消化系统疾病，眼部疾病，神经心理问题，呼吸系统疾病和风湿疾病。

Read more:使你的心高兴与ω-3脂肪酸

Omega-3 pills are typically made from fish oil or algae. They are meant to supplement your own dietary consumption of omega-3 fatty acids, which you can obtain from a number of food products. TheDietary Guidelines for Americans推荐1.1至1.6克每一天的ω-3脂肪酸。然而，这指的是所有的Omega-3脂肪酸，而不仅仅是DHA，DPA和EPA。

Most omega-3 pills that you buy online or at health food stores willhave about 1,000 mg of fish oil, containing 180 mg EPA and 120 mg DHA. However, you can also purchase extra-strength supplements with as much as 504 mg EPA and 378 mg DHA per1400毫克鱼油胶囊。如同所有的补品，除非你的医生建议你这样做，你不应该采取太多。

TheFDA recommendsno more than 3 grams of combined EPA and DHA per day. However, the European Food Safety Authority recommends doses as high as 5 g per day. Some clinical studies have used even higher doses. Regardless of the total amount, you should only get about 2 g of omega-3 fatty acids from fish oil or supplements.

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ω-3的补充，特别是在高剂量时，往往伴随着side effects。幸运的是，负面影响通常是相当轻微。因为ω-3补充剂是从鱼或海藻制成，你会发现，你的嘴角有着挥之不去的腥臭味。事实上，一些most common side effectsof taking omega-3 supplements are fishy breath and消化不良。

其他副作用包括腹泻，胃灼热，恶心。由于不同制造商生产不同的方式ω-3补充剂，胶囊中的成分会影响你的症状。例如，gelatin capsuleshave been associated with upper gastrointestinal tract symptoms, while timed-release capsules have been linked to lower digestive tract symptoms.

As the dosage of omega-3 increases, so do the side effects. Inhigh doses(from 900 mg of EPA and 600 mg of DHA upward), omega-3 can lower the functionality of your immune system. It can also cause increased bleeding by preventing clotting. However, consuming omega-3 fatty acids in higher doses does not seem to cause any negative long-term issues.

Before you start taking omega-3 supplements, ask your doctor how much you should take. This way, you can maximize the benefits while avoiding the side effects. If you do experience side effects, consider taking these pills with food or before bed, when the副作用可以是不明显。