It`s better to take the fishoil tree times a day with a meal, divided over the day.
Especially for you, some extra info about fishoil
Dietary supplements made of fish oil may have some minor side effects. But, mainly, they are considered to be very small compared to the benefits they bring for the human body. Some people think that there is a risk of mercury contamination when using fish oil, but consumer advocate groups reached the conclusion that the supplements are safe and the contamination level is very low.
Fish oil supplements are rich in omega-3 fatty acids. But there is no prove of what effects can be caused by too much intake of fish oil. USDA did not list such side effects and no upper limit is known. On the other hand, it is known that some vitamins, when taken in too large quantities, become toxic for the human body. This is the case with Vitamin A, D, E, K, iron, calcium, magnesium, potassium and copper.
USDA has made public an ‘acceptable’ daily intake of omega-3 acids, but did not call it the recommended intake. They say that this number refers to the intake that does not cause any deficiency. According to USDA, the acceptable dietary intake of omega-3 fatty acids is 1.6 grams or 1600mg for men and 1.1 grams or 1100mg for women. Even so, bigger amounts are recommended by doctors for patients with arthritis and heart disease.
The best way to assure the necessary intake of omega-3 fatty acids is to eat fish. If you eat fish every day, you still may not be able to reach the acceptable intake of fish oil. As regarding mercury intoxication or other problems related to pollutants in the fish, the Environmental Defense Network recommends that some types of fish should not be eaten more than once a week or once a month.
The best and safe fish to be consumed once a week is sablefish. Sablefish is very rich in omega-3 fatty acids, only 100 grams of sablefish contains 1.49g or 1490 mg of omega-3 fatty acids. Other fish, like tuna, contain a lot less. To make a comparison, 100 grams of canned skipjack tuna contains only 0.256g or 256mg of omega-3 fatty acids. Also, it cannot be eaten by children as it contains mercury.
The solution to avoid such problems is to take your necessary amount of fish oil from supplements. The companies that produce such supplements purify the fish oil from all the noxious elements, like mercury. This way, the possible side effects are avoided. The Environmental Defense established that these supplements are mostly safe and they can be consumed by people.
1000mg of fish oil is included in one capsule, which provides 440mg of omega-3 fatty acids. Adults may take one or two capsule per day for the necessary intake, but for children, the dosage must be established depending on their weight.
Minor side effects exist, but they are limited to some burping and a fishy taste in the mouth after the supplements are consumed. These are just annoying effects, they do not hold any danger for the health of the consumer. To get rid of the fishy taste, it is better to take the supplements with a meal. Burping may also be avoided by eating slowly, as this is caused mainly by swallowing air when eating.
Freezing the capsules may eliminate the side effects of the fish oil supplements, but many manufacturers advice that this should be avoided as the fish oil may lose its properties.
Especially the liquid form of the supplement causes side effects. So, by switching from the liquid form to capsules, these effects are eliminated. One reason is that capsules are dissolved in the stomach, so the consumer no longer experiences the fishy aftertaste.
Some people experienced other side effects like a laxative effect, indigestion and heartburn. If you take the supplements with a meal, you will get rid of indigestion and heartburn. Many vitamins must be taken along with a meal in order to prevent indigestion. For instance, the B-complex must be taken with food, otherwise, it causes vomiting. So, you must keep in mind that a balanced diet is a must and you must not think that supplements can offer you every nutrient you need.
Even if the intake of omega-3 fatty acids does not have side effects, fish oil contains other vitamins that, in too large quantities, may be dangerous for the human body. Some fish oil supplements have vitamin A, D and E. It is known that excess of vitamin A can lead to liver problems. It is best to avoid cod liver oil and, in general, any fish oil obtained from the liver. The fish oil obtained from the flesh of the fish is safe, as it does not have any vitamin A. This vitamin is recommended only to people that have vitamin A deficiency.
Too much vitamin D raises the level of calcium in the blood. Many dietary sources, like fortified milk contain vitamin D and many supplements have it, too. But there are fish oil supplements that do not contain any vitamin D and they are the safest. Vitamin E food sources do not have any proven side effects for the human body, but it is better to avoid the consumption of too many supplements with this vitamin.