What is fish oil good for? These are the pros and cons.

Besides its well-known benefits for the heart, brain, and eyes, DHA also plays a role in maintaining normal blood triglyceride levels. This effect occurs with a daily intake of 2 grams of DHA (always in combination with EPA).

So, fish oil has some clear benefits. But there are also a few drawbacks to consider:

A classic drawback: The well-known "fish burps." Especially with cheap capsules or when taken on an empty stomach.

Fish oil is susceptible to oxidation, which can cause it to become rancid. This not only alters the taste and smell but also reduces its effectiveness. Therefore, choose high-quality fish oil.

A fish oil with a 5-star IFOS rating guarantees that your oil is pure, fresh, and correctly dosed as stated on the label.

Small fish species like anchovies are often used for fish oil. This raises questions about overfishing and ecological impact. Algal oil is a more sustainable alternative.

At very high doses (above 3–5 g EPA+DHA per day), fish oil can affect blood clotting. This is especially relevant for people taking blood thinners. In such cases, always consult a doctor.

A question I often hear is: How much omega-3 should I actually consume? And what does that look like in practice? You've probably heard of the rule of thumb: Eat oily fish twice a week?

That's indeed a good starting point, and it will help you reach the recommended 250 mg (DHA+EPA) per day. But the catch is that these official recommendations don't take your omega-6 intake into account.

And yet this is very important, because omega-3 and omega-6 use the same enzymes in the body to be processed.

What you can do is the following:

1. Check your diet - Do you eat a lot of processed foods, fried foods, or products with sunflower or soy oil? Then you're probably getting a lot of omega-6. Do you regularly eat oily fish (such as salmon, herring, or mackerel), walnuts, flaxseed, or do you take a supplement? Then you're better balanced.
2. Test your omega-3 index - This is a simple blood test (sometimes available through your GP, more often online or through lab tests). The omega-3 index measures the amount of EPA and DHA in your red blood cells. A value of 8% or higher is often considered optimal. In the Netherlands, the average is around 4–5%.
3. Pay attention to symptoms - Dry skin, fatigue, stiff joints, or difficulty concentrating can sometimes indicate an omega-3 deficiency. However, this is never 100% reliable, as such symptoms can also have other causes.

Sometimes you'll come across supplements with names like Omega-3 Fish Oil 3600. This means it's a high-dose product with 3600 mg of fish oil per daily dose.

These often contain more than 2000 mg of the active fatty acids EPA and DHA. This is much higher than the standard recommendation of 250 mg per day.

An omega-3 deficiency can manifest itself in symptoms such as:

• Dry skin, brittle hair and nails
• Fatigue and less energy
• Stiff or painful joints
• Vision problems (blurred vision)
• Concentration and memory problems
• Mood swings or depressed feelings
• More susceptible to infections and inflammations

It's good to know that these complaints can also have other causes. Therefore, I always recommend consulting a doctor if you have any doubts.

Want to know more? Then read my article about omega-3 deficiency symptoms.

Always take fish oil during or immediately after a meal with some fat . That:

• Improves the absorption of omega-3 fatty acids
• Reduces the chance of burping or a fishy taste
• And is gentler on your stomach

Although most people tolerate fish oil well, you may experience side effects if you consume high doses or if you are sensitive. These are the most common:

• Gastrointestinal complaints - Think of belching, a fishy aftertaste, nausea, or diarrhea. This is especially true if you take fish oil on an empty stomach.
• Reflux or heartburn - Some people experience heartburn. A tip: Take the capsules with a meal; that often helps.
• Loose stools or flatulence - Usually mild and temporary, especially with high doses.
• Skin reactions : Rare, but some people get a mild skin rash or allergic symptoms, often when allergic to fish or shellfish.

No, in fact, I recommend purified fish oil or algae oil during pregnancy.

These supplements provide important omega-3 fatty acids, especially DHA, which plays a major role in the development of your baby's brain and eyes. (4) So you and your baby will benefit, provided you stick to the recommended daily amounts.

But be careful: There are situations in which fish oil can be dangerous:

• Cod liver oil – this is made from cod liver and contains omega-3 as well as a lot of vitamin A. Too much vitamin A can be harmful to your unborn baby (5).
• Unpurified fish oil – Cheap, poorly purified fish oil can be contaminated with heavy metals or PCBs. Therefore, always choose a reliable brand with a quality mark.
• Extremely high doses – At doses above 3–5 grams of EPA+DHA per day, fish oil can affect blood clotting. This can pose risks, especially around delivery.

So always choose a purified supplement, preferably with a quality mark, and stay within the recommended amounts.

For me, fish oil (or algae oil) is a great supplement, not a replacement . The foundation always remains a healthy diet with plenty of vegetables, fruit, and occasional oily fish.

I pay attention not only to my omega-3 intake, but also to the balance with omega-6 . That's why I use less sunflower oil and processed products, and I choose unprocessed fats like olive oil more often.

When it comes to supplements, I always choose a product with high purity . I pay attention to quality marks and transparency from the manufacturer. This way, I know for sure that the oil is fresh and clean, and that the EPA and DHA content matches what's listed on the label.

During pregnancy, I would always choose algae oil or purified fish oil – never cod liver oil, because of the risk of too high a dose of vitamin A.

Finally, my practical tip: Take fish oil with your meal, preferably with some fat . This improves absorption and reduces the risk of acid reflux.