鱼油以其丰富的促进健康特性而闻名。
富含有益心脏健康的ω- 3脂肪酸,鱼oil has been shown to reduce blood triglycerides, relieve inflammation and even ease symptoms of conditions such as rheumatoid arthritis (
However, more fish oil is not always better, and taking too high a dose may actually do more harm than good when it comes to your health.
Here are 8 potential side effects that can occur when you consume too much fish oil or omega-3 fatty acids.
一些研究表明，补充大量omega-3脂肪酸could increase blood sugar levels in people with diabetes.
One small study, for example, found that taking 8 grams of omega-3 fatty acids per day led to a 22% increase in blood sugar levels in people with type 2 diabetes over an eight-week period (
这是因为大剂量的omega-3s可以刺激葡萄糖的产生，这可以导致高水平的长期血糖水平（
However, other research has turned up conflicting results, suggesting that only very high doses impact blood sugar.
In fact, another analysis of 20 studies found that daily doses of up to 3.9 grams of EPA and 3.7 grams of DHA — the two main forms of omega-3 fatty acids — had no effect on blood sugar levels for individuals with type 2 diabetes (
Summary服用高剂量的omega-3脂肪酸可以刺激葡萄糖的产生，这可能导致血糖增加 - 尽管科学证据不是结论性的。
出血和流鼻血是过量鱼油消耗的两个标志性副作用。
One study in 56 people found that supplementing with 640 mg of fish oil per day over a four-week period decreased blood clotting in healthy adults (
Additionally, another small study showed that taking fish oil may be linked to a higher risk of nosebleeds, reporting that 72% of adolescents taking 1–5 grams of fish oil daily experienced nosebleeds as a side effect (7）。
出于这个原因,通常建议停止服用鱼油prior to surgery and to talk to your doctor before taking supplements if you’re on blood thinners like Warfarin.
SummaryTaking large amounts of fish oil can inhibit blood clot formation, which may increase the risk of bleeding and cause symptoms such as nosebleeds or bleeding gums.
鱼油降低血压的能力已得到充分记录。
One study of 90 people on dialysis found that taking 3 grams of omega-3 fatty acids per day significantly decreased both systolic and diastolic blood pressure compared to a placebo (
Similarly, an analysis of 31 studies concluded that taking fish oil can effectively lower blood pressure, especially for those with high blood pressure or high cholesterol levels (
虽然这些作用肯定对患有高血压的人来说是有益的，但对于低血压的患者可能会引起严重的问题。
Fish oil may also interact with blood pressure-lowering medications, so it’s important to discuss supplements with your doctor if you’re receiving treatment for high blood pressure.
SummaryOmega-3 fatty acids have been shown to lower blood pressure, which may interfere with certain medications and cause problems for those with low blood pressure.
腹泻是与服用鱼油有关的最常见的副作用之一，服用高剂量时尤其普遍。
In fact, one review reported that diarrhea is one of the most common adverse effects of fish oil, alongside other digestive symptoms such as flatulence (
除鱼油外，其他类型omega-3 supplements也可能导致腹泻。
Flaxseed oil, for example, is a popular vegetarian alternative to fish oil, but has been shown to have a laxative effect and may increase bowel movement frequency (
If you experience diarrhea after taking omega-3 fatty acids, make sure you’re taking your supplements with meals and consider decreasing your dosage to see if symptoms persist.
Summary腹泻是omega-3脂肪酸补充剂（例如鱼油和亚麻籽油）的副作用。
Although fish oil is known for its powerful effects on heart health, many people report feeling heartburn after starting to take fish oil supplements.
Otheracid reflux症状 - 包括腰围，恶心和胃部不适 - 是鱼油的常见副作用，这主要是由于其高脂肪含量。在几项研究中，脂肪已被证明会引发消化不良（
Sticking to a moderate dose and taking supplements with meals can often effectively reduce acid reflux and relieve symptoms.
Additionally, splitting your dose into a few smaller portions throughout the day may help eliminate indigestion.
SummaryFish oil is high in fat and may cause acid reflux symptoms such as belching, nausea, indigestion and heartburn in some people.
某些类型的omega-3脂肪酸补充剂的维生素A含量很高，如果大量食用，可能是有毒的。
For example, just one tablespoon (14 grams) of鱼肝油can fulfill up to 270% of your daily vitamin A needs in one serving (19）。
维生素A毒性会引起副作用，例如头晕，恶心，关节疼痛和皮肤刺激（
Long term, it could also lead to liver damage and even liver failure in severe cases (
因此，最好密切注意omega-3补充剂的维生素A含量并保持适中的剂量。
SummaryCertain types of omega-3 fatty acid supplements, such as cod liver oil, are high in vitamin A, which can be toxic in large amounts.
一些研究发现，服用适量的鱼油可以提高睡眠质量。
One study of 395 children, for instance, showed that taking 600 mg of omega-3 fatty acids daily for 16 weeks helped improve sleep quality (
但是，在某些情况下，服用过多的鱼油实际上可能会干扰睡眠并导致失眠。
In one case study, it was reported that taking a high dose of fish oil worsened symptoms of insomnia and anxiety for a patient with a history of depression (
However, current research is limited to case studies and anecdotal reports.
More research is needed to understand how large doses may affect sleep quality in the general population.
SummaryAlthough moderate doses of fish oil have been shown to improve sleep quality, one case study suggests that taking large amounts caused insomnia.
尽管建议差异很大，但大多数卫生组织recommend an intake of至少250-500毫克的EPA和dha，，，，the two essential forms of omega-3 fatty acids, per day (
However, a higher amount is often recommended for people with certain health conditions, such as heart disease or high triglyceride levels (
作为参考，典型的1,000毫克鱼油软胶通常含有约250毫克的EPA和DHA，而一茶匙（5毫升）的液态鱼油包装约为1,300毫克。
根据欧洲食品安全局的说法，omega-3脂肪酸补充剂可以以每天5,000毫克的剂量安全食用（
作为一般的经验法则，如果您遇到任何负面症状，只需减少摄入量或考虑满足您的omega-3脂肪酸需求food sources反而。
Summary每天多达5,000毫克的omega-3脂肪酸被认为是安全的。如果您遇到任何负面症状，请减少摄入量或改用食物来源。
omega-3是饮食的重要组成部分，诸如鱼油等补品与a number of health benefits。
但是，消耗过多的鱼油实际上可能会损害您的健康，并导致副作用，例如高血糖和出血的风险增加。
Stick to the recommended dosage and aim to get the majority of your omega-3 fatty acids from whole food sources to get the most nutritional gain.
