Omega-3 should not cause constipation. In fact, fats and oils such as omegas-3s are natural lubricants and can help those who suffer from constipation find relief. However, poor-quality supplements with unnecessary fillers may cause constipation and other digestive symptoms.
Omega-3 supplementation boasts an array of benefits, from sharpening brain function to improving gut health, and those of us with sensitive stomachs deserve to experience the benefits of omega-3 fatty acids.
Yet, the side effects associated with omega-3 supplements, particularly those sourced from fish oil, can overshadow their benefits. If you have invested in these supplements only to experience side effects like nausea, heartburn, diarrhea, and constipation, then you are likely to feel incredibly frustrated.
Fortunately, there is an answer. There’s a world of alternatives beyond fish-derived Omega-3. Algae oil supplements, for instance, not only match the benefits of their fishy counterparts but often surpass them, especially in terms of being kinder to your digestive system.
Navigating the huge array of Omega-3 products available in today’s market can feel overwhelming. It’s about finding a product with the right balance of EPA and DHA without unnecessary ingredients. If you’re on a quest for information that empowers you to make informed, health-enhancing choices, you’ve arrived at the right place.
Let’s dive into the world of Omega-3 with clarity and confidence.
Table of Contents
Can Omega-3 Cause Constipation?
Omega-3 supplementation, especially fish oil, can cause stomach upset. However, they are more likely to cause diarrhea, as opposed to constipation. For example, flaxseed oil can have laxative effects.
With those criteria in mind, there is one product that stands above the rest – Performance Lab® Omega-3, which sets a new standard in the world of supplements.
Although there are anecdotal stories of people struggling with constipation after taking omega-3 supplements, this is more likely to be because of other harmful ingredients contained in poor-quality supplements.
Omega 3 and Gut Health
Fish oil, especially those that have become rancid, can leave some people with acid reflux, belching, nausea and stomach discomfort. However, properly sourced omega-3 fatty acids have a lot of potential health benefits to the gut. Some of these include:
- Healthy Bowel Habits: Through their anti-inflammatory properties, omega-3s may actually help prevent gut issues such as constipation. Omega-3s are also natural lubricants, which means that they can help improve gut mobility, keeping you regular.
- Boosting Intestinal Alkaline Phosphatase (IAP) Production: Omega-3 fatty acids, an enzyme crucial for gut health, can increase IAP production. One of the ways it achieves this is by reducing intestinal inflammation, which is perhaps why lower levels have been linked to digestive disorders such as Irritable Bowel Syndrome (IBS).
- Antimicrobial Properties of Omega-3s: Omega-3s also have natural antimicrobial properties that can help prevent damage from certain endotoxin-producing bacteria species in the gut.
- Promoting Healthier Gut Flora: Omega-3s are known to foster a healthier gut microbiome. Clinical studies, particularly in people with IBS, have shown that Omega-3 supplementation can increase the population of beneficial bacterial species while reducing harmful bacterial groups. This leads to a more balanced gut microbiome and improved overall health.
Other Benefits of Omega-3 Fatty Acids
There is a wealth of established benefits to Omega 3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Some of those benefits include:
- Crucial for Brain Health: One of the most common reasons why people choose to take omega-3 supplements is their benefit to brain health. The brain is comprised of 60% fat and much of this is DHA. These fats are crucial for maintaining brain health and supporting cognitive function. Amazingly, a 2022 study found that omega-3 supplementation can increase the volume of the hippocampus, which is essential for learning and memory. Participants also experienced improvements in abstract reasoning skills.
- Heart Health: Omega-3s play an important role in heart health. They help manage blood lipid levels, including reducing triglycerides, which can lower the risk of heart disease. They also have anti-inflammatory properties that can reduce the risk of heart-related inflammation.
- Lower Blood Pressure: Omega-3 fatty acids help dilate blood vessels, improving blood flow and reducing the overall strain on the cardiovascular system. This vasodilatory effect is crucial in managing blood pressure, especially in people with elevated levels.
- Essential for Cell Membrane Function: Omega-3 fatty acids are essential components of cell membranes. Omega-3 supplementation can improve the cell membrane’s fluidity, flexibility, and various cell functions, including signaling pathways.
- Anti-inflammatory Effects: Omega-3s have potent anti-inflammatory properties. Chronic inflammation is linked to many health issues, including heart disease, diabetes, and arthritis. Omega-3s can help reduce this inflammation and help to protect you from these conditions.
- Joint Health: The anti-inflammatory effects of Omega-3s are also beneficial for maintaining joint health, reducing the symptoms of conditions like rheumatoid arthritis.
- Eye Health: DHA is a major component of the retina in the eye. Consuming adequate amounts of omega-3 is necessary to maintain proper eye health and can help prevent macular degeneration, which can lead to vision impairment and blindness.
- Mental Health Benefits: Omega-3s have been linked to mental health benefits, including mood stabilization. They may help in managing symptoms of depression, anxiety, and other mental health disorders.
- Support During Pregnancy and Early Life: Omega-3 fatty acids are crucial during pregnancy and early life for the neurological and visual development of the baby.
Is Omega-3 Supplementation Necessary, or Can I Get What I Need Through My Diet?
Omega-3s are not just beneficial but necessary for your health, especially when it comes to the health of your brain, heart, eyes, and cells. Our bodies cannot create them, so it is essential that we source them through our diet or supplementation.
Omega-3 fatty acids can be found in fatty fish such as salmon, mackerel, and sardines. There are also non-fish sources such as nuts and seeds and vegetable oils such as avocado oil. However, these typical non-fish sources do not have the proper levels of DHA and EPA necessary to experience all the potential health benefits.
The Problem With Consuming Too Much Fish
Although fatty fish are great sources of omega-3 fatty acids, there are some issues with relying on fish alone. You would need to eat a lot of fish to consume the necessary levels of DHA and EPA. Not only would this be expensive, but it is also damaging to the environment.
Overfishing is connected to depleting fish populations and is harmful to the ocean’s ecosystem. It also results in bycatch, where whales, dolphins and other marine life are killed in the pursuit of fish, not to mention the socioeconomic impact on local communities who rely on fish for income and food.
Eating fish can also be damaging to your health. The majority of fish in today’s oceans are heavily contaminated with toxic metals (like mercury), and PCBs. This is due to industrial activities that leak harmful chemicals into the water, which fish (especially fatty fish) absorb.
PCBs are highly carcinogenic, and despite being banned in the UK, they are still present in the oceans. Meanwhile, according to the Centre for Disease Control and Prevention, mercury, even at low levels, can cause indecision, headache, irritability, insomnia, and weakness or exhaustion.
The Problem With Fish Oil Supplementation
Diet alone is not enough to experience all of the benefits of omega-3s. However, fish oil or cod liver oil, the most common types of Omega-3 supplements, have the same drawbacks as eating too much fish. The risk of contamination with harmful metals and carcinogenic chemicals is high, and the damaging effect on the environment is huge.
Fish oil supplements are also at risk of oxidization, which causes them to become rancid and form harmful free radicals. Although this should cause a sour odor so you know not to consume a rancid product, manufacturers often add flavors to mask this smell. An average of 20% of fish oil products on the market are thought to be rancid.
Alternatives to Fish Oil For Omega-3 Supplementation
Omega 3 fatty acids may be essential to our health, but their source is key to experiencing the full range of benefits and protecting the Earth’s delicate ecosystem. Fish oil clearly isn’t the best option, so what is?
- Flaxseed Oil: Flaxseed oil is a common plant-based alternative that contains good amounts of alpha-linolenic acid (ALA). ALA is a type of omega-3 that the body partially converts to EPA and DHA. However, the conversion rate is low, and flaxseed oil will not provide the same benefits as fish oil.
- Krill Oil: Krill oil is also sourced from the sea. However, these tiny crustaceans do not absorb the ocean’s toxins in the same way that fish do. However, there is increasing concern about the environmental impact of krill oil, which is sourced from critical feeding areas for Antarctic wildlife. The demand for krill oil has negatively affected penguin populations and disrupted the delicate ecosystem in the Artic.
- Algae Oil: Algae oil has emerged as a frontrunner in Omega-3 supplementation. It’s environmentally friendly and free from the common contaminants found in fish oil. It is plant-based, yet it is rich in both EPA and DHA. Algae oil takes us straight to the source as it is where fish get the majority of their omega-3 from.
Algae Oil: A Superior Alternative?
Algae oil is perhaps the only plant-based source of Omega-3s with sufficient amounts of EPA and DHA, and it may even absorb into the body better than fish-based products. In one study, algae oil was shown to have twice the bioavailability of fish oil.
Unlike fish oil, algae does not absorb ocean contaminants such as mercury or PCBs. Neither does it come with the environmental impacts of overfishing. Microalgae is particularly eco-friendly, as it can double in size in less than 24 hours!
Algae oil is also more gentle on the digestive system. There are very few, if any, reports of digestive discomfort from algae oil.
Due to its purity, you will not find rancid algae supplements, which means you will be supporting your gut flora balance instead of disturbing it. Your gut could benefit from the gut health-promoting benefits of omega-3s without the risks associated with fish oil.
However, it is still important that you do your research to ensure that you are choosing a high-quality product with the proper dosages and no unnecessary ingredients.
Our Top Pick: Performance Lab® Omega-3
If you want to experience all the benefits that omega 3s have to offer, then taking fish oil supplements just won’t cut it. We recommend finding an algae oil supplement from a trusted supplier that has good dosages, purity, and a commitment to environmental sustainability.
Performance Lab® Omega-3 sources its core ingredient from microalgae, thus eliminating the need for fish or krill. The ingredients are transparent, and there are no unnecessary fillers or additives.
But what truly sets Performance Lab® Omega-3 apart is its innovative approach to extraction and formulation. With its advanced fermentation techniques, it is the first to offer a plant-based algal oil rich in both DHA and EPA in an optimal 2:1 ratio. This enhances the body’s ability to absorb and utilize these fatty acids efficiently, maximizing the health benefits.
Another innovation that should appeal to those with sensitive stomachs is that Performance Lab® Omega-3 swaps traditional capsules for groundbreaking carrageenan-free NutriGels® soft gels made from the prebiotic fibre. This makes this supplement not only gut-friendly but also more bioavailable than other products on the market.
Can Omega 3 Cause Constipation? FAQ
Can consuming too much fish oil cause constipation?
While Omega-3 supplements, especially from fish oil, can sometimes cause digestive issues, constipation is not a common side effect. The overall quality of the supplement plays a significant role.
Can Omega-3 supplements cause low blood pressure?
While Omega-3s can lower blood pressure, they typically do not cause dangerously low blood pressure levels. However, those already on blood pressure medication should consult a doctor to adjust dosages accordingly.
Are there any benefits of combining Omega-3 supplements with a high-fiber diet?
Yes, combining Omega-3 supplements with a high-fiber diet can enhance overall digestive health. Fiber promotes regular bowel movements, which can further aid those who struggle with constipation.
Is eating oily fish a better alternative to Omega-3 supplements for avoiding constipation?
Eating oily fish, a natural source of omega-3 can be beneficial and less likely to cause constipation compared to low-quality supplements. However, in order to experience all of the benefits of DHA and EPA, it is recommended to supplement in addition to a healthy diet.
Optimizing Your Health With The Power of Omega 3 Fatty Acids
Although omega-3 itself is unlikely to cause constipation, poor-quality products can cause a host of gut issues. Not only that, but they can also contain harmful chemicals and put a strain on our struggling oceans. However, that does not mean that you cannot experience all of the wonderful benefits of omega-3 fatty acids – benefits such as boosted brain function and improved gut health.
The answer? Algae oil. Performance Lab® Omega-3 supplements are sustainable, pure and effective. Not only do these supplements overcome the shortcomings of fish oil, but they are also properly dosed, highly bioavailable, and gentle on the gut.
As we continue on our quest for optimum wellness, it’s increasingly evident that the choices we make about our supplements have far-reaching implications for both our health and the planet. In choosing a supplement like Performance Lab® Omega-3, you’re not just making a decision for your health; you’re also choosing a path of environmental responsibility and ethical consumption. It’s a small but significant step towards a healthier, more sustainable future for ourselves and the world we live in.