Can Omega 3 Cause Constipation?

  • By Performance Lab
  • 8 minute read
Can Omega 3 Cause Constipation?

Want to live longer? Want a stronger immune system? Sharper brain? Less pain? A more balanced gut?

While the low-fat craze may have been a thing several years back, research is shedding light on the benefits of healthy fats, especially omega-3 fatty acids.

They’re a critical part of any healthy diet and play an essential role in cognition, immunity, heart health, and the gut. But if there’s one thing that can be a deterrent for taking omega-3s, it’s that sometimes their side effects aren’t so pleasant.

Although the side effects aren't a shoo-in for everyone who takes them, some people can experience digestive issues like diarrhea or constipation after taking them—but the reason remains somewhat of a mystery. So, we’re diving into the issue: do omega-3 supplements come with a side of constipation, or can omega-3s alleviate constipation? Most research is diced, but we’re breaking down the truth behind the question. Keep reading to find out!

What Are Omega-3s?

Omega-3s have been the talk of the town for a while now, and there’s a good reason for it. They’re a class of essential fatty acids associated with a lengthy list of potential health benefits.However, unlike certain compounds, your body can’t omega-3 fatty acids on its own, so you must obtain them from diet or supplementation to ensure you’re meeting your needs.

And for people on a plant-based diet, meeting the requirements can be tough, as plant-based omega-3s aren’t readily converted into EPA and DHA, the two primary omega-3s. The three main types of omega-3s we hear about are EPA, DHA, and ALA:

  • Eicosapentaenoic Acid (EPA): EPA is a 20-carbon fatty acid found in cold-water oily fish, algae oil, and krill oil. Your body can synthesize EPA in its original form. EPA and DHA offer the most health benefits of all omega-3s.
  • Docosahexaenoic Acid (DHA): A 22-carbon fatty acid in oily fish, krill oil, algae oil, and fish oil supplements. DHA can be converted back to EPA to maintain balance if too much DHA is consumed.
  • Alpha-linolenic Acid (ALA): A plant-based short-chain omega-3 that can be converted into longer-chained EPA and DHA. However, the process is relatively inefficient; less than 10% is converted into EPA/DHA 1/sup>.

Although you’ll find several forms of omega-3s, EPA and DHA are the two active forms and are the most readily absorbed and utilized by the body.

While readily found in many plant foods, ALA can be converted to EPA and DHA, but the conversion process is inefficient and yields only small amounts.Omega-3s are essential to many physiological functions and are incorporated in many body parts, with high concentrations in cell membranes, where they play a structural role in regulating viscosity and inflammation 2.

They’re also a key component of fetal development, healthy aging, and the retina. And if that’s not enough, EPA and DHA are precursors to several metabolites that are potent lipid mediators that may be beneficial in preventing or treating several diseases 3.It’s also important to remember that most people don’t get enough omega-3s in their diet. Most modern diets contain anywhere from a 20:1 or 30:1 ratio of omega-6 to omega-3 fatty acids 4.

Omega-3s are anti-inflammatory, while omega-6s are pro-inflammatory, so a diet high in pro-inflammatory fats could be a problematic breeding ground for disease. Ideally, we want to aim for a 1:1 or 2:1 ratio of omega-6 to omega-3.

Omega-3s And Constipation: Fact Or Myth?

If you’ve ever taken an omega-3 supplement only to be hit but horrendous digestive issues, you can relate to this one. Although most often, omega-3s will cause diarrhea as opposed to constipation, backups aren’t unheard of. Diarrhea is more common for people ingesting large amounts of omega-3s, as are other digestive symptoms like flatulence 5. But the frequency and severity of diarrhea may depend on the type of omega-3 you’re talking about.

Flax oil, for example, is a plant-based omega-3 that may have laxative effects at high doses and increase bowel movement frequency 6.If you experience diarrhea after taking an omega-3 fatty acid supplement, you may want to reconsider the type of supplement you’re taking and reduce your dosage to see if it persists.However, experiencing constipation from omega-3 supplements is more likely the result of other supplements or foods being consumed with omega-3s as it is the supplement itself.

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So, if you’re getting backed up after knocking back your supplements, consider what else could be causing them.

How They help: Omega-3s And Constipation

While omega-3s may not cause constipation, they can help to relieve it if you’re left dealing with a backup.Because fats and oils are natural lubricants, they can help to get the ball rolling in the bathroom, but where constipation and bowel movements are concerned, omega-3s have a few clear advantages.

Intestinal alkaline phosphatase

Omega-3 fatty acids have been shown to increase the production of intestinal alkaline phosphatase (IAP) 7, 8.

IAP is essential for maintaining gut homeostasis and reducing inflammation in the intestines. Researchers have also found links between reduced IAP concentrations and digestive conditions like IBS 9.

Antimicrobial properties

Omega-3s have inherent antimicrobial properties that may help prevent certain endotoxin-producing bacteria species from causing damage to the gut 7.

Because endotoxins promote inflammation, blocking their build-up can help to mitigate intestinal inflammation and prevent effects like constipation.

Healthier gut flora

The health of your body starts with the health of your gut, and research shows that omega-3s can help balance gut health and promote a healthier gut composition 10.

Clinical studies of people with IBS found that omega-3 supplementation resulted in a higher population of beneficial bacterial species and lower levels of harmful bacterial groups, promoting a more balanced and favorable microbiome 7.

Other Benefits Of Omega-3s

On top of promoting better bowel movements, omega-3s are also great for several other things.

Decreases Inflammation

While there’s a long list of benefits for omega-3s, this one usually tops the charts. Their ability to reduce inflammation is a big one behind their popularity.

Although some degree of inflammation benefits the body by strengthening immune responses, chronic inflammation is a driving factor for disease 11.

Studies find that supplementing with omega-3s can decrease levels of C-reactive protein (CRP), IL-6, and TNF-a, which are all inflammatory markets 12.

And on top of supporting the treatment of inflammatory conditions like rheumatoid arthritis, ulcerative colitis, and Crohn’s, curbing inflammation is also protective against chronic health conditions like heart disease, diabetes, and cancer 13.

Boosts Mood

Research finds that boosting your intake of omega-3s may also bring big benefits when it comes to boosting mood and mental health. They find that people with a higher intake of omega-3 fatty acids have a lower risk of depression than people with a lower intake 14.

One study even found that taking omega-3s decreased symptoms of anxiety by a whopping 20%, but they’re also beneficial for bipolar disorder and schizophrenia 15-17.

Supports better brain health

Omega-3s, especially DHA, are critical for brain health, and thanks to their powerful anti-inflammatory properties, they may be beneficial for slowing cognitive decline 18.

Some research suggests they may also improve blood flow to the brain, which is associated with better performance for cognitive tasks, a sharper memory, and a decreased risk of developing dementia 19.

Promotes Heart Health

Heart disease is one of the leading causes of death worldwide, and something as simple as omega-3s may help reduce your risk.

Studies show that increasing your intake of omega-3 fatty acids may help reduce several risk factors for heart disease and optimize heart health. It’s been shown to reduce inflammation, decrease triglycerides, and increase blood levels of HDL “good” cholesterol 20.

Additionally, consuming omega-3-rich fatty fish three times a week may reduce diastolic blood pressure, another major risk factor for heart disease 21.

Maintains healthy bones and joints

Aging comes with some unwelcome side effects like arthritis, joint pain, and osteoporosis, but boosting your intake of omega-3s could offer protection against them.

Studies find that supplementing with omega-3 fatty acids can boost calcium absorption to increase bone strength and integrity and protect against bone loss and the risk of osteoporosis 22.

Omega-3s also reduce inflammation, which may benefit people with arthritis and joint pain 23.

How To Get Enough Omega-3s In Your Diet

Meeting the recommended intake values for omega-3s is challenging for many people, especially if you’re not a fish eater. And because plant-based omega-3s don’t have a great conversion rate, it can be tough to get on a vegan or vegetarian diet.

So, what’s the solution? Making a concerted effort to include foods high in omega-3s, but also using supplementation to fill in the gaps.Performance Lab Omega-3 is the cleanest, purest source of omega-3s sourced directly from their original aquatic source—algae.

It’s free of chemicals, dyes, and contaminants that come along with conventional fish oil supplements and is safe for people on all diets. Plus, you’re getting the optional 2:1 DHA to EPA ratio to support optimal brain health and balanced immune responses.

References

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