What happens to your body when you take omega-3 and vitamin C

Omega-3 and vitamin C may provide health benefits. Vitamin C strengthens the immune system and promotes wound healing, while omega-3 helps lower blood pressure, improve cholesterol levels and protect the heart.

1. Improved immune function

Vitamin C contributes to the proper functioning of the immune system by:

• Help in the production of white blood cells, which protect the body from infections.
• Supporting the production of collagen, which helps keep our skin and bones strong and facilitates wound healing. It also helps build the skin barrier, which retains moisture and keeps germs out.
• Improve the absorption of non-heme iron. Iron is a key component of hemoglobin, a protein found in red blood cells. Red blood cells carry oxygen throughout the body.

2. Protection against cellular damage

Vitamin C is a natural antioxidant that helps protect the body against cellular damage caused by free radicals. Free radicals are produced naturally by the body but can also be found in external sources, such as pollution and smoking. Over time, free radicals can damage cells, increasing the risk of cancer and other diseases.

3. May Reduce Your Risk of Cancer

Although more clinical trials are needed, observational studies have shown that omega-3 consumption is associated with a reduced risk of certain types of cancer.

An observational study in the United Kingdom suggested that people with higher blood levels of omega-3 had a 25% lower risk of cancer death than those with lower blood levels.

4. Lower Blood Pressure

Omega-3s can help reduce systolic and diastolic blood pressure. A meta-analysis showed that taking 3 grams (g) of omega-3 daily led to an average decrease in systolic blood pressure of 2.61 mmHg and a decrease in diastolic blood pressure of 1.8 mmHg.

In people with high blood pressure, the change was more significant. Systolic blood pressure fell an average of 4.54 mmHg and diastolic blood pressure fell an average of 2.81 mmHg.

Vitamin C may also help to slightly lower blood pressure. A meta-analysis found that vitamin C supplementation slightly reduced systolic and diastolic blood pressure in adults over 60 years old.

5. Improved Cholesterol Levels

People with high cholesterol levels are more likely to suffer from heart attacks and strokes. The REDUCE-IT trial showed that prescription omega-3s can effectively reduce triglyceride levels.

The American Heart Association states that prescription omega-3 fatty acids can reduce triglyceride levels by 20 to 30 percent. They do not, however, recommend taking over-the-counter supplements to prevent heart disease in people without risk factors.

6. Reduced Risks of Heart Attacks, Strokes and Death

Several trials have shown that omega-3 supplementation can reduce the risk of heart attack, stroke and death from cardiovascular events. The ASCEND trial showed that compared to placebo, omega-3 supplementation can reduce the risk of death by 19%.

Although the 2019 REDUCE-IT trial tested a prescription omega-3 drug, it also showed improved cardiovascular outcomes in people with heart disease or diabetes with risk factors for heart disease. Benefits of the REDUCE-IT trial included:

• A 20% reduction in deaths due to cardiovascular events
• Risk of stroke reduced by 28%
• Heart attack risk reduced by 31%

Risks and precautions

Taking high doses of vitamin C can cause gastrointestinal upset, including:

• Diarrhea
• Nausea
• Abdominal cramps

Common side effects of omega-3 supplements include:

• Bad breath
• Body odor
• Diarrhea
• Headache
• Heartburn
• Nausea
• Stomach aches

More serious side effects of omega-3 supplements include increased low-density lipoprotein (LDL) cholesterol and an increased risk of atrial fibrillation. Atrial fibrillation is generally seen at higher doses.

Omega-3 supplements may thin the blood and interact with those taking blood thinners and antiplatelet medications, such as aspirin, clopidogrel, prasugrel, and warfarin.

People with allergies to seafood or fish should avoid omega-3 supplements because it could cause a serious allergic reaction.

It is generally better to get vitamins and minerals from food sources rather than taking supplements. The American Heart Association recommends eating two 3-ounce servings of fish per week to ensure adequate intake of omega-3 fatty acids.

If you are considering adding an omega-3 or vitamin C supplement to your routine, it is best to speak with your healthcare professional or pharmacist first. They can ensure that your outlet is both appropriate and safe.