Fish oil is an excellent source of omega-3s, which is good for the heart and the brain. However, getting your omega-3s from fish is healthier. If you don’t eat fish, fish oil supplements are a good alternative.
Fish oil is one of the most commonly consumed dietary supplements.
It’s rich in omega-3 fatty acids, which are very important for your health.
If you don’t eat a lot of oily fish, taking a fish oil supplement could help you get enough omega-3 fatty acids.
Here are 12 health benefits of fish oil.
Fish oil is extracted from oily fish like herring, tuna, anchovies, and mackerel. It contains omega-3 fatty acids, which have many health benefits.
The two main types of omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the type found in plant sources is mainly alpha-linolenic acid (ALA).
It’s important to get enough omega-3s because the Western diet
If you aren’t able to eat enough fish, taking supplements can help.
1. May support heart health
Multiple risk factors for heart disease appear to be reduced by consuming fish or fish oil. The
- lower cholesterol
- lower triglycerides
- reduce blood pressure
- prevent the formation of plaques that harden arteries
2. May help treat certain mental health conditions
3. May support eye health
Furthermore, eye health begins to decline in old age, which can lead to age-related macular degeneration (AMD). Eating fish is linked to a reduced risk of AMD, but the results from fish oil supplements are
4. May reduce inflammation
Because fish oil has anti-inflammatory properties, it
When it comes to inflammatory bowel disease (IBD), however, the role of omega-3 still
That said, fish oil supplements
5. May support healthy skin
Your skin is the largest organ in your body, and it
Fish oil supplements
6. May support pregnancy and early life
Omega-3s are important for early growth, particularly during the first trimester of pregnancy, as well as beyond.
Taking fish oil supplements while pregnant or nursing
That said, taking fish oil supplements during pregnancy and nursing
7. May reduce liver fat
Your liver processes most of the fat in your body and can play a role in weight gain.
Fish oil supplements can improve liver function and inflammation, which
8. May improve attention and hyperactivity in children
A number of neurodevelopmental conditions in children, such as attention deficit hyperactivity disorder (ADHD), involve hyperactivity and inattention.
Fish oil supplements may improve perceived hyperactivity, inattention, impulsiveness, and aggression in children. This
9. May help prevent symptoms of mental decline
People who eat more fish
According to a 2023 meta-analysis of 48 studies, omega-3 supplements may help reduce of dementia and age-related cognitive decline by as much as 20%.
10. May improve asthma symptoms and allergy risk
Asthma, which can cause swelling in the lungs and shortness of breath, is becoming much more common.
11. May improve bone health
Calcium and vitamin D are very important for bone health, especially in older age, but some studies suggest that omega-3 fatty acids can also be beneficial.
People with higher omega-3 intakes and blood levels
However, it’s unclear whether fish oil supplements improve BMD. If there’s a benefit, it
If you do not eat 1–2 portions of oily fish per week, you
Below is a list of things to consider when taking a fish oil supplement:
- Dosage: The
2020-2025 American Dietary Guidelinesrecommend you eat at least 8 ounces (oz) of seafood per 2,000-calorie diet. If you are pregnant or nursing, you’ll need to eat up to 12 oz.
- Form: Fish oil supplements come in a number of forms, including ethyl esters, triglycerides, reformed triglycerides, free fatty acids, and phospholipids. Your body
doesn’t absorbethyl esters as well as other forms.
- Concentration: Read the label and choose a supplement that contains at least 500 milligrams (mg) of EPA and DHA per 1,000 mg of fish oil.
- Purity: To make sure the supplement contains the ingredients it lists on its labels, choose one that’s third-party tested or has a seal of purity from the Global Organization for EPA and DHA Omega-3s (GOED).
- Freshness: Omega-3 fatty acids are prone to oxidation, which makes them go rancid. To avoid this, choose a supplement that contains an antioxidant, such as vitamin E. Don’t use a fish oil supplement that has a rancid smell or is out of date.
Is it good to take fish oil every day?
According to the National Institutes of Health, the recommended dietary intake (RDI) per day for total omega-3 is
Who should not take fish oil?
You should not take fish oil supplements if you are allergic to seafood or without consulting a doctor. Ask your doctor first if you’re taking medications like blood thinning drugs or hormonal medications like birth control pills. or if you have any chronic health conditions.
Does fish oil increase testosterone?
Omega-3s contribute to typical brain and eye development. They fight inflammation and may help prevent heart disease and a decline in brain function.
Because fish oil contains a lot of omega-3s, people who are at risk of these health conditions can benefit from taking it.
However, eating whole foods is almost always better than taking supplements, and eating two portions of oily fish per week can provide you with enough omega-3s.
In fact, fish is as effective as fish oil at preventing many diseases — if not more so.
That said, fish oil supplements are a good alternative if you don’t eat fish.