Fish Oil Benefits: Understanding The Basics

Fish oil is a type of fat that's rich in omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These omega-3 fatty acids are essential nutrients and have many health benefits, including supporting heart health, reducing inflammation, and promoting brain health. Good sources of fish oil and omega-3 fatty acids EPA and DHA include oil or fatty fish (trout, tuna, salmon, sardine, mackerel, herring) and shellfish (crabs, oysters, mussels).

While plant-based foods, such as vegetable oils (canola, soybean), walnuts, and flaxseed, contain another type of omega-3 fatty acid called alpha-linolenic acid (ALA), the body must convert ALA into EPA and DHA, a process that is often inefficient. This makes direct sources, such as fish or fish oil, a more reliable way to obtain these essential fats.

The American Heart Association (AHA) recommends at least two servings of fish, especially oily or fatty fish, twice a week. However, if you don’t like fish, you can also consume fish oil through dietary supplements, which are available over-the-counter.

Importance of Omega-3 and Omega-6 Fatty Acids

Omega-3 fatty acids are polyunsaturated fats (PUFAs), which are healthy fats that lower the risk of coronary heart disease. Another type of PUFA is omega-6 fatty acids, which also play essential roles in the body.

In addition to benefits for heart health, omega-3 fats are needed for many functions in the body, including cell growth and muscle activity. They also have neuroprotective and anti-inflammatory effects and may lower the risk of certain types of cancer. Omega-6 fats are equally important, contributing to brain function, bone health, and metabolism regulation. However, balance between these two types of fats is critical. While both are necessary, an excess of omega-6 relative to omega-3s may contribute to inflammation.

Our body can’t make omega-3 or omega-6 fatty acids, and they must be obtained from dietary sources such as food or supplements. Omega-6 fats are more readily found in the typical American diet, such as vegetable oils (corn, soybean, sunflower) and processed foods. It is recommended to increase intake of omega-3 intake to improve this balance.

Learn about the health benefits of omega-3s.

What Are The Main Benefits of Fish Oil?

Fish oil may provide the following benefits:

Heart Health and Cardiovascular Risk

Research shows that consuming fatty fish, which are good sources of fish oil and omega-3 fatty acids, lowers the risk of coronary heart disease. Omega-3 fatty acids lower cardiovascular risk by decreasing triglycerides and total cholesterol levels, lowering blood pressure, and preventing the formation of plaques in arteries.

While it is unclear if omega-3 is beneficial for heart disease, and evidence supporting omega-3 in reducing severity and mortality from heart disease is modest, research has shown that eating a lot of fish lowers the rates of heart disease. Other potential benefits of heart health include lowering cholesterol and triglycerides and reducing high blood pressure.

Anti-Inflammatory Properties

Chronic inflammation plays a role in the disease process of many health conditions, including autoimmune disorders (rheumatoid arthritis, lupus, psoriasis), heart disease, and certain cancers. Scientists have found that omega-3 fatty acids in fish oil have anti-inflammatory properties and may help in treating chronic inflammatory conditions.

Peer-reviewed studies have found that taking a fish oil supplement can reduce joint pain and stiffness and the need for medication in people with rheumatoid arthritis. Small studies have also shown the benefits of taking fish oil in inflammatory bowel diseases (ulcerative colitis, Crohn’s disease).

Brain Health and Cognitive Function

Researchers have found that eating fish, which are good sources of omega-3 fatty acids, can lead to a slower decline in cognitive function with age. One meta-analysis found that long-term use of omega-3 fatty acid (fish oil) supplements has an approximate 20% lower risk of cognitive decline and dementia.

Mental Health Conditions

Omega-3 fatty acids are essential for brain function. Studies have found that people with mental illnesses such as schizophrenia have lower polyunsaturated fatty acid (PUFA) levels. Taking fish oil fatty acids has been found to improve symptoms in mental health conditions such as depression.

Eye Health

Omega-3s support the health of the retina in the eye. Double-blind studies suggest that taking fish oil supplements may protect eye health. Fish oil may lower intraocular pressure (elevated intraocular pressure is a major risk factor for glaucoma, a leading cause of blindness). A meta-analysis also found that consumption of fatty fish or taking fish oils in supplement form can lower the risk of age-related macular degeneration, an eye condition that causes age-related vision loss in older adults.

Skin Health

Evidence suggests that taking fish oil supplements is linked to a broad range of skin benefits, including slowed photoaging, decreased severity of allergies and dermatitis, and a reduced risk of skin cancer. A systematic review of studies suggests docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA) all have beneficial effects on the skin. The greatest benefits of fish oil appear to be for inflammatory skin conditions such as atopic dermatitis, psoriasis, and acne.

Liver Disease

Researchers have found that omega-3 polyunsaturated fatty acids improve liver fat, GGT (a liver enzyme), triglyceride levels, and HDL (good cholesterol) levels in people with non-alcoholic fatty liver disease (NAFLD) and nonalcoholic steatohepatitis (NASH).

Asthma and Allergy Symptoms

Studies suggest that among people with asthma, those who have higher omega-3 levels require lower maintenance doses of inhaled corticosteroids and have better asthma control. This suggests that taking fish oil supplements may have a role in managing asthma.

Bone Health

Osteoporosis (low bone mineral density or BMD) is linked to an increased risk of bone fractures. Researchers have studied whether omega-3 fatty acids can improve bone quality by preventing bone decay and improving bone mineralization. People with higher omega-3 blood levels have been found to have higher bone mineral density (BMD). However, it is unclear if taking fish oil supplements can increase BMD.

Benefits in Pregnancy and Lactation

Studies have shown that taking fish oil supplements in the first trimester supports the growth of the baby. Research has also found that there is improved neurocognitive development in infants and children of pregnant and lactating women who eat fish or take fish oil supplements. Many prenatal vitamins now contain DHA for this reason.

Children and Adolescents with ADHD

Randomized controlled trials have found that children and adolescents with attention deficit/hyperactivity disorder (ADHD) may have an improvement in symptoms of hyperactivity, inattention, and impulsiveness by consuming high-dose long-chain polyunsaturated fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

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How And When To Take Fish Oil

Dietary Sources of Fish Oil

Oily fish (tuna, trout, salmon, sardine, mackerel) and shellfish (oysters, crabs, mussels) are good sources of omega-3s like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The recommended dietary intake of total omega-3s from all sources is 1.1 grams (g) for women and 1.6 grams for men.

Experts recommend obtaining nutrients like omega-3s from dietary sources. For adults, American Dietary Guidelines recommend eating at least 8 ounces of seafood per week. Those who are pregnant or nursing should eat between 8 and 12 ounces per week of a variety of seafood that are lower in mercury. Cod liver oil is a rich source of omega-3 fatty acids and just 1 tablespoon contains 0.9 grams of EPA and 1.5 grams of DHA.

For maximum benefits, cook fish by broiling, baking, grilling, or steaming to preserve omega-3 content. Frying is best avoided, as it can break down omega-3s.

People with a fish or seafood allergy and those who are vegans or vegetarians can obtain omega-3 fatty acids from plant sources, including alpha-linolenic acid (ALA) and linoleic acid, found in chia seeds, flaxseed oil, soybean, and canola oil.

Concerns About Mercury Poisoning

Too much mercury exposure is a concern when eating certain types of fish. However, it appears that fish oil contains almost no mercury.

If you are concerned about mercury poisoning, choose safe sources of omega-3 fatty acids such as canned light tuna, freshwater tuna, mackerel (Atlantic or Pacific Chub), herring, anchovy, sardine, salmon, and whitefish. Avoid king mackerel, bigeye tuna, marlin, shark, swordfish, and others (fish that eat other fish and tend to have high mercury levels).

Can Fish Oil Be Taken Every Day?

Fish oil pills may be useful if you don’t eat fish and seafood. They may also be beneficial if you have health conditions such as high triglycerides or rheumatoid arthritis.

There is no recommended dose for fish oil supplementation. Read the product label and choose a fish oil supplement that contains at least 500 milligrams (mg) of EPA and DHA per 1,000 mg of fish oil.

There is no best time of day for taking omega-3 supplements. However, fish oil supplements are absorbed better if you take them with a fatty meal.

Omega-3 fatty acids can become rancid upon oxidation. A supplement that contains an antioxidant such as vitamin E can help prevent this. Don’t take a fish oil supplement that is past its expiry date or has a rancid smell.

Best Forms of Fish Oil Supplements

Evidence suggests that fish oil supplements that contain EPA and DHA esterified in monoglycerides are absorbed up to 2 times better compared to fish oil supplements that contain EPA and DHA as ethyl esters or triglycerides. In addition, research suggests a purified form of EPA called icosapent-ethyl is particularly beneficial for people with high triglycerides.

Always purchase dietary supplements, including fish oil supplements, made by reputed manufacturers. Choose products that have undergone third-party testing.

Look for the seal of purity by the Global Organization for EPA and DHA Omega-3s (GOED).

Potential Risks and Warnings

Possible Side Effects of Fish Oil

Fish oil (omega-3) supplements can cause minor side effects such as a fishy taste or fishy breath. Other side effects include belching, a bad taste in the mouth, abdominal discomfort, nausea, and bloating.

Always check with your healthcare provider before taking a fish oil supplement. Too much fish oil can affect blood clotting and increase the risk of bleeding, stroke, and atrial fibrillation (a type of heart rhythm abnormality). Fish oil supplements can also interact with your other prescription drugs and over-the-counter medications such as blood thinners, medications prescribed for high blood pressure, and birth control pills.

Contraindications and Who Should Not Take Fish Oil

Check with your healthcare provider before taking fish oil supplementation if you:

Have a fish or seafood allergy
Take other medications that might interact with fish oil supplements
Are pregnant
Are under 12 years of age

Frequently Asked Questions About Fish Oil

Is Fish Oil Good For Weight Loss?

Current evidence does not suggest that fish oil supplements are good for weight loss in people who are overweight or obese. However, studies have found fish oil supplementation can help in reducing belly fat, especially when combined with lifestyle modifications such as a healthy diet and regular exercise.

Does Fish Oil Cause Prostate Cancer?

There has been some controversy about whether fish oil increases the risk of prostate cancer based on a retrospective analysis of serum samples. However, experts say this study does not prove that fish oil causes prostate cancer because it was an observational study and not a placebo-controlled trial that compared patients who received fish oil supplements with those who received a placebo (inactive substance).

Integrating Fish Oil Into Your Wellness Regimen

Fish oil contains omega-3 fatty acids, a type of polyunsaturated fatty acids with many health benefits. To obtain these benefits, aim to include 1 to 2 portions of oily fish in your diet each week. For those who cannot consume fish, omega-3 supplements are a practical alternative and can be part of a comprehensive wellness regimen.