11 Benefits of Fish Oil
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.
About 30%Trusted Source of fish oil is omega-3s, along with vitamins A and D. Fish oil has better health benefits than plant-based sources of omega-3s.
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 often replacesTrusted Source them with other fats, leading to potential health issues.
If you aren’t able to eat enough fish, taking supplements can help.
1. May support heart health
ResearchTrusted Source shows that people who eat a lot of fish have much lower rates of heart disease.
Multiple risk factors for heart disease appear to be reduced by consuming fish or fish oil. The benefits of fish oil for heart healthTrusted Source include helping:
lower cholesterol
reduce blood pressure
prevent the formation of plaques that harden arteries
There’s moderate evidenceTrusted Source that omega-3 may help reduce the severity of and mortality from heart disease. More research is neededTrusted Source to determine if omega-3 has any association with preventing stroke or reducing mortality from stroke.
2. May help treat certain mental health conditions
If you measure the weight of the brain without any fluid, it will contain about 20%Trusted Source polyunsaturated fatty acids, which include omega-3. Therefore, omega-3s are essentialTrusted Source for typical brain function.
In fact, researchTrusted Source suggests that people with certain mental health conditions have lower omega-3 blood levels, and having more omega-3s may help prevent the onset or improve the symptoms of some mental health conditions like depression.Trusted Source
3. May support eye health
Evidence shows that people who don’t get enough omega-3s have a greater risk of eye diseases, with the exception of dry eye disease.
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 less convincingTrusted Source.
4. May reduce inflammation
Because fish oil has anti-inflammatory properties, it may helpTrusted Sourcetreat chronic inflammatory conditions. For example, increased weight or stress can sometimes contribute to higher levels of inflammation.
When it comes to inflammatory bowel disease (IBD), however, the role of omega-3 still isn’t fully determined.Trusted Source
That said, fish oil supplements can help reduceTrusted Source joint pain, stiffness, and medication needs in people with rheumatoid arthritis, which causes pain in the joints.
5. May support healthy skin
Your skin is the largest organ in your body, and it containsTrusted Source a lot of omega-3 fatty acids.
Fish oil supplements may be beneficiaTrusted Sourcel in a number of skin disorders, including psoriasis and dermatitis.
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 may help improveTrusted Source the child’s cognitive development, though more research is necessary to determine this definitively.
That said, taking fish oil supplements during pregnancy and nursing may also improveTrusted Source infant visual development and help reduce the risk of allergies.
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 may help reduceTrusted Source symptoms of nonalcoholic fatty liver disease (NAFLD), and the amount of fat in your liver.
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 may benefitTrusted Source early life learning. But more research is needed.
9. May help prevent symptoms of mental decline
People who eat more fish tend to experienceTrusted Source a slower decline in brain function in old age.
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.
ResearchTrusted Source suggests that omega-3 may help with reducing asthma-related inflammation, the severity of symptoms, and even the need to use asthma medications. That said, more research is needed to confirm this effect.
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 may haveTrusted Sourcebetter bone mineral density (BMD).
However, it’s unclear whether fish oil supplements improve BMD. If there’s a benefit, it may dependTrusted Source on the type of fish oil the supplements are made of and how it’s made.
If you do not eat 1–2 portions of oily fish per week, you may wantTrusted Sourceto consider taking a fish oil supplement.
Below is a list of things to consider when taking a fish oil supplement:
Dosage: The 2020-2025 American Dietary GuidelinesTrusted Sourcerecommend you eat at least 8 ounces (oz) of seafood per week for a 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 absorbTrusted Source ethyl 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 1,100 mg for women and 1,600 mg for menTrusted Source.
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?
A 2020 studyTrusted Source found that DHA-enriched fish oil supplements increased testosterone levels in overweight and obese men. However, additional research is needed to substantiate these findings.
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.
