A commonly consumed dietary supplement, fish oil is rich in omega-3 fatty acids, which is a type of fat that is very essential for your health.
The body cannot make omega-3 fatty acids on its own; thus, eating a lot of oily fish or taking a fish oil supplement is a great idea.
Here we give you 15 benefits of fish oil use.
What is fish oil?
Usually coming from oily fish, including mackerel, tuna, herring, and anchovies, fish oil is the oil or fat taken from fish tissue.
But in the case of other fish like the Atlantic cod, it can be produced from the liver, e.g., cod liver oil.
Omega-3 fatty acids found in fish provide several health benefits, including blood pressure level lowering, triglyceride reduction, and protection against a number of diseases. Thus, eating 1–2 portions of fish per week is recommended by the World Health Organization (WHO).
You can also take fish oil supplements if you are unable to eat the recommended 1–2 portions of fish per week.
Fish oil is made up of omega-3s (30%) and other fats (70%). It usually contains some vitamin A and vitamin D.
It is noteworthy that omega-3s in fish provide greater health benefits than those found in some plant sources.
The main omega-3 in plant sources is alpha-linolenic acid (ALA), while omega-3s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) in fish oil. DHA and EPA provide more health benefits than the ALA.
Getting enough omega-3s is also important since the Western diet has replaced a lot of omega-3s with omega-6s and other fats, which may contribute to numerous diseases.
1. It may aid weight loss
Defined as having a BMI of > 30, obesity can significantly increase your risk of developing cancer, type 2 diabetes, heart disease, and other diseases. Globally, 13% of adults are obese, while 39% are overweight. High-income countries like the US have even higher numbers.
Supplementing with fish oil may help improve risk factors of heart disease and body composition in obese people.
Moreover, fish oil supplements, along with exercise or diet, has been indicated in some studies to aid weight loss.
However, study results are mixed.
Fish oil supplements have been noted in one analysis of 21 studies to be ineffective at reducing weight in obese people; it did reduce wait-to-hip ratio and waist circumference though.
2. It may support heart health
Heart disease is one of the most common causes of death in the world.
Those who eat a lot of fish have been shown in some studies to have much lower rates of heart disease.
Consumption of fish or fish oil appears to reduce multiple risk factors for heart disease. Its benefits for heart health include the following:
Plaque. Consuming fish or fish oil may help prevent the plaques that can harden your arteries. Arterial plaques are also made more stable and safer in people who already have them.
Fatal arrhythmias. Characterized by abnormal heart rhythms, certain types of arrhythmias can cause heart attacks. Good thing fish oil consumption may help reduce fatal arrhythmia events in those who are at risk.
Cholesterol levels. Although fish oil consumption does not seem to reduce LDL (bad) cholesterol levels, it can increase HDL (good) cholesterol levels.
Triglycerides. Consuming fish oil may lower levels of triglycerides by ~ 15–30%.
Blood pressure. Fish oil helps lower blood pressure levels even in small doses.
Although supplementing with fish oil may potentially improve numerous risk factors for heart disease, no clear evidence has shown that it can prevent strokes or heart disease.
3. It may help treat certain mental disorders
Nearly 60% of your brain is made up of fat—majority of which is omega-3 fatty acids. This makes omega-3s important for normal brain function.
In fact, people with certain mental disorders have been suggested in some studies to have lower omega-3 blood levels.
Interestingly, fish oil supplements have been suggested to help improve the symptoms or prevent the onset of some mental disorders, e.g., it may help reduce the chances of psychotic disorders in at-risk individuals.
In addition, consuming fish oil supplements in high doses may also decrease some symptoms of bipolar disorder and schizophrenia.
4. It may help reduce inflammation
Inflammation refers to your immune system’s way of fighting against things that harm your body, such as toxins, infections, and injuries.
Chronic inflammation is, however, associated with serious illnesses, including heart disease, diabetes, obesity, and depression. Reduced inflammation can help prevent or treat symptoms of these illnesses.
Containing anti-inflammatory properties, fish oil may help treat conditions associated with chronic inflammation. For example, it may help reduce the production and gene expression of inflammatory molecules called cytokines in obese and stressed individuals.
In addition, supplementing with fish oil can help reduce stiffness, joint pain, and medication needs in individuals with rheumatoid arthritis (RA), which is an autoimmune disease that causes painful joints.
Although inflammatory bowel disease (IBD) involves chronic inflammation, no clear evidence has shown whether or not fish oil can help improve its symptoms.
5. It may support eye health
Like the brain, the eyes also depend on omega-3s. People who don’t get enough omega-3 fats have been shown to be at higher risk of eye diseases.
In addition, eye health starts to decline as you age, leading to age-related macular degeneration. Although fish consumption has been linked to a lesser risk of developing AMD, results on fish oil supplements are less encouraging.
Consuming a high dose of fish oil for 19 weeks has been found in one very small study to help improve vision in all AMD patients.
Moreover, combined effects of omega-3 fats and other nutrients have been examined in two larger studies. Although a positive effect has been observed in one study, no effect has been found on the other. The results are therefore unclear.
6. It may reduce liver fat
Playing an important role in all metabolic processes in the body, the liver cells also break down fats for energy. In fact, it processes most of your body fat, which may also play a role in weight gain.
Liver disease, particularly non-alcoholic fatty liver disease, is increasingly common today.
Consuming fish oil supplements may support liver function and inflammation. It can help reduce the amount of fat in your liver, as well as the symptoms of NAFLD.
7. It may improve symptoms of depression
Depression is characterized by loss of interest in almost everything and persistent feeling of sadness. By 2030, it is expected to become the second-largest cause of diseases.
Interestingly, those experiencing major depression seem to have reduced omega-3 blood levels.
Fish oil and omega-3 supplements have been shown in studies to help improve symptoms of depression.
Additionally, some studies found that EPA-rich oil may help reduce symptoms of depression more than DHA.
8. It may improve attention and hyperactivity in children
Several behavioral disorders in children involve inattention and hyperactivity.
Getting enough omega-3s may be important in preventing behavioral disorders in children, like attention deficit hyperactivity disorder (ADHD), since they make up a significant proportion of the brain.
Supplementing with fish oil may help improve impulsiveness, inattention, perceived hyperactivity, and aggression in children, which may be beneficial in early life learning.
9. It may promote healthy skin
Being the largest organ in your body, the skin contains a lot of omega-3 fatty acids.
Skin health may decline as you age or after too much exposure to the sun.
Fish oil supplements may help improve a number of skin disorders, including dermatitis and psoriasis.
10. It may support pregnancy and early life
Pregnant and breastfeeding mothers should get enough omega-3s as they are essential for early growth and development.
Fish oil supplements may help improve hand–eye coordination in infants. However, their effects on learning or IQ are still unclear.
Supplementing with fish oil during pregnancy and breastfeeding may help reduce an infant's risk of allergies and improve infant visual development.
11. It may improve risk of allergy and asthma symptoms
Asthma is becoming much more common in infants. It is characterized by swelling in the lungs and shortness of breath.
Fish oil has been shown in several studies to help reduce symptoms of asthma, especially in early life.
In fact, a mother’s fish or omega-3 intake has been found in one review in nearly 100, 000 people to lower the risk of asthma in children by 24–29%.
Moreover, pregnant mother’s fish oil supplementation may help lower the risk of allergies in infants.
12. It may help prevent mental decline symptoms
Your brain function declines as you age, increasing your risk of Alzheimer’s disease.
Those who consume more fish appear to have a slower decline in brain function.
However, no clear evidence can show whether fish oil supplements can slow the decline of brain function in older adults.
Nevertheless, fish oil has been shown in some very small studies to help improve memory in healthy, older adults.
13. It may reduce symptoms of metabolic syndrome
A major public health concern, metabolic syndrome is a collection of conditions occurring together, including central obesity, insulin resistance, high blood pressure, low “good” HDL cholesterol, and high triglyceride levels.
This increases your risk of developing many other diseases, including diabetes and heart disease.
Omega-3s can help improve inflammation, insulin resistance, and heart disease risk factors in those who have metabolic syndrome.
14. It may support bone health
Bones start losing their essential minerals during old age, which makes them more likely to break, leading to conditions like osteoarthritis and osteoporosis.
Although vitamin D and calcium are vital for bone health, omega-3 fatty acids have also been suggested in some studies to be beneficial.
Individuals with higher blood levels and omega-3 intakes seem to have better bone mineral density. However, no evidence can show whether fish oil supplements can improve BMD.
Nevertheless, fish oil supplements have been suggested in a number of small studies to help reduce markers of bone breakdown, thereby preventing bone disease.
15. It may help alleviate menstrual pain
There are absolutely a number of fish oil benefits, but this is the last one we’ll give you in this article.
Menstrual pain can significantly affect your quality of life.
However, women who consume the most omega-3s have been reported to have milder menstrual pain.
Additionally, omega-3 supplement has been reported to be more effective at treating severe pain during menstruation than ibuprofen.
How to supplement
If you cannot achieve the recommended 1–2 portions of oily fish per week, you may want to try fish oil supplementation.
Here is a list of important things to consider when supplementing with fish oil:
Form
Fish oil supplements come in various forms, including free fatty acids (FFA), triglycerides (TG), reformed triglycerides (rTG), phospholipids (PL), and ethyl esters (EE).
Dosage
Dosage recommendations for EPA and DHA vary depending on your health and age.
The World Health Organization recommends taking 200–500 mg of combined DHA and EPA daily. However, pregnant or nursing women or those who are at risk of heart disease may need to increase their dosage intake.
Concentration
Always make sure you read the label before choosing a supplement, as many contain up to 1, 000 mg of fish oil per serving with only 300 mg of DHA and EPA.
Choose those that contain at least 500 mg of DHA and EPA per 1, 000 mg of fish oil.
Freshness
Since they are prone to oxidation, omega-3s may go rancid.
Choose those that contain an antioxidant like vitamin E to help prevent rancidity. Also, keep the supplements in the refrigerator, away from light.
Don’t pick those that are out of date or have a rancid smell.
Sustainability
Always prefer those supplements with sustainability certification, such as from the Environmental Defense Fund or Marine Stewardship Council (MSC).
When to take fish oil supplements?
Taking your fish oil supplement with a meal containing fat is a great idea, as other dietary fats help your body absorb omega-3 fatty acids.
Conclusion
A family of essential fatty acids, omega-3s provide a number of health benefits, including weight loss and disease prevention. They also contribute to normal brain and eye development, prevent a decline in brain function, and fight inflammation.
Consuming whole foods containing omega-3s and eating 2 portions of oily fish per week is a great and healthy idea to get enough omega-3s.
Fish oil supplementation can be beneficial as well, especially if you are unable to achieve the recommended 1–2 portions of oily fish per week. It is also a good alternative if you don’t eat fish.
