If you want to boost your heart health, improve brain function or reduce inflammation, fish oil may be just what you need. Found in fatty fish like salmon, mackerel and tuna, fish oil is packed with omega-3 fatty acids — specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — which are linked to many health benefits. Since your body cannot produce these essential fats on its own, it is important to get them through your diet. If you don’t eat oily fish regularly or take an omega-3 supplement, you may not be getting enough, which can negatively affect your health. But what exactly is fish oil, and how much do you need to reap its benefits?
Extensive research, including more than 4,500 human clinical trials, highlights the benefits of DHA and EPA for pregnancy, brain function, eye health and heart health. Omega-3s are known to reduce inflammation, improve mood and support the immune system. According to National Institutes of HealthThese healthy fats are important components of cell membranes, especially in the brain, eyes and sperm cells, and play key roles in heart and immune health.
In this article, we’ll explore what fish oil is, its nutritional profile, the positive and negative side effects, and how to incorporate it into your diet, with insights from a registered dietitian.
What are fish oil supplements?
DHA and EPA, two important omega-3 fatty acids, come from algae, which fish consume and store in their fatty tissues. As a result, fatty fish such as salmon, mackerel, sardines and anchovies are some of the best natural sources of omega-3. Some fish, such as cod and pollock, contain significantly smaller amounts, so consuming oily fish is the most effective way to increase DHA and EPA levels. For optimal health, the American Heart Association recommends at least two servings (3 ounces each) of fatty fish per week.
Although the body can convert a small amount of the plant-based omega-3 alpha-linolenic acid (ALA) into DHA and EPA, the conversion is inefficient – making oily fish or fish oil the most reliable sources of these beneficial fats.
Fish oil supplements are made by extracting oil from the tissues of fatty fish, which is then purified to remove impurities such as mercury and concentrated to increase DHA and EPA levels. Available in liquids, capsules and soft gels, these supplements offer a convenient way to get essential omega-3s if your diet lacks fatty fish.
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Fish oil nutrition facts
Fish oil supplements come in a variety of forms, including capsules and liquids. A typical capsule contains about 15-25 calories and 2-3 grams of fat, with at least 500 milligrams of EPA and DHA combined. Liquid forms can provide more than 1,500 milligrams of EPA and DHA per teaspoon, with about 40 calories and 5 grams of fat per serving. Many fish oil supplements also contain vitamin E to prevent oxidation.
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Benefits of fish oil
Support for heart health
The American Heart Association says EPA and DHA may help lower triglycerides linked to heart disease. Research from Journal of the American Heart Association shows omega-3 can reduce triglycerides by 15-30%, especially at doses above 2 grams daily. Those at higher risk of cardiovascular disease, including people with obesity or high cholesterol, may experience even greater benefits.
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Support for eye health
DHA is highly concentrated in the retina and plays a key role in maintaining eye health throughout life. Low intake of omega-3 has been linked to a higher risk of retinopathy. A study in Antioxidants suggest that DHA has anti-inflammatory, antioxidant and protective effects in the retina.
Reduced risk of heart attack
Research published in Mayo Clinic Proceedings found that omega-3 significantly reduces the risk of heart attack and death from coronary artery disease. Even relatively low doses — 500 milligrams per day — can provide protective benefits. However, individuals with risk factors for heart disease should consult a healthcare professional before starting fish oil supplements.
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Support for skin health
EPA and DHA can also benefit skin health, offer protection against UV damage, reduce the risk of skin cancer and help with wound healing. A review in Marine drugs found that fish oil’s anti-inflammatory properties help protect skin cells, and some studies suggest it may speed wound healing, although more research is needed.
Omega-3 and pregnancy
Omega-3 is especially important during pregnancy. EPA and DHA support the development of the child’s brain and retina. A Cochrane Library the review analyzed 70 trials and concluded that omega-3 supplementation during pregnancy reduces the risk of preterm birth, low birth weight, and early preterm birth with minimal risk.
A study in Annals of Nutrition & Metabolism also notes that omega-3 supports cognitive, motor and visual development and may reduce the incidence of atopic eczema in children. Pregnant women should consult their healthcare provider about increasing omega-3 intake for maternal and fetal health benefits.
Potential disadvantages of fish oil
Gastrointestinal problems
Although fish oil is generally well tolerated, some people experience a fishy aftertaste, heartburn, or indigestion. If you are taking fish oil for a specific health reason, consult your healthcare provider and follow dosage instructions carefully.
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A-Fib concerns
Some research suggests that EPA and DHA may be associated with atrial fibrillation (also known as A-fib), according to a review article published in Circulation. For most individuals, the heart health benefits of fish oil outweigh the potential risk for A-fib, but everyone should always check with their doctor before taking any supplements.
Recent studies have questioned the benefits of EPA/DHA omega-3 supplementation due to its potential association with A-fib. Although there appears to be a dose-dependent association between EPA/DHA supplementation and risk of A-fib, there are still concerns and unanswered questions about the strength of the association.
How much Omega-3 is enough?
There is no established dietary reference intake for EPA and DHA in the United States for people over 1 year of age. But experts recommend at least 500 milligrams per day for healthy adults, with pregnant and breastfeeding women needing at least 700 milligrams, including 300 milligrams of DHA.
Final thoughts and recommendations
If you don’t eat oily fish at least twice a week, I recommend talking to your doctor about the pros and cons of taking a fish oil supplement. You and your healthcare professional can decide if fish oil is right for you, depending on your health goals and personal health concerns. There are so many options on the market, including capsules, liquids, or algae-based supplements that will provide beneficial EPA and DHA to your diet.
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