13 Benefits of Taking Fish Oil

Fish oil is one of the best known and most commonly consumed dietary supplements. It's rich in Omega-3 fatty acids, which are important for health. If you don't eat much oily fish, taking fish oil will supply you with the Omega-3 fatty acids you need.

Here Are 13 Benefits of Fish Oil

What Is Fish Oil?

Fish oil is the fat usually extracted from the tissue of oily fish (herring, tuna, anchovy, mackerel). In other cases, it's produced from the liver of another type of fish, such as cod.

The World Health Organization (WHO) recommends eating 1-2 servings of fish per week. That's because the Omega-3 fatty acids in fish provide a number of health benefits, including protection against certain diseases. However, if you don't eat 1-2 servings of fish a week, fish oil supplements can help you get enough omega-3.

About 30% of fish oil consists of Omega-3 acids, while the remaining 70% is made up of other fats. What's more, fish oil usually contains a certain amount of vitamin A and D.

It's important to note that the types of Omega-3 found in it offer greater health benefits than the Omega-3 fatty acids found in some plant sources.

The main Omega-3 acids in fish oil are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), while the one of plant origin is ALA (alpha-linolenic acid). Although ALA is an essential fatty acid, EPA and DHA offer far more health benefits.

Fish Oil Supports Heart Health

Heart disease is the leading cause of death worldwide. Studies show that people who eat a lot of fish suffer much less from heart disease. Numerous risk factors for heart disease appear to decrease with the consumption of fish or fish oil. Benefits for heart health include:

• Regulates cholesterol levels: It can raise levels of “good” HDL cholesterol, but doesn't lower levels of “bad” LDL cholesterol.
• May lower triglycerides by about 15–30%.
• Regulates blood pressure: Even in small doses, it helps lower blood pressure in people with elevated levels.
• Reduces plaque: It may prevent the plaques that cause your arteries to harden, and can also make arterial plaques more stable and safer in those who already have them.
• Reduces fatal arrhythmias: These are abnormal heart rhythms that, in certain cases, can cause heart attacks.

May Help Fight Certain Mental Disorders

Our brain is made up of nearly 60% fat, and a large part of that fat is Omega-3 fatty acids. Consequently, they're essential for normal brain function. In fact, some studies show that people with certain mental disorders have lower levels of Omega-3 in their blood.

Research shows that fish oil may prevent the onset of, or improve symptoms in, people suffering from certain mental disorders. For example, fish oil may reduce the likelihood of mental disorders in those at risk.

May Support Weight Loss

We speak of obesity when the body mass index (BMI) is greater than 30. It can significantly increase the risk of other diseases, including heart disease, type 2 diabetes and cancer.

Fish oil may improve body composition and reduce risk factors for heart disease in people with obesity. In addition, some studies indicate that, combined with diet or exercise, it supports weight loss.

However, not all studies find this effect from taking fish oil. An analysis of 21 studies notes that taking fish oil doesn't significantly reduce weight in people with obesity, but waist circumference and waist-to-hip ratio do change.

Supports Eye Health

Just like your brain, your eyes rely on Omega-3 fats to function well. Evidence suggests that people who don't get enough Omega-3 are at greater risk of eye disease. In addition, eye health begins to decline in advanced age, which can lead to age-related macular degeneration (AMD). Eating fish more often is linked to a reduced risk of AMD, but results from studies involving fish oil supplements aren't convincing that they offer the same benefit. 

A small study found that consuming a high dose of fish oil for 19 weeks improved vision in all patients with AMD.

But two other larger studies on the combined effect of Omega-3 and other nutrients on AMD show different results. One found a positive effect, while the other found none. The results are therefore inconclusive.

Reduces Inflammation

Inflammation is your immune system's way of fighting infection and healing injuries. However, chronic inflammation is linked to serious diseases, such as obesity, diabetes, depression and heart disease. Reducing inflammation can help treat the symptoms of these conditions.

Since fish oil has anti-inflammatory properties, it may help treat conditions that involve chronic inflammation. For example, in stressed and obese individuals, fish oil may reduce the production and gene expression of inflammatory molecules called cytokines. It can also significantly reduce joint pain, stiffness and the need for medication in people with rheumatoid arthritis, which causes painful joints.

Keeps Skin Healthy

Skin is the largest organ in your body and contains a lot of Omega-3 fatty acids in its composition. Its condition can worsen with age or after too much sun exposure. However, there are a number of skin conditions whose treatment and recovery can benefit from fish oil, including psoriasis and dermatitis.

Supports the Mother's Pregnancy and the Child's Early Development

Omega-3 fatty acids are essential for the child's early growth and development. That's why it's important for mothers to get enough Omega-3 during pregnancy and while breastfeeding. Taking fish oil in pregnant and breastfeeding women may improve hand-eye coordination in infants. However, it isn't clear what the effect is on learning ability or intelligence over time.

Reduces Fat in the Liver

Your liver processes most of the fat in your body and may play a role in weight gain. Liver disease is becoming increasingly common – especially non-alcoholic fatty liver disease (NAFLD), in which fat accumulates in the liver. Fish oil improves liver function and inflammation, which can help reduce the symptoms of NAFLD and the amount of fat in the liver.

Improves Symptoms of Depression

Interestingly, people with severe depression have low levels of Omega-3 in their blood. According to studies, fish oil and Omega-3 supplements may improve these symptoms. What's more, some research shows that oils rich in EPA help relieve depression symptoms more than those rich in DHA.

Supports Concentration and Helps Manage Hyperactivity in Children

A number of behavioral disorders in children, such as attention deficit hyperactivity disorder (ADHD), involve hyperactivity and distractibility. Given that Omega-3 makes up a significant part of the brain, getting enough of it may be important for preventing behavioral disorders in the early years. Fish oil improves symptoms such as hyperactivity, inattention, impulsivity and aggression in children. This can be beneficial for better learning at the start of school life.

Supports the Prevention of Mental Decline Symptoms

As we age, brain function slows down and the risk of Alzheimer's disease increases. People who eat more fish tend to experience a slower decline in brain function in advanced age. However, studies involving fish oil supplements in older adults haven't provided clear evidence that they can slow the decline in brain function. But there are also some very small-scale studies showing that fish oil may improve memory in healthy older people.

Improves Asthma Symptoms and Reduces the Risk of Allergies

Asthma, which can cause lung swelling and shortness of breath, is becoming increasingly common even in infants. A number of studies show that fish oil may reduce asthma symptoms, especially at an early age. A review of nearly 100,000 people found that a mother's intake of fish or Omega-3 reduces the risk of asthma in children by 24–29%. It may also reduce the risk of allergies in infants when taken by pregnant mothers.

Improves Bone Health

In advanced age, bones can start to lose key minerals, making them more prone to breaking. This can lead to conditions such as osteoporosis and osteoarthritis. Calcium and vitamin D are very important for bone health, but some studies show that Omega-3 fatty acids can also be beneficial. People who take higher doses of Omega-3 have better bone mineral density (BMD). However, it isn't clear whether fish oil improves bone density.

How to Take Fish Oil to Get the Most Out of It?

If you don't eat oily fish 1-2 times a week, fish oil is recommended. Here are a few guidelines on how to take it: 

• The recommended doses of EPA and DHA vary depending on your age and health condition. The WHO recommends a daily intake of 0.2-0.5 g (200–500 mg) of combined EPA and DHA. But if you're pregnant or breastfeeding, or are at risk of heart disease, you may need to increase the dose. Choose a fish oil that provides at least 0.3 grams (300 mg) of EPA and DHA per dose;
• Omega-3 fatty acids are prone to oxidation, which causes them to go rancid;
• To avoid this, choose a supplement that contains an antioxidant, such as vitamin E. Also keep supplements away from light — ideally in the refrigerator. Don't use fish oil that smells rancid or is past its expiration date;
• Other dietary fats help with the absorption of Omega-3 fatty acids.