10 Benefits of Fish Oil: What Research Says

Fish oil is widely used for its potential health benefits. It is a rich source of omega-3 fatty acids, particularly EPA and DHA. Omega-3s are good for heart, brain, eyes, and joint health, as well as supporting exercise recovery.

That’s why fish oil supplements have become popular, as they are a convenient source of EPA and DHA, especially for people who do not regularly eat fatty fish.  

But let’s be honest—supplement aisles are overwhelming. You find shelves and rows of bottles with different claims and promises at pharmacies, and somewhere in the middle of it all sits fish oil, quietly being one of the few supplements that actually has the science to back up the hype.

In this article, we will look at 10 benefits of fish oil, what the research actually says, how to choose a good fish oil, and which foods can provide omega-3s naturally. 

What is Fish Oil?

Fish oil is obtained from fish tissues and is naturally rich in two long-chain omega-3 fatty acids that are:

• EPA (eicosapentaenoic acid)

• DHA (docosahexaenoic acid)

Fatty fish like salmon, sardines, mackerel, herring, and tuna are common sources of this oil. 

In addition, plant-based sources of omega-3 include chia seeds, flaxseeds, walnuts, and certain vegetable oils. But plant sources provide another type of omega-3, which is ALA (alpha-linolenic acid); however, it is less effective compared to EPA and DHA.  

Fish oil plays an important role in maintaining cell membranes, the heart, brain, eyes, immune system, and other body tissues. 

That’s why omega-3s are called essential fats, as your body cannot produce them; rather, you have to get them from food or supplements.

And here’s another important thing: modern diets are often loaded with omega-6 fats instead of omega-3s. The presence of high amounts of omega-6 may be linked to causing inflammation; thus, fish oil is a simple way to correct that. 

Now, let’s discuss the benefits of fish oil.

Top 10 Benefits of Fish Oil

Important benefits of fish oil are given below.

1. Good for Your Heart Health

Fish oil has gained popularity due to this important benefit for heart health. In fact, an animal study concludes that taking omega-3 supplements regularly improves heart health.

But here arises a question: how do omega-3s do that? 

They have been shown to help lower triglycerides (a type of fat in your blood that, in high amounts, raises heart disease risks), slightly reduce blood pressure and improve arterial function. By reducing the building of plaque in arteries, omega-3s help keep blood vessels unclogged.

Since heart disease is the leading cause of death worldwide, anything that meaningfully supports cardiovascular health deserves attention.

2. Fights Inflammation 

Chronic inflammation is linked to many major health diseases like heart disease, diabetes, arthritis, and even certain cancers. 

But omega-3 fatty acids are found to play a role in immunomodulation and to regulate gene expression related to the immune response. Also, research suggests that  omega-3s calm down your body’s swelling or chronic inflammation. How?

By producing compounds like resolvins and protectins in your body, omega-3s help reduce inflammation. 

Thus, if you are experiencing joint pain, puffiness, or body aches, your healthcare professional may suggest fish oil.

3. Supports Brain Health 

So, how do omega-3s support your brain health? Omega-3 fatty acids, specifically DHA, are the building blocks of the brain’s cell membranes, where they help support normal neural function.

Some studies also suggest that taking omega-3s improves memory, focus, and reduces the risks of age-related cognitive decline. 

Additionally, women who take omega-3s during pregnancy can provide their baby with DHA, an important nutrient for fetal brain and eye development.

However, further research is needed to understand its effects on mental clarity and mood regulation.

4. Effects on Emotional Health    

This one surprises people. Several studies have found that omega-3 supplementation, particularly with higher EPA content, may help ease symptoms of depression and anxiety.

Research on anxiety has found potential benefits, as around 2 grams of omega-3 per day can significantly help reduce anxiety symptoms, although more research is needed.  

However, fish oil should not be considered a substitute for therapy or medication.

5. Healthier Skin  

The potential fish oil benefits for hair and fish oil benefits for skin may be linked to omega-3 fatty acids, which support healthy cell function and act as the skin’s natural barrier.

Omega-3s serve several benefits to your skin, such as:

• Reducing acne by reducing inflammation

• Protecting against sun damage

• Keeping skin moisturized by supporting your skin’s natural barrier

• Promoting wound healing by acting as a barrier against skin irritants

• Accelerating hair growth by reducing hair fall

All of these benefits may be attributed to fish oil's anti-inflammatory properties.

6. Eye Health 

DHA in fish oil is a major structural component of the retina. That is why healthcare providers suggest diets rich in omega-3 fatty acids to ensure long-term ocular health. 

Also, multiple studies have linked consuming omega-3s with a lowered risk of age-related macular degeneration, one of the leading causes of vision loss in older adults. Additionally, there’s evidence that it may help with dry eye symptoms.

7. Supports Joint Health 

Many people add fish oil to their diets for its benefits for bones and joint health. You may have heard that someone with arthritis has been advised by a healthcare professional to take omega-3s to support joints. The reason?

Simple: the anti-inflammatory properties of omega-3s. Yes, they reduce joint tenderness and morning stiffness, particularly in people with rheumatoid arthritis. Further, they reduce cartilage loss in bones. 

Though it's not a fix, some studies have shown measurable improvements with omega-3s for months.     

8. Healthy Pregnancy and Development

There is some debate about whether omega-3 supplements are safe during pregnancy. According to the American Pregnancy Association, appropriate dosages of omega-3s are generally safe during pregnancy. DHA is especially important for better fetal developmental outcomes during pregnancy.

As always, pregnant women should talk to their doctor about dosage and the type of supplements, since not all fish oil sources are equal. 

9. Promotes Liver Health

Non-alcoholic fatty liver disease is becoming more common, largely due to diet and lifestyle.

And fish oil can play a potentially important role in reducing liver fat. But how? Fish oil contains EPA and DHA, as discussed above. They help reduce blood triglycerides, thereby reducing fat storage inside the liver cells. 

Also, omega-3s regulate enzyme levels in people with this condition. 

10. Improves Sleep Quality

Some research indicates that omega-3s can improve sleep quality and connects poor-quality sleep with low omega-3 levels. However, more research is needed. 

How Much Fish Oil Do You Need?

There's a difference between the terms “fish oil” and “EPA + DHA.” When you read a supplement label, you usually come across these terms. 

For example, if a supplement claims to provide 1,000 mg of fish oil but actually it just includes 180 mg of EPA and 120 mg of DHA, that means the information is misleading. This is why a larger amount does not always mean better. 

Additionally, there is no established daily recommendation for EPA and DHA for healthy adults. However, recommendations for ALA, the plant-based omega-3, have been provided by the Institute of Medicine (now the National Academy of Medicine). 

Your body can convert some ALA into EPA and DHA, but the conversion is very limited. That is why taking EPA and DHA directly is preferred.  

How to Choose Fish Oil Supplements for Maximum Benefits?

If you are already eating fatty fish two to three times a week, you might be getting enough. However, if fish is not a regular part of your meals, a quality fish oil supplement can be a simple solution to bridge the nutritional gap.

Quick tips for choosing a fish oil supplement:

• Go for third-party tested products

• Check the amounts of EPA and DHA

• Check how the product is stored

• Talk to your doctor about medication interactions

• Check the expiration date 

Fish Oil vs. Eating Fish: Which Is Better?

For most people, food sources of fish oil are good enough. That is because fatty fish provide EPA and DHA as well as protein, vitamins, minerals, and other nutrients.

So, NIH lists salmon, mackerel, tuna, herring, and sardines among the food sources of omega-3s.

However, supplements can be useful for people who do not regularly eat fish or who have specific nutritional needs. Still, food sources are better than supplements.

Side Effects of Fish Oil

Fish oil supplements are generally safe and well tolerated, but in some cases, they may cause nausea, stomach discomfort, diarrhea, and fishy aftertaste.

However, people on certain medications like blood thinners (aspirin and clopidogrel), pain relievers (ibuprofen and naproxen), and blood pressure medications (ACE inhibitors) should consult their doctors before starting any supplement regimen.

The Bottom Line

Fish oil isn’t a miracle cure, but it is a well-researched source of omega-3s, especially EPA and DHA. It helps lower triglycerides, while research also suggests potential benefits for heart, brain, eye, joint, skin, and overall health.

For most people, fatty fish is a great way to get omega-3s. If you’re considering a fish oil supplement, especially during pregnancy, while taking medication or if you have a health condition, talk to your doctor first. 

Frequently Asked Questions

1. What are the benefits of applying fish oil on the face?

Fish oil is a rich source of omega-3s, which act as a barrier against sunlight and dryness, keeping your skin hydrated and supple. However, research on directly applying fish oil to the face is limited. 

2. What are the fish oil benefits for hair?

Fish oil contains omega-3s that support hair health by promoting follicle nourishment, reducing inflammation, and improving hair growth.

3. What are the benefits of fish oil for PCOS?

Research indicates that fish oil may help women with PCOS by managing triglycerides and supporting inflammation responses. However,  further research is needed.

4. What is the best time to take fish oil?

There is no specific time for taking fish oil. You can take a fish oil supplement with a meal containing some fat to improve absorption. By taking a fish oil supplement with a meal, you can also avoid fishy aftertaste.

References:

1. Fish Oil: Benefits and Safety — Mayo Clinic

2. Fish Oil: Friend or Foe? — Harvard Health

3. Omega-3 Supplementation and Health Outcomes — PMC

4. Heart Disease Facts and Statistics — WHO

5. Omega-3s and Cardiovascular Health — PMC

6. Omega-3 Fatty Acids and Anxiety — PMC 

7. Omega-3s and Pregnancy Outcomes — PMC

8. Omega-3s for Anxiety — Harvard Health Publishing

9. Health Benefits of Omega-3 — Healthline

10. Benefits of Fish Oil — Healthline 

11. Omega-3s and Depression: A Review — PMC 

12. Omega-3s and Joint Health — PMC

13.  Omega-3 Fish Oil and Pregnancy — American Pregnancy Association

14. Vitamins and Supplements for Fatty Liver — Mayo Clinic

15. Omega-3s and Fatty Liver Disease — PMC

16. Omega-3 Fatty Acids Explained — Cleveland Clinic