A Guide to Fish Oil Benefits
If you are struggling to get enough omega 3 in your diet, then fish oil may be the answer.
Fish oil has become increasingly popular due to its impressive health benefits.
These benefits have been linked to improving heart health, reducing inflammation, and aiding mental health, to name a few.
In this guide we will explore what fish oil’s benefits are, how much to take, and tips for choosing the right supplements.
What is fish oil?
Fish Oil'>Fish oil is a dietary source of omega 3 fatty acids'>omega 3 fatty acids, which are essential for maintaining overall health.
It can come in two different forms, naturally through diet and supplements.
Fish oil consumed through your diet is derived from oily fish like salmon, herring, and mackerel, which obtain fatty acids by consuming microalgae.
Natural fish oil from your diet contains approximately 30% omega 3, as well as vitamins A'>vitamins A and D'>D.
Fish oil supplements go through a purification process'>purification process and generally contain triglycerides.
The process removes any contaminants, like mercury, from the oil, ensuring it is pure and safe for consumption.
The two main types of fatty acids found in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which significantly contribute to your well-being.
How much fish oil should you take per day?
It can depend on your individual health goals and nutritional needs, so you should always consult your healthcare provider before starting a course of supplements.
We offer a range of fish oil products to allow you to find one that is right for you.
Is fish oil good for you?
Yes, fish oil'>fish oil is renowned for being a highly beneficial supplement for people of all ages due to the omega 3 fatty acids it contains.
EPA and DHA are the foundations of the fats we need to maintain optimal health and well-being.
What are the main benefits of fish oil?
Now that you are aware of what fish oil'>fish oil is and why it is good for you, it is time to delve deeper into its health benefits.
1. Can support heart health
There has been a great deal of research on the link between fish oil'>fish oil and heart health'>heart health.
Studies have shown that those who regularly consume oily fish are less at risk of developing heart disease'>heart disease.
- Reducing triglycerides in the blood **
- Improving cholesterol levels'> cholesterol levels
- Lowering blood pressure'>blood pressure ***
Research has also indicated that the combination of DHA and EPA found in fish oil can contribute to a reduction in blood clots forming and reduce enzymes and molecules that lead to inflammation'>inflammation.
2. It may support brain function
The goodness of fish oil'>fish oil does not end with heart health'>heart health, as it is also essential for normal brain health'>brain health and function.
Studies have shown that those who took omega 3 fatty acids over 24 weeks cited an improvement in memory and learning (iv).
In addition, it was also shown to increase blood flow to the brain, promoting regular cognitive function and development (v).
The omega 3 fatty acids found in fish oil have also been linked with a reduced risk of dementia.
Although there is still much more research to be conducted, small studies have shown that those with dementia may see an improvement in symptoms when taking omega 3.
3. Potentially aid eye health
Omega 3 fish oil'>fish oil may also play a significant role in supporting and maintaining eye health'>eye health.
DHA is the structural component of the retina in the eye and is key for maintaining regular function. *
Studies have suggested that omega 3 fatty acids, DHA, and EPA in particular, had a reduced risk of developing Age-Related Macular Degeneration (AMD).
AMD is an eye disease that damages part of the retina and can blur the central vision.
A result of 21 studies showed that those who had a regular intake of DHA and EPA in their diets had a 14% lower risk of developing an early form of AMD, while 29% were found to have a lower risk of developing a late form of AMD (vii).
A further benefit of omega 3 fish oil'>fish oil is that it can also help to soothe dry eyes, which can be caused by allergies, hormonal changes, or eye strain to mention a few.
is that it can also help to soothe dry eyes, which can be caused by allergies, hormonal changes, or eye strain to mention a few.
In a study involving 32,000 women, results showed that those who regularly consumed omega 3 fatty acids lowered their risk of dry eye disease by approximately 17% (viii).
4. Can help with joints
Fish oil, rich in omega 3 fatty acids, can help joint health'>joint healt, reducing the symptoms of pain, stiffness, and even arthritis (ix).
Arthritis commonly occurs in the wrists, knees, and hands and can cause significant discomfort (ix).
Research found that patients with this condition reported less joint swelling and pain after 12 weeks of consuming omega 3 fatty acids than those who did not (x).
5. May support mental health
In more recent years, studies have shown that omega 3 fatty acids can play a pivotal role in supporting depression.
It has long since been suggested that countries where fish consumption is high, see lower rates of low mood (xi).
DHA and EPA help support the production and release of serotonin, a chemical key to regulating mood and emotions.
Research is still ongoing regarding omega 3 fatty acids’ effect on mental health, but one study did find that 165 patients who regularly consumed it saw a reduction of symptoms in mild to moderate depression compared to those that did not (xii).
6. Potentially support skin health
A further benefit of the omega 3s is that they may be beneficial to your
A further benefit of the omega 3s is that they may be beneficial to your skin health '>skin health.
It is thought to aid your skin’s hydration by reducing water loss and improving moisture retention, as well as reducing inflammation caused by conditions like acne '>acne, eczema, and psoriasis. (xiii)
What are the main sources of fish oil?
It will come as no surprise that the main source of fish oil is indeed oily fish!
Oily fish like salmon, herring, and sardines are all high in DHA and EPA content, contributing to your overall health.
However, if you do not like fish, other omega 3-rich foods include:
- Chia seeds'>Chia seeds
- Flaxseeds'>Flaxseeds
- Walnuts'>Walnuts
- Avocado oil
- Eggs
- Rapeseed oil
- Seaweed
- Hemp seeds'>Hemp seeds
- Microalgae
- Grass-fed meat
If you follow a vegetarian'>vegetarian or vegan diet'>vegan diet, check out our guide to the best vegan sources of omega 3 '>vegan sources of omega 3.
Who should not take fish oil?
You should always consult your pharmacist or doctor before adding any form of supplement to your diet.
Fish oil may interact with medications and other supplements, so it is always best to seek approval from your healthcare provider in the first instance.
Always remember to check the ingredients if you suffer from allergies or have any dietary preference like vegetarian or vegan.
How to choose the right fish oil supplement
When it comes to choosing a supplement, it is essential that you select one that is going to be most beneficial for the individual, as everyone is different.
Here are some other tips for choosing the right fish oil supplement:
Keeping these factors in mind will ensure you are getting the best product for your money and reaping the benefits of fish oil.
- Check the DHA and EPA content
- Ensure the supplement has been purified
- Choose the right form for you: liquid or capsule
- Contact our expert Nutrition Advisors
Final thoughts
Fish oil supplements are a fantastic source of omega 3 and can be a beneficial addition for those wanting to increase their intake.
It is clear to see that these mighty supplements pose many potential benefits to our heart, joint, mental, and eye health, to name a few. If you are not a fan of oily fish or seafood, then fish oil is the perfect alternative to ensure you are still receiving the vital support you need. For more information on supporting your health and well-being, browse our dedicated health blogs. 250mg of DHA contributes towards the maintenance of normal brain health ** 2g of DHA and EPA daily contribute to the maintenance of normal blood triglyceride levels *** 3g of DHA and EPA daily contribute to the maintenance of normal blood pressureReferences:
- National Center for Biotechnology Information. (2021). The role of omega-3 fatty acids in brain function. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC8143521/.
- National Center for Biotechnology Information. (2020). Omega-3 polyunsaturated fatty acids and cardiovascular health. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC7468748/.
- National Center for Biotechnology Information. (2022). The effect of omega-3 fatty acids on inflammatory diseases. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC9641984/.
- Kaufman, C.S., Vidoni, E.D., Burns, J.M., Alwatban, M.R., and Billinger, S.A. (2020). Self-Reported Omega-3 Supplement Use Moderates the Association between Age and Exercising Cerebral Blood Flow Velocity in Older Adults. Nutrients, 12(3), 697–697. doi: 10.3390/nu12030697.
- Alzheimer’s Society. Diet and dementia risk. Available online: https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/additional-treatments-for-dementia-risk/diet.
- National Center for Biotechnology Information. (2018). Omega-3 and cognitive function in aging adults. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC6117694/.
- AAO Journal. (2016). Effects of Omega-3 on Eye Health. Available online: https://www.aaojournal.org/article/S0161-6420(16)31373-2/pdf.
- National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). Rheumatoid Arthritis. Available online: https://www.niams.nih.gov/health-topics/rheumatoid-arthritis.
- WebMD. Fish Oil and Rheumatoid Arthritis. Available online: https://www.webmd.com/rheumatoid-arthritis/ra-fish-oil.
- National Center for Biotechnology Information. (2017). Omega-3 fatty acids and depression: A review of the literature. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC5409664/.
- WebMD. Fish Oil and Depression: Can It Help Mood Disorders? Available online: https://www.webmd.com/depression/features/fish-oil-to-treat-depression.
- PubMed. (2023). The association between omega-3 and mental health. Available online: https://pubmed.ncbi.nlm.nih.gov/36836458/#:~:text=Research%20suggests%20an%20association%20between,with%20mild%20to%20moderate%20depression.
- National Center for Biotechnology Information. (2018). The effects of omega-3 fatty acids on skin health. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC6117694/.
