When it comes to the most popular dietary supplements, fish oil swims to the top of the list. This fishy fat is the third-most-popular supplement on the U.S. market, outperformed only by vitamin D and magnesium. In fact, data shows about 7.8% of adults took fish oil in the previous month.
Fish oil benefits make the supplement a go-to for health-minded people. For years, many have believed fish oil boosts heart health. Yet, a recent study found fish oil did not offer cardiovascular protection.
Still, research shows fish oil and its omega-3 fatty acids can have a meaningful impact on other areas of health, such as brain function, vision, and general inflammation. Taken daily, fish oil could make a difference to your overall well-being. Check out what happens when you pop an omega-3 supplement every day.
What is Fish Oil?
So-called “fatty” fish like mackerel, tuna, salmon, sardines, anchovies, and herring have lipids—the formal name for fats—bound up in their tissues. These fats can be extracted for human use by pressing oil and water out of fish and then purifying and separating them in a centrifuge. The result: fats rich in omega-3 acids. These fats can be used to make various forms of supplements. They can be taken in liquid form, placed into capsules, injected into gummies, or used in tinctures.
Though you can eat fish to get fish oil, you might benefit more from taking it as a dietary supplement. Stay consistent to see results.
“It is best to take the recommended dose daily to experience the maximum benefits of fish oil,” says Melissa Mitri, MS, RDN. “However, you may be able to skip days when you’re eating adequate fish that provides additional omega-3 fatty acids.”
Benefits of Taking Fish Oil Daily
There are many fish oil benefits for your health, including:
Helps Reduce Inflammation
If fish oil is well known for any one quality, it’s the ability to quell inflammation, says Mitri. “Fish oil is high in essential omega-3 fatty acids that canreduce your inflammatory response, which has the potential to modulate the processes leading to some chronic illnesses."
These chronic conditions includeautoimmune diseases, heart disease, arthritis, and other joint conditions, she says.Due to these anti-inflammatory effects, fish oil has been studied as an alternative to traditional pain medication.
Some research indicates it could relieve short-term aches and pains like headaches and back pain. That said, research isn’t strong enough to recommend popping a fish oil pill rather than ibuprofen. “Larger studies in the general population are still needed to recommend fish oil as a standard alternative for all forms of pain,” Mitri says.
Can Support Healthy Pregnancy and Infant Health
Omega-3 fatty acids are essential for babies' visual and neurological development in utero. Added to this, they may play a role in helping pregnancy reach full term and preventing perinatal depression.
It’s not surprising that the American Pregnancy Association recommends pregnant women consume at least 300 milligrams of DHA omega-3 fatty acids via diet or supplementation. If you’re taking fish oil during pregnancy, look specifically for products that contain DHA or docosahexaenoic acid.
May Strengthen Brain Health
Besides impacting baby brain growth, fish oil could strengthen grown-up brains, too, says Kristen White, RDN, LDN, CLT. “Fishoilsupports brain health in adults by improving memory and other cognitivefunctions. Supplementation is helpful when high omega-3 foods are lacking in a diet."
Consuming omega-3 fatty acids increases learning, memory, cognitive well-being, and blood flow in the brain, according to a systematic review. Researchers concluded that lonely people, older adults, and those who eat fewer healthy foods containing omega-3 might especially benefit.
Could Have Benefits for Depression and Anxiety
Fish oil’s work in the brain could help mental health as well. Numerous studies suggest a daily supplement could help improve anxiety and mild to moderate depression symptoms. Researchers have theorized that this could be due to the fats’ ability to reduce inflammation. No matter the mechanism, it might be worth taking the supplement under a healthcare provider's guidance if you live with anxiety or depression.
“While more high-quality research studies need to be conducted to recommend fish oil for mental health as a standard treatment, its benefits on anxiety and depression symptoms are promising,” Mitri says.
Can Keep Your Eyes Hydrated
Consider a fish oil supplement to keep your tear ducts producing the necessary hydration. According to White, the omega-3s in these pills help a gland in the eye called the meibomian gland produce tears. “A diet low in omega-3s can increase risk for inflammation, leading to dry eye,” says White.
Taking fish oil daily may have a variety of beneficial health outcomes. Including omega-3 fatty acid-rich foods in your diet is a great way to reap the benefits of these fish oils, however, if you get enough through food sources, selecting a high-quality dietary supplement may be an excellent alternative.
Risks and Considerations
Most people won’t have a problem taking a fish oil supplement. Just be sure to talk to a healthcare provider before adding it to your regimen, and stick to the serving size on the label. Guidelines advise no more than 5 grams of omega-3 fatty acids per day.Note potential effects are dose-dependent and the supplement quality can make a difference.
Going beyond the recommended amount could mean overdoing it. Besides the famous fishy burps you may get, you could also experience unpleasant symptoms like stomach discomfort, nausea, diarrhea, and headaches. “If you start feeling any of these symptoms, you should contact your healthcare team about lowering your dose,” says Mitri.
You’ll also want to consider food allergies before trying fish oil. If you have a fish or shellfish allergy, you may need to supplement omega-3s derived from another source, like nuts or flaxseeds.Additionally, people who maintain a vegan diet may want to select a plant-based option such as algal oil.
There are some contraindications with common medications, such as blood thinners. For this reason, it's important to take this (and all supplements) under the advice of a healthcare provider.
Determining Your Needs
If you could benefit from daily fish oil for any health purpose, talk to a healthcare provider about the possibility of supplementing. By doing so, you might experience improvements in multiple areas of wellness. “Qualityfishoilis a great supplement to add to a daily regimen, especially if there are signs of inflammation, which can include joint pain, skin conditions, low energy, migraines, and more,” says White.
