Fish oil supplements are derived from the fat or oil extracted from fish tissue and are rich in beneficial omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)¹². These nutrients are essential since the human body cannot synthesize them and they must be obtained through diet or supplementation¹².

Benefits of Fish Oil

1. Heart Health:

   • Fish oil can lower triglyceride levels, reduce blood pressure, decrease the risk of heart arrhythmias, and slow the buildup of arterial plaque³⁴.
   • It has been shown to benefit certain populations, including those with high blood triglyceride levels and those who consume less fish in their diet¹.

2. Brain Function and Mental Health:

   • Omega-3 fatty acids are crucial for brain health and have been linked to reduced symptoms of depression and anxiety⁴.

3. Anti-inflammatory Properties:

   • Omega-3s found in fish oil can reduce inflammation, which may be beneficial for conditions like rheumatoid arthritis⁵.

4. Support During Pregnancy:

   • Fish oil is important for fetal brain development and may reduce the risk of preterm births⁶.

Dosage and Consumption

• The American Heart Association recommends 1 gram per day of combined EPA and DHA for those who might benefit from supplementation¹.
• For individuals with high triglycerides, a higher dose of up to 4 grams per day may be recommended under medical supervision¹.

Potential Side Effects

• Some common side effects include bad breath and heartburn³.
• At high doses, fish oil can increase the risk of bleeding⁴.

Sources

Besides supplements, omega-3 fatty acids can also be found in foods such as:

• Fatty fish (salmon, mackerel, tuna, sardines)
• Plant sources like flaxseed oil, chia seeds, and walnuts³.

For those who cannot consume enough fish, fish oil supplements are a viable option to ensure adequate omega-3 intake.

Footnotes

1. Mayo Clinic, "Answers to 5 questions about fish oil supplements," Mayo Clinic ↩ ↩² ↩³ ↩⁴ ↩⁵

2. WebMD, "Are There Health Benefits to Taking Fish Oil?," WebMD ↩ ↩²

3. MedlinePlus, "Omega-3 fats - Good for your heart: MedlinePlus Medical Encyclopedia," MedlinePlus ↩ ↩² ↩³

4. Healthline, "11 Important Benefits of Fish Oil, Based on Science," Healthline ↩ ↩² ↩³

5. Examine.com, "Fish oil," Examine.com ↩

6. Medical News Today, "Fish oils and omega-3 oils: Benefits, foods, and risks," Medical News Today ↩