What is Fish Oil?

Fish oil is a dietary supplement derived from the tissues of oily fish like salmon, mackerel, tuna, sardines and trout. It is rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3s are essential components of our cell membranes, especially in the brain and eyes. They also serve as an energy source and have anti-inflammatory properties in the body.

The 2020-2025 Dietary Guidelines for Americans recommend that adults and children eat fish 2-3 times per week, with a serving size of 4 ounces, to obtain adequate omega-3s. However, the majority of Americans fall short of meeting this target.

Potential Health Benefits of Fish Oil

Growing research suggests that the omega-3s in fish oil may offer various health benefits:

• Brain health: DHA is a key building block of brain cells. Some studies link fish oil to a reduced risk of Alzheimer's and cognitive decline, though findings are mixed.
• Heart health: Evidence indicates fish oil may lower the risk of heart attack, heart disease and death from heart issues, possibly by reducing triglyceride levels. However, not all studies agree.
• Pregnancy: Omega-3s are crucial for fetal brain and eye development. Pregnant women are advised to eat 8-12 oz of low-mercury, high-DHA/EPA fish weekly. Fish oil may reduce the risk of low birth weight.
• Inflammation: The molecules in fish oil can help reduce inflammation in the body, potentially lowering the risk of some chronic diseases and cancers. It may also ease symptoms of inflammatory conditions like rheumatoid arthritis.

Do You Need a Fish Oil Supplement?

If you regularly eat fatty fish 2-3 times a week, a fish oil supplement may not be necessary, as you are likely getting enough omega-3s from your diet. Grass-fed beef and free-range eggs also provide some omega-3s.

Incorporating more fatty fish in your meals is a worthy goal if your intake is low. Try baking salmon or trout, adding canned sardines to pasta, or making salmon cakes and frittatas. Tracking your diet can give you a sense of your current omega-3 consumption.

A fish oil supplement can be helpful if you dislike eating fish or struggle to eat it regularly. However, it's best to discuss supplementation with your doctor or dietitian first. Choose a high-quality product from a reputable brand that does third-party testing. Store it in the fridge and buy small bottles to prevent oxidation.

Combining fish oil, from either whole food sources or a supplement, with an overall healthy diet rich in fruits, vegetables, whole grains, beans and legumes is the most effective way to capitalize on its potential perks.