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June 2, 2023

15 Best Fish Oil Benefits That Are Good For Your Health

Fish oil is commonly derived from oily fish such as salmon, mackerel, and sardines. Here are 15 best fish oil benefits

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Fish oil benefits

Exploring the Health Benefits of Fish Oil

Fish oil is a dietary supplement that is rich in omega-3 fatty acids, which are essential for maintaining good health.

Omega-3 fatty acids are important for brain function, reducing inflammation, and improving heart health ✅.

Best fish oil benefits is commonly derived from oily fish such as salmon, mackerel, and sardines ✅.

It is available in various forms, including capsules, liquid, and soft gels.

The US FDA granted approval to a prescription fish oil formulation in 2012. Fish oil, which is used by almost 18.8 million adults, remains the most commonly used natural supplement in the US ✅.

Here are 15 health benefits of fish oil:

What Is Fish Oil?

Fish oil is an abundant supply of unsaturated fatty acids, particularly omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) ✅.

These fatty acids have numerous advantages, including reducing inflammation, improving heart health, and supporting brain function ✅.

Fish oil is frequently utilized in pharmaceutical, feed, and nutraceutical applications ✅.

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It is also used as a supplement to improve heart health and decrease sympathetic tone in elderly nursing home residents ✅.

Fish oil is a major component of the liver of fish and is a concentrated source of vitamin D ✅. However, fish oil has limitations due to its high cholesterol level, objectionable odor, and complex fatty acid composition ✅.

While vegetable oils can supplement fish oil in fish feeds, they cannot effectively replace it ✅.

The use of aquaculture by-products as an alternative source for fish oil production could contribute to a more sustainable and profitable aquaculture production ✅.

Garden of Life Platinum Omega 3 Fish Oil

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1. May help skin health

Fish oil has been found to have potential benefits for skin health.

The omega-3 fatty acids found in fish oil have been reported to aid in the reduction of triglycerides, which can help improve skin health ✅.

Additionally, fish oil has been found to be helpful in ameliorating the severity of some skin disorders such as photoaging, skin cancer, allergy, dermatitis, cutaneous wounds, and melanogenesis ✅✅✅.

Fish oil also improves blood circulation, facilitates oxygenation of the skin, removes excess toxins from the body, and easily penetrates through the epidermis ✅.

Fish oil may also protect skin health against exposure to air pollution ✅. However, there are challenges in optimizing the benefits of fish oil on human health, such as improving bioavailability while overcoming the strong odor and avoiding significant oxidation of the omega-3 polyunsaturated fatty acids ✅.

Overall, fish oil has potential benefits for skin health and may be helpful in treating certain skin disorders.

2. May support heart health

Studies have shown that fish oil supplementation can help protect against heart diseases and decrease the incidence and progression of atherosclerosis, myocardial infarction, heart failure, arrhythmias, and stroke ✅✅✅.

Fish oil contains important n-3 polyunsaturated fatty acids that are likely to lower the risk of heart disease in adults ✅.

The omega-3 polyunsaturated fatty acids eicosapentaenoic acid and docosahexaenoic acid from fish and fish oils have been found to be cardioprotective, particularly in the setting of secondary prevention ✅.

However, some recent randomized clinical trials have questioned the cardiovascular benefits of fish oil ✅.

Overall, while the evidence is not conclusive, fish oil supplementation may have potential benefits for heart health.

Nordic Naturals 1280 mg Omega-3

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3. May improve the immune system

Fish oil has been shown to improve the immune system in several ways.

Studies have found that fish oil can shift the immune system from a “beta cell destructive” to a “benign” state, as observed in the gut-associated immune system in rats fed a diet supplemented with fish oil ✅.

Fish oil has also been found to stimulate the immune system by increasing cytokine production and B-lymphocyte activity ✅.

However, fish oil has also been found to have immunosuppressive effects by reducing lymphocyte proliferation, neutrophil chemotaxis, and secretion of several cytokines ✅.

Omega-3 polyunsaturated fatty acids present in fish oil have been found to activate cells from both the innate and adaptive immune systems, while omega-9 monounsaturated fatty acids found in other oils have antioxidant, antimicrobial, and antiviral effects ✅.

Further research is needed to fully understand the mechanisms by which fish oil affects the immune system and to improve its efficacy in treating immune disorders ✅.

4. May reduce cholesterol levels

Fish oil has been found to reduce cholesterol levels in several studies.

Omega-3 fatty acids present in fish oil have been shown to increase the levels of HDL or good cholesterol.

Low-dose fish oil diets have been found to improve lipid metabolism by modifying the expression of lipid metabolism-related genes in the liver and increasing fecal cholesterol excretion ✅.

Fish oil has also been found to reduce most of the lipoprotein classes in rats ✅.

The combination of fish protein and fish oil has been found to decrease the contents of serum triacylglycerol, serum cholesterol, liver triacylglycerol, and liver cholesterol in addition to altering liver lipid fatty acid composition ✅.

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Fish oil has also been found to induce biliary cholesterol excretion ✅.

Furthermore, fish oil has been found to reduce hepatic fatty acid synthase and lipoprotein lipase activities in abdominal fat ✅.

5. May boost brain function

Fish oil, which is rich in omega-3 fatty acids, has been shown to boost brain function.

Omega-3 fatty acids have neuroprotective properties that can improve cognitive function and limit impulsive behavior ✅.

They also have ameliorating effects on inflammation, which is thought to be one of the mechanisms behind their neuroprotective properties ✅.

In addition, fish oil has been found to benefit cognitive function in both the short and long term ✅✅.

The beneficial effects of fish oil on brain function are thought to be due to its high content of docosahexaenoic acid (DHA), which has been shown to improve learning and memory ✅.

Overall, the evidence suggests that fish oil can be an effective way to boost brain function.

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6. May improve asthma and allergies

Several studies have shown that fish oil can improve asthma and allergies.

Fish oil is rich in omega-3 fatty acids, which have anti-inflammatory properties that can reduce airway inflammation and improve lung function ✅.

A study conducted on infants up to 2 years of age found that maternal fish oil supplementation during pregnancy and lactation was associated with a lower risk of allergic disease ✅.

Another study conducted in vitro found that salmonid oil can modulate eosinophil effector function in human allergic peripheral blood eosinophils, which can help reduce allergic reactions ✅.

Additionally, decreased intake of fish oil in modernized diets has been linked to an increasing number of individuals with asthma or other allergic diseases ✅.

Breast milk, which contains fatty acids, can also affect the gut microbiome and its capacity to produce metabolites that protect against allergies and asthma ✅.

Overall, fish oil can be a beneficial supplement for individuals with asthma and allergies.

7. Health benefits associated with EPA and DHA

Fish oil, which is rich in omega-3 polyunsaturated fatty acids (PUFAs) such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), has been associated with numerous health benefits ✅.

One of the most notable benefits is its ability to boost brain function ✅.

EPA and DHA are essential nutrients that are primarily found in fish, and they have been shown to improve cognitive function, memory, and mood ✅.

In addition, fish oil has been linked to a reduced risk of cardiovascular disease, dyslipidemia, and insulin resistance ✅✅.

It has also been shown to have anti-inflammatory effects and may help reduce hepatic and visceral fat in overweight individuals ✅.

Overall, the consumption of fish oil may provide numerous health benefits and is an important addition to a healthy diet.

8. May help with inflammatory bowel disease

Inflammatory bowel disease (IBD) is a chronic inflammatory disorder of the gastrointestinal tract.

Fish oil, which is rich in omega-3 polyunsaturated fatty acids (PUFAs), has been suggested to have anti-inflammatory effects and may be beneficial for patients with IBD.

However, clinical trials of fish oil in patients with IBD have been inconsistent, with no overall clear evidence of efficacy ✅.

Omega-6 (n-6) and omega-3 (n-3) PUFAs are precursors of potent lipid mediators, termed eicosanoids, which play an important role in the regulation of inflammation ✅.

Early decreased colon 20: 4n-6 with increased n-3 fatty acids impairs intestinal barrier development and sensitizes the colon response to inflammatory insults later in life ✅.

The present systematic review does not allow making firm recommendations about the usefulness of omega-3 PUFA in IBD ✅.

However, omega-3 fatty acids, mainly eicosapentaenoic acid and docosahexaenoic acid, are used in the management of several diseases in companion animal medicine, many of which are inflammatory in nature ✅.

The long-chain omega-3 fatty acid docosahexaenoic acid (DHA) is present in fish oil and has potent anti-inflammatory properties ✅.

A prospective population-based study found that habitual fish oil supplementation was not associated with the risk of developing IBD among the general population ✅.

Diets with abundant fruits, vegetables, olive oil, and oily fish, which have anti-inflammatory effects, could prevent dysbiosis and IBD ✅.

The long-chain dietary n-3 PUFAs are the major components of n-3 fish oil and have been shown to have anti-inflammatory properties in several chronic inflammatory disorders, being involved in the regulation of immunological and inflammatory responses ✅.

Solgar Triple Strength Omega-3 950 mg

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9. May support vision health

Fish oil is a rich source of omega-3 fatty acids, particularly DHA and EPA, which have been shown to have numerous health benefits, including supporting vision health ✅.

Omega-3 fatty acids are essential for the proper functioning of the retina, the part of the eye responsible for vision ✅.

They help to maintain the health of the blood vessels in the eye, reduce inflammation, and protect against age-related macular degeneration, a leading cause of vision loss in older adults ✅✅.

Studies have also shown that fish oil can improve brain development, including vision, in children ✅✅✅.

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Overall, fish oil is a valuable supplement for maintaining good health, including supporting vision health.

10. May improve mood and symptoms of depression

Fish oil has been found to improve mood and symptoms of depression ✅✅✅✅.

Studies have shown that the omega-3 fatty acids EPA and DHA found in fish oil have therapeutic effects on depression ✅✅✅.

In trials using fish oils for the treatment of depression, mood scores improved significantly for both the fish oil group and the control group ✅.

The implementation of a diet rich in antioxidant and anti-inflammatory compounds, such as the Mediterranean diet supplemented with fish oil, was able to improve depressive symptoms significantly, and the mental health and quality of life in patients with depression over three months ✅.

Fish oil has also been found to be beneficial in the management of depression in clinical trials ✅ ✅.

In addition, fish oil has been successfully used to treat depression in combination with other supplements such as folic acid ✅.

Overall, fish oil has shown promising results in improving mood and symptoms of depression.

11. May support pregnancy and breastfeeding

Fish oil is a rich source of omega-3 polyunsaturated fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for fetal and infant development ✅.

Consuming fish oil during pregnancy and breastfeeding has been shown to support healthy brain and eye development in infants, as well as reduce the risk of preterm birth and postpartum depression in mothers ✅.

Additionally, fish oil has been linked to cardiovascular benefits, including reducing blood pressure and preventing renal damage ✅✅✅ .

While fish oil supplements are a popular option, it is important to note that not all studies have shown consistent benefits, and it is recommended to consume omega-3 fatty acids through dietary sources such as fatty fish ✅.

12. May help prevent symptoms of cognitive decline

Several studies have suggested that fish oil can help prevent symptoms of cognitive decline.

Fish oil is a primary source of long-chain omega-3 fatty acids, which have been recognized to improve brain cognitive function ✅.

A meta-analysis of randomized controlled trials indicated that omega-3 fatty acids may help to prevent cognitive decline in the elderly ✅.

In addition, a systematic review of evidence showed that high DHA fish oils can have positive effects on the brain and visual function ✅.

Furthermore, a study found that fish intake, which is a primary source of long-chain omega-3 fatty acids, may help delay cognitive aging ✅.

Another study showed that omega-3 fatty acid status enhances the prevention of cognitive decline by B vitamins in mild cognitive impairment ✅.

Overall, these studies suggest that fish oil can be a promising candidate for preventing cognitive decline.

13. May support cancer prevention

Fish oil has been found to support cancer prevention.

Research has shown that fish oil can inhibit tumor development and decrease the number of metastatic sites ✅.

Clinical trials have also been developed to assess the potential of using fish oil or n-3 PUFAs to prevent and treat cancer ✅.

Fish oil has also been found to have protective effects against colon cancer development and other cancers such as endometrial, breast, and prostate cancer ✅.

Additionally, fish oil has been found to attenuate liver fibrosis ✅.

While fish oil has limited cardiovascular benefits, its almost 4-fold increase in use over a 5-year period is noteworthy ✅.

Fish oil is a rich source of eicosapentaenoic acid and docosahexaenoic acid, two long-chain n-3 PUFAs that are abundant in fish oils, linseed oil, and micro-algae ✅.

14. May improve joint health

Fish oil is known to improve joint health due to its high content of omega-3 polyunsaturated fatty acids (PUFAs), particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) ✅.

These PUFAs have been shown to have anti-inflammatory effects, which can help reduce joint pain and stiffness ✅.

Additionally, fish oil can improve cardiovascular health, which is important for overall joint health as well ✅.

Fish oil supplements have been found to increase blood levels of EPA and DHA, leading to improved omega-3 fatty acid status in healthy adults ✅.

15. May support liver health

Studies have found that fish oil can improve liver function and decrease liver volume before bariatric surgery ✅.

Fish liver oil, which is rich in omega-3 polyunsaturated fatty acids (PUFAs), has been found to be a suitable source of long-chain omega-3 PUFAs ✅.

Fish oil has also been found to improve lipometabolism of the liver and skeletal muscle via AMPK activation in high-fat-diet-fed rats ✅.

Additionally, fish oil-based formulations have helped mitigate the risk of intestinal failure-associated liver disease ✅.

Key Takeaways

15 health benefits of fish oil, including reducing inflammation, improving heart health, and promoting brain function.

The potential therapeutic uses of fish oil in functional foods to enhance human well-being.

References to other studies that have explored the effects of fish oil on various health conditions, such as periodontal disease and cognitive decline in the elderly.

The importance of seeking the advice of a physician or other qualified health provider with any questions regarding a medical condition.

Frequently Asked Questions

Can I get omega-3 fatty acids from food instead of supplements?

Yes, omega-3 fatty acids can be found in certain types of fish such as salmon, tuna, and mackerel, as well as in other foods such as flaxseed and walnuts. However, it may be difficult to obtain enough omega-3s from diet alone, which is why supplements may be recommended in some cases.

Are there any side effects of taking fish oil?

Fish oil is generally considered safe for most people when taken in appropriate doses. However, some people may experience side effects such as nausea, diarrhea, or fishy aftertaste. It may also interact with certain medications, so it is important to discuss this with a healthcare provider before taking fish oil supplements.

How much fish oil should I take?

The recommended dosage of fish oil varies depending on individual needs and health conditions. It is generally recommended to take 250-500 mg of combined EPA and DHA per day for general health maintenance. However, higher doses may be recommended for certain conditions. It is always best to consult with a healthcare provider before starting any new supplement regimen.

What are the benefits of taking fish oil?

Fish oil is a good source of omega-3 fatty acids, which can help improve heart health, reduce inflammation, and support cognitive function. It may also have potential benefits for preventing cancer and reducing the risk of other chronic diseases.

References

Fitnature uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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