Fish oil is a natural oil found in fatty fish like salmon, herring, and sardines. But you can also take it as a supplement.
The majority of health benefits in fish oil comes from the omega-3 fatty acids it contains, which help support the heart, brain, and general wellbeing.
1. Helps fight inflammation
Fish is one of the best providers of omega-3 fatty acids — a category of fats that you might be lacking in your diet. Fighting chronic inflammation is vital, since inflammation can increase your risk of diseases like cancer, arthritis, and heart disease.
2. Supports heart health
Taking fish oil may help boost heart health, especially for people already suffering from heart problems.
A 2017 review found that taking fish oil supplements can help prevent heart attacks in people with coronary artery disease. The researchers also found that regularly consuming fish oil reduced the risk of hospitalization in people with heart failure— however, they say more research is needed to confirm these results.
To get heart health benefits, the American Heart Association recommends eating two servings of fatty fish like salmon per week. One serving is ¾ cup or 3.5 ounces of cooked fish.
3. May improve brain function
Your brain uses the omega-3 fats in fish oil, among other nutrients, to build brain cells, which is especially important as you age. This is why a study conducted by the National Library of Medicine found that older adults who took 900 mg of DHA supplements daily for six months performed better on memory and learning tests than those without any treatment.
4. May help improve mental health
Depression has been linked to higher levels of inflammation, therefore fish oil's anti-inflammatory properties may help fight off mental health issues like depression.
A 2016 review of 13 studies found that taking omega-3 supplements helps to improve depression symptoms like sadness and fatigue by reducing inflammation in your brain cells.
5. Supports fetus development during pregnancy
Fish oil provides nutrients that are essential for the development of the baby and the health of the parent.
Studies show that taking daily fish oil supplements with at least 300 mg of DHA during pregnancy can help a baby's healthy development by:
- Supporting vision development
- Improving the development of brain functions
- Lowering the risk of allergies
But it's important to know that some fish contain relatively high levels of mercury, which can damage a fetus's developing brain and nervous system. This is why experts recommend avoiding large fish like swordfish, king mackerel, and shark. Smaller fish like salmon, light tuna, and sardines tend to have a lower risk.
No content on this site, regardless of date, should ever be used as a substitute as medical advice from your doctor or other qualified clinician.
