Fish oil is a popular dietary supplement rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids are minimally produced by the body and must be obtained through the diet. Fish oil has been extensively studied, and research suggests various health benefits associated with its consumption. Here are some of the notable benefits:
1. Heart Health: Omega-3 fatty acids in fish oil have been linked to improved cardiovascular health by lowering triglyceride levels, lowering blood pressure, improving heart rate variability and reducing the risk of heart disease. They also assist with keeping a steady heart beat and avoiding arrhythmias. (1)
2. Brain Function: DHA, in particular, is essential for fetal brain health and development as it is the key component of all cell membranes. Research indicates that omega-3 fatty acids may support cognitive function, memory, and learning. EPA and DHA are precursors to assist in preventing and treating neurocognitive disease. (2)
3. Mood and Mental Health: Some studies have suggested that fish oil supplements may help improve mood and alleviate symptoms of depression and anxiety. Omega-3 fatty acids play a role in neurotransmitter function and may have a positive impact on mental well-being.
4. Inflammation and Joint Health: Omega-3 fatty acids assist in reducing inflammation throughout the body, which can be beneficial for individuals with inflammatory conditions such as rheumatoid arthritis. They may help reduce joint pain and stiffness and improve overall joint health. (3)
5. Skin Health: Fish oil supplements have been associated with improvements in skin conditions like eczema and psoriasis. The anti-inflammatory properties of omega-3 fatty acids may help regulate oil production, subdue breakouts, and promote hydration.
6. Eye Health: DHA is a major component of the retina, making it essential for maintaining eye health. Studies suggest that omega-3 fatty acids may help reduce the risk of age-related macular degeneration, a leading cause of vision loss in older adults. Omega 3 may also help with dry eyes by aiding in increased tear production. (4)
Do take note, not all fish supplements are created equal. Some may contain contaminants. Some of the cheaper brands may have lower Omega 3 than labeled. Some may be poorly manufactured and become rancid while others may contain high amounts of heavy metals with poor quality control. Poor quality supplements may not be well absorbed by the body. Top rated fish oil supplements include Nordic Naturals and thorne brands.
Consult with a healthcare professional before starting fish oil supplementation, especially if you have any underlying health conditions or are taking medications. You can start by obtaining omega-3 fatty acids from whole food sources, such as fatty fish (salmon, mackerel, anchovies, herring and sardines), is also a beneficial option for promoting overall health.
Resources: 1. Leaf A. Prevention of sudden cardiac death by n-3 polyunsaturated fatty acids. J cardiovasc Med. 2007; 8 suppl 1: 27-29.
2. Cureus, 2022 Oct; 14(10);e30091. Published online 2022. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.
3. Artemis P Simopoulos. J AM Coll Nutrition. 2002 Dec. Omega-3 Fatty acids in inflammation and autoimmune diseases.
4. W Hodge, D Barnes. Effects of Omega-3 Fatty Acids on Eye Health: summary. July 2005.