Health benefits of fish oil

Fish Oil: Supporting Heart, Brain, and Joint Health

Fish oil is a source of omega‑3 fatty acids that research suggests may help support cardiovascular function, cognitive performance, and joint comfort. Its benefits are linked to the anti‑inflammatory properties of EPA and DHA.

Health benefits

Supports heart health
Promotes brain function
Reduces joint discomfort
May help maintain healthy inflammation levels

Risks and side effects

May increase bleeding risk, especially when taken with anticoagulants
Can cause gastrointestinal upset
High doses may affect immune function

Where It Grows

Fish oil is not 'grown' in the traditional sense, as it is obtained from the tissues of oily fish. These fish are found in many parts of the world, including both cold and warm waters. Some of the most common types of fish used for their oil include mackerel, herring, tuna, anchovies, and salmon. Mackerel and herring, for instance, are often found in the North Atlantic and Pacific Oceans. Tuna is widespread, but large populations are found in the Mediterranean Sea, Black Sea, and the Atlantic Ocean. Salmon are usually found in the Atlantic and Pacific Oceans. The cultivation of these fish, often in the form of aquaculture or fish farming, occurs worldwide, with China, Indonesia, and Norway being major producers.

Best Way to Eat

Fish oil is usually consumed in the form of supplements, as it can have a strong taste that some people find unpalatable. These supplements can be taken directly or incorporated into meals. However, it's also beneficial to consume fish oil naturally by eating oily fish. This method also provides additional nutrients like protein and vitamin D. It is recommended to cook the fish by grilling, baking, or steaming rather than frying to minimize the loss of beneficial compounds. The American Heart Association recommends eating at least two servings of fish (particularly fatty fish) per week. Serving sizes typically range from 3.5 to 7 ounces.

FAQ

What are the main omega‑3 fatty acids found in fish oil?⌄

Fish oil contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the primary omega‑3s linked to health benefits.

Is fish oil safe for everyone?⌄

While fish oil is generally well tolerated, people on blood thinners, with bleeding disorders, or who are pregnant should consult a healthcare professional before use.

Can fish oil replace a balanced diet?⌄

Fish oil supplements are not a substitute for a varied diet rich in fish, nuts, and seeds; they are intended to complement overall nutrition.