Fish Oil Benefits: How It Supports Heart, Brain & Skin Health

What is Fish Oil?

Fish oil is a nutrient-rich oil derived from the tissues of oily fish like salmon, mackerel, herring, and anchovies. It is a concentrated source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats play crucial roles in maintaining overall health and well-being.

Fish oil is commonly consumed as a dietary supplement, available in various forms such as fish oil capsules, liquids, and fortified foods. Many people turn to fish oil supplementation to boost their intake of omega-3s, as modern diets often lack sufficient amounts of these beneficial fats. Let’s explore the science behind fish oil benefits and side effects.

Nutritional Information

A typical serving of fish oil, whether from whole fish or supplements, provides a concentrated dose of omega-3 fatty acids. The exact amounts of EPA and DHA can vary depending on the source and formulation. However, most fish oil supplements offer between 300mg to 1000mg of combined EPA and DHA per serving.

Here's a closer look at the nutritional profile of fish oil:

• High in omega-3 fatty acids EPA and DHA
• Contains trace amounts of other omega-3s, though ALA is mainly found in plant-based sources
• Provides some vitamin A and D
• Low in saturated fats
• Negligible amounts of protein and carbohydrates

It's important to note that the bioavailability and efficacy of fish oil can be influenced by factors such as the form of omega-3s (triglycerides, ethyl esters, or free fatty acids), the EPA to DHA ratio, and the presence of other ingredients like antioxidants. High-quality, purified fish oil supplements are often recommended to ensure optimal absorption and minimise potential contaminants.

15 Fish Oil Benefits

Supports Heart Health

One of the most well-researched benefits of fish oil is its positive impact on cardiovascular health. The omega-3s EPA and DHA help lower triglyceride levels in the blood, which is a significant risk factor for developing heart disease. They also improve the function of arteries, reduce blood pressure, and decrease the formation of blood clots that can potentially cause heart attacks or strokes. Moreover, the anti-inflammatory properties of fish oil help prevent the accumulation of plaque in the arteries, thereby promoting a healthy heart.

Boosts Brain Function & Mental Clarity

DHA is a crucial structural component of the brain, especially in the cerebral cortex. Maintaining adequate levels of DHA supports the fluidity of neural membranes, neurotransmission, and neuroplasticity – all of which are essential for memory, learning, and overall cognitive performance. Research indicates that fish oil capsules benefit mental clarity and brain function in people of all ages.

Fights Depression & Anxiety

The anti-inflammatory effects of omega-3 fatty acids, particularly EPA, can positively influence neurotransmitter pathways involved in regulating mood. Many clinical trials have found that fish oil supplementation may help alleviate symptoms of depression and anxiety, especially when used in conjunction with conventional treatments.

Nourishes Skin from Within

Omega-3 fish oil benefits extend to skin health by strengthening the skin's lipid barrier, locking in moisture, and shielding against UV damage. The anti-inflammatory omega-3s can help manage skin conditions like eczema and psoriasis. By supporting the integrity of cell membranes and reducing pro-inflammatory chemicals, fish oil promotes skin hydration, smoothness, and elasticity.

Strengthens Hair and Reduces Hair Fall

The omega-3 fatty acids in fish oil nourish hair follicles by enhancing blood circulation to the scalp and decreasing inflammation that may cause thinning hair. They also aid in the production of natural oils that keep the scalp healthy. Including omega-3 fish oil in your diet can potentially reduce hair loss and encourage the growth of stronger, lustrous hair.

Supports Eye Health

DHA forms a major structural component of the retina and is necessary for proper visual development and function. Studies suggest that fish oil capsule benefits include lowering the risk of age-related macular degeneration (AMD) and relieving dry eye symptoms by supporting the health of retinal cell membranes and reducing inflammation in the eye.

Reduces Joint Pain and Stiffness

The potent anti-inflammatory effects of omega-3s can help decrease joint pain, stiffness, and swelling associated with conditions like rheumatoid arthritis. Fish oil supplementation lowers the production of inflammatory substances in the body, which may improve joint mobility and lessen the need for pain medications.

Helps Manage Liver Fat (NAFLD)

Non-alcoholic fatty liver disease (NAFLD) is characterised by the build-up of excess fat in the liver. Omega-3 fish oil benefits liver health by reducing fat accumulation and improving liver enzyme levels. The anti-inflammatory and metabolic effects of fish oil support the liver's function by enhancing fat metabolism and decreasing oxidative stress.

Supports Bone Strength

Research indicates that omega-3 fatty acids contribute to bone health by increasing calcium absorption and regulating the cycle of bone formation and breakdown. Including fish oil capsules in your diet may complement other bone-supportive nutrients like vitamin D and calcium to optimise bone mineral density and lower the risk of osteoporosis.

Improves Sleep Quality

Low levels of DHA have been linked to sleep problems like insomnia. The omega-3 benefits of fish oil include its positive effects on sleep quality and duration. DHA influences the production of melatonin, the sleep hormone, and may help regulate sleep-wake cycles. If you struggle with sleep issues, fish oil supplementation might be a natural approach to promote more restful sleep.

Aids Pregnancy & Foetal Development

Adequate intake of omega-3s, especially DHA, is crucial during pregnancy for the healthy development of the foetal brain and retina. Fish oil capsules are a safe and convenient way for pregnant women to obtain these essential fatty acids without the risk of mercury exposure from fish. Maternal fish oil consumption is also associated with better birth outcomes and reduced risk of preterm delivery.

Supports Healthy Weight Loss

While fish oil benefits weight loss as part of a balanced diet and active lifestyle. Omega-3s may help reduce inflammation, increase metabolic rate, and decrease appetite, creating a favourable environment for losing body fat.

May Reduce Menstrual Pain

Dysmenorrhea, or painful menstrual cramps, affects many women of reproductive age. The anti-inflammatory properties of omega-3 fish oil may help alleviate menstrual pain by reducing the production of prostaglandins, the compounds that trigger uterine contractions. Regular fish oil intake might be a natural approach to manage period discomfort.

Enhances Immunity

Fish oil capsules contain omega-3 fatty acids that modulate immune function by influencing the activity of white blood cells. EPA and DHA can help regulate inflammation and support the body's defence against infections. Adequate intake of these essential fats through diet or supplementation may boost overall immune health.

Powerful Anti-inflammatory Effects

Chronic low-grade inflammation underlies many health problems, from heart disease to autoimmune disorders. One of the key fish oil benefits and side effects is its potent anti-inflammatory action. Omega-3s reduce the production of pro-inflammatory molecules like cytokines and promote the synthesis of inflammation-resolving compounds. By helping to control inflammation, fish oil supports healing and disease prevention.

Recommended Dosage of Fish Oil

Most health organisations recommend a daily intake of at least 250 mg of combined EPA and DHA, the two primary omega-3 fatty acids in fish oil capsules. These essential fatty acids are well-known to support heart, brain, and skin health. The FDA suggests not exceeding 3,000 mg per day of EPA and DHA combined, with no more than 2,000 mg coming from supplements.

Typical fish oil capsules contain about 300 mg of EPA and DHA per 1,000 mg capsule. For general health, 250–500 mg per day of combined EPA and DHA is common, especially if you don't consume fatty fish regularly. Higher doses, up to 4 grams per day, are sometimes used under medical supervision to manage high triglyceride levels.

Are There Any Side Effects?

While fish oil supplements are generally safe at recommended doses, they may cause mild side effects such as fishy aftertaste, indigestion, nausea, or loose stools. At higher doses, fish oil can increase the risk of bleeding by reducing blood clotting. Some individuals may experience allergic reactions, especially if allergic to fish or shellfish.

To minimise fish oil side effects, take it with meals to reduce fishy burps. You can also choose enteric-coated capsules for better tolerance and always consult a healthcare professional before beginning supplementation.

How to Choose a Good Fish Oil Supplement

When selecting a fish oil supplement, prioritise products that specify the amounts of EPA and DHA per serving. Look for supplements that are third-party tested for purity and safety, ensuring they are free from contaminants like heavy metals and PCBs.

Consider these factors when choosing a high-quality fish oil supplement:

• Fish oil sourced from reputable fish species known for low toxin levels, such as anchovies, sardines, or mackerel
• Presence of antioxidant additives like vitamin E to prevent oxidation and rancidity
• Form of fish oil (triglyceride vs. ethyl ester) for better absorption
• Freshness, indicated by the expiration date and smell

Conclusion: Should You Add Fish Oil to Your Routine?

If you consume little to no oily fish, fish oil supplementation can help bridge the nutritional gap. However, choosing a high-quality supplement and adhering to recommended dosages is vital to avoid side effects. Individuals with certain medical conditions or those on medications should consult with a healthcare professional before starting fish oil supplements.

At Metropolis Healthcare, we understand the importance of preventive health measures like omega-3 supplementation. Our team of qualified blood collection technicians can perform at-home visits for blood samples, which are processed at our advanced diagnostic labs. Test reports are conveniently shared online, empowering you to take control of your health.