Fish Oil: Everything You Need to Know About the Nutrient
About 10% of Americans take an omega-3 supplement like fish oil regularly, according to Harvard Women's Health Watch, and it’s easy to understand why. The omega-3 fatty acids in fish oil — a substance naturally found in certain types of fish — are essential to normal growth and development as well as reducing inflammation in the body and maintaining brain function. They can also help treat and prevent a variety of health issues.
But this doesn’t mean that you should start loading up on fish oil supplements, especially if you’re already a regular eater of oily fish like salmon, mackerel, sardines and herring.
The exact science behind omega-3s is pretty complicated, but the most important thing to know is that it’s one of the “good fats,” and our bodies can’t produce it on their own. If you think that changing your diet or that taking a fish oil supplement could be good for your health, then make sure you talk to your doctor to work out a regimen. But before you even consider taking fish oil, there are some important things to know.
Are There Health Benefits to Taking Fish Oil?
Fish oil is derived primarily from anchovy, herring, and pilchard. The process involves pressing cooked fish, then using a centrifuge to separate the oil from the extracted fluid.
Fish oil has many uses. It’s found in industrial compounds, paint, soap, and cosmetics. Leather, rubber, and wax production also rely on fish oil as part of processing. For decades, it has been added to some margarine and cooking oils to boost their nutritional value.
Fish oil is an essential source of omega-3 fatty acids in addition to vitamin A and vitamin D. Half a century ago, Danish scientists noticed specific Inuit populations had lower rates of heart disease. Researchers concluded that the comparative rarity of heart disease was due to diets rich in fatty fish like salmon, herring, and sardines.
Since that discovery, further studies have investigated whether omega-3 fatty acids are anti-inflammatory, decrease blood clot formation, and reduce heart rhythm problems.
The Supplement A Nutrition PhD Takes For Healthy Omega-3 Levels*
"Fishy taste," "fish burp," and "I'll just start eating more fish." These are the top three reasons people share with me when they explain why they're not taking an omega-3 fish oil supplement. Perhaps it's why you stopped taking one (or never started in the first place).
And who could blame you? Fish oil isn't exactly the sexiest supplement, and with many questionable fish oil supplements on the market, the fear of getting rancid fish oil from your local vitamin shop or grocery store is, sadly, valid.
But here's the thing: Omega-3 fats are vital for overall well-being and longevity.* I'm sure you're aware of the vast benefits of omega-3s for cardiovascular health and cognitive function, but there's a myriad of other areas of health that need these important fatty acids—including musculoskeletal health, joint health and mobility, and vision (to name a few).*
The problem? Getting adequate omega-3s is a nationwide struggle.
