Fish Oil

What is Fish Oil? (Why Should You Be Taking It?)

What Is Fish Oil Good For? An Unbiased Look At 8 Popular Claims

[Last updated 9th November, 2017]

$1.2 billion.

That’s what the fish oil industry is worth each year in the US alone.

But what is fish oil good for when it comes to chronic disease, skin conditions and weight loss?

Are the reported health benefits true… or have they been oversold to us like most other “healthy” foods and supplements?

This article looks at 8 of the most popular claims to uncover the truth.

What does fish oil do?

Fish oil supplements are made from fats (oils) of fatty fish species like salmon, sardines and mackerel.

The fats in these fish are mostly omega-3 fats, which play a vital role in brain function, cell growth and inflammation. These fats cannot be made by our bodies, so it’s essential we get them from food.

Fish oil pills and liquids are a concentrated source of these healthy omega-3 fats, specifically EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid).

EPA and DHA are able to influence our health primarily through signalling compounds, known as eicosanoids. These compounds are produced in response to cellular stress and help combat harmful inflammation.

Long term stress and inflammation is a driver behind many of today’s physical and mental health burdens, which is why the benefits of fish oil pills are so widespread.

Summary: Fish oil is a concentrated source of healthy omega-3 fats, which play a vital role in our brain function and inflammation. It works by helping to relieve stress and harmful inflammation that occurs in our cells.

1. Fish oil improves symptoms of depression

Depression is now one of the most common mental disorders in the world.

An estimated 16 million US adults experienced at least one major depressive episode in 2012.

A large review of 28 previous studies found that in most cases fish oil, particularly EPA, was helpful in treating depressive symptoms. It appears to be much more effective in those with severe depression vs those with low depressive symptoms (1).

The majority of study participants with severe depression were also being treated with standard anti-depressant medication. This suggests that fish oil could improve the effectiveness of conventional therapy. In fact, treatment response rates increased up to a whopping 30% using combination therapy (2).

There is also evidence indicating fish oil can benefit other mental health issues including bipolar disorder and dementia, but more studies are needed before making recommendations (3, 4).

Summary: Using fish oil in combination with conventional medication has been shown to greatly reduce depressive symptoms, especially in those with severe depression.

2. Fish oil can lower high blood pressure

1 in 3 US adults has high blood pressure, and it is responsible for 1,000 deaths per day in America alone.

That’s why correcting high blood pressure is one of, if not the most important thing you can do to improve your health and lifespan.

Fish oil pills are one of many natural foods shown to effectively treat high blood pressure (5).

The mechanism of effect is still unclear, although there is good reason to believe it’s related to the Omega-6: Omega-3 ratio. It’s thought that the more omega-3 fats in your diet compared to omega-6 fats, the better for your cardiovascular health.

The ideal ratio is 1:1, however today’s average diet has a ratio of around 16:1. Put another way, we only consume 1 gram of omega-3 fats for every 16 grams of omega-6 fats (6, 7).

Fish oil provides an affordable and convenient way to improve this ratio, which likely improves blood pressure as a result.

If you’re interested, there are even better ways to lower your blood pressure quickly, without medication.

Summary: Research shows that fish oil is an effective treatment for high blood pressure. It is thought to help by improving our Omega-6: Omega-3 ratio.

3. Fish oil lowers triglycerides and improves HDL

Elevated blood triglyceride levels is a major risk factor for heart disease.

This is a known fact and is not disputed like Total or LDL cholesterol.

Research shows that both EPA and DHA in fish oil reliably help to reduce triglycerides in those with elevated levels, sometimes by as much as 20% (8).

These affects are only seen in long-term supplementation and doses of around 4 grams of fish oil per day, so consistency is key.

Fish oil also appears to notably increase HDL and LDL levels, which are cholesterol markers of heart health. An increase in HDL is good, however an increase in LDL is undesirable, particularly in those who already have elevated LDL.

If you take a cholesterol lowering drug or your doctor deems lower triglyceride levels as the most important factor, there are benefits from using fish oil pills.

But if your LDL is elevated and difficult to control then you should speak with your doctor before making changes.

Summary: Regular fish oil supplementation can lower triglycerides by up to 20% in individuals with elevated levels. It can also increase HDL levels but in tandem with increased LDL levels. If you have raised LDL levels you should consult with your doctor first.

4. Fish oil may help prevent or treat arthritis

Arthritis is a form of inflammatory joint disease that tends to occur as we grow older.

Given the anti-inflammatory properties of omega-3 fats, many fish oil supplement brands claim they can prevent or alleviate inflammatory symptoms associated with osteoarthritis and rheumatoid arthritis.

Limited animal and human trials have found benefits, largely seen when consuming more omega-3 fats (from fish oil or krill oil) in place of omega-6 fats (9, 10, 11, 12).

Additionally, a high seafood intake is continually linked to a lower risk of fractures in the elderly, which suggests fish oil may be protective of bone health (13, 14).

Theoretically fish oil could be directly responsible for these effects, however we can’t say for sure until more long-term human trials are undertaken.

Summary: It is thought the anti-inflammatory properties of fish oil are beneficial for treating osteoarthritis and rheumatoid arthritis, however the evidence is not solid.

5. Fish oil can help treat ADHD in children

Attention deficit-hyperactivity disorder (ADHD) is the most common neuro-developmental disorder in childhood.

Those with ADHD appear to have deficits in maturation of the frontal lobe and circuits connecting with other parts of the brain involved in regulating behaviour.

So what does fish oil do to help?

The omega-3 fats in fish oil are thought to play a key role in the early development of these circuits, which is why an insufficiency is quite possibly a risk factor for ADHD and other psychiatric disorders (15).

Researchers analysed ten previous studies involving 699 children and found that fish oil is usually effective in ADHD treatment, particularly varieties rich in EPA (16).

The impact is modest compared to psychostimulants and other regular medications like Adderall, but appear useful when taken alongside those conventional treatments.

Given there are little to no side-effects of fish oil use, it makes sense to try them out. Interestingly, plant-based omega-3 supplements appear to have no effect on ADHD symptoms (17).

Summary: Studies show the benefits of fish oil pills, particularly those high in EPA, extend to ADHD treatment in children. It seems most effective when used alongside conventional medication.

6. Fish oil during pregnancy

Due to the important link between omega-3 fats (specifically DHA) and brain development, adequate intake during pregnancy is crucial for the fetus.

The problem is that most fish species are also rich in the mineral mercury. Excessive mercury exposure during pregnancy – among other things – is linked with both pregnancy complications and developmental issues in infants (18).

Fortunately most fish oil pills and liquids are considered a safe, mercury-free source of DHA for expecting mothers. Pregnant women should go for at least 200 mg of DHA daily.

Just be sure to look for labels that confirm the product is low in mercury.

Summary: Mercury is thought to be harmful for the child when pregnant. Regular fatty fish species are rich in mercury, whereas most brands of fish oil are not. This makes fish oil a good alternative during pregnancy.

7. Fish oil does not appear to help treat acne

Acne is a complex inflammatory skin condition that is much more common in Westernised societies than others (19).

Many experts believe this is due to the low omega-3 intake (and perhaps high omega-6 intake) of most Western diets. Omega-3 fats are said to inhibit mediators responsible for most inflammatory acne lesions (pimples) (20).

This could be why a greater fish intake is associated with a protective effect against moderate acne (21, 22).

But does that mean fish oil is good for your skin?

The one trial looking at the effects of fish oil and acne contained only 13 subjects. After twelve weeks, there was no significant improvements seen with fish oil treatment (930 mg EPA). Eight subjects saw improvements, yet four subjects got worse (23).

There is no doubt that diet influences acne occurrence and severity, but the reported benefits of fish oil pills needs to be studied further.

Summary: In theory omega-3 fats like fish oil could help treat acne, but current research shows no consistent improvements.

8. Fish oil does not aid in weight loss

Low-grade inflammation drives many of today’s metabolic health issues, including insulin resistance and obesity to some extent (24, 25).

Given the anti-inflammatory effects of fish oil, some researchers have proposed it may positively influence fat metabolism and therefore fat loss as well.

But studies on obese individuals have found it has little to no direct positive influences on weight management. Its effects seem to be completely dependent on other weight loss interventions like exercise and reducing calories (26, 27, 28, 29, 30).

In other words, fish oil may help slightly if you are also eating fewer calories and exercising regularly, but it does not have an inherent weight loss effect on its own.

You may be better off considering the probiotic Lactobacillus gasseri.

Summary: The benefits fish oil has on weight loss only occur with caloric restriction or increased exercise. It has barely any notable weight loss effect on its own.

How much fish oil should I take per day?

Optimal fish oil dosage depends on your reason for use.

For general health improvements, at least 1 gram per day is recommended, but I’d go for at least 2 grams. Most fish oil pills are 1-2 grams per pill anyways.

If you plan on taking more than 3 grams per day, consult with your doctor first.

Note that these doses refer to total fish oil, which is a combination of both EPA and DHA. The product label states how much of each omega-3 fat is contained within the pill itself.

If your goal of supplementation is to lower blood pressure or triglycerides, then 2-3 grams of (total) fish oil per day is recommended. For depressive symptoms, a fish oil supplement with at least 1000 mg of EPA appears most effective, while for ADHD it should contain at least 450 mg of EPA.

You can take fish oil pills at any time of the day, but it’s best with meals in order to minimise bloating and “fish burps”.

Summary: Take 1-2 grams per day for general health, but don’t go over 3 grams without asking your doctor first. For depression and ADHD, choose fish oil doses that contain at least 1000 mg and 450 mg of EPA, respectively.

Wrapping it up

Even if it can’t live up to all the hype, it’s pretty clear what fish oil is good for and why it’s so popular.

There is strong evidence supporting its benefits on cardiovascular and mental health conditions, with little to no side-effects or risks.

The same cannot be said for weight loss and acne, however, with very underwhelming results.

For those who don’t consume fatty fish regularly, fish oil will very likely improve your health, especially into old age.

It’s easily the most inexpensive and safest way to meet your omega-3 requirements too.

Fish oil Definition & Meaning

Recent Examples on the Web

In a new push to figure out whether fish oil can help with conditions from heart disease to depression, scientists are digging deeper into its key nutrient: omega-3 fatty acids. — Betsy Mckay, WSJ, 5 Sep. 2022

Finding potent uses for omega-3s would mark a rare breakthrough in a field that has tried for decades to find major benefits from fish oil. — Betsy Mckay, WSJ, 5 Sep. 2022

Each soft chew is packed with joint-loving compounds, including turmeric curcumin, glucosamine, MSM, chondroitin, green lipped mussel, yucca root, and fish oil. — The Salt Lake Tribune, 17 Aug. 2022

The study randomly assigned thousands of men age 50 and older and women 55 and older to one of four groups to compare the impact of vitamin D, with or without fish oil, to placebo pills that contained neither. — Globe Staff, 9 Aug. 2022

But now some countries, including Norway and Pakistan, are issuing commercial fishing permits for the middle swath of ocean, in part to suck in the diel migrators and process them into food for farmed fish and for fish oil. — Katherine Harmon Courage, Scientific American, 1 Aug. 2022

Most experts acknowledge that fish oil does have some modest benefits in certain circumstances. — Jacob Stern, The Atlantic, 5 Aug. 2022

Some supplements and vitamins, like fish oil, can also result in a smellier-than-usual bowel movement, adds Dr. Lee. — Jessica Toscano, SELF, 8 July 2022

Fish Oil Elm & Rye fish oil supplements are made with high-quality ingredients and are designed to support overall health. — The Salt Lake Tribune, 25 May 2022

See More

What is Fish Oil? (Why Should You Be Taking It?)

Fish oil has come a long way since getting a big spoonful of cod liver oil. These days there are a ton of supplement options on the market. Many of them may seem quite similar. You also may wonder, “What is fish oil good for exactly?” To help you navigate these busy waters, we’ve put together a guide to the good stuff about fish oil. Let’s dive in to why you’d take it, how it’s made, what to look for, and lots more!

The Role of Healthy Fats in our Body

Fat is one of 3 macronutrients needed in the human diet. (The other two are protein and carbohydrates.) Our bodies use fat for fuel and energy storage. Fat is also part of our cell membrane structure. Of course, some types of fat are better than others.

Types of Fats

Unsaturated fats. These “good” fats have been linked to lower risk of certain diseases. They’re found in foods such as salmon, olive oil, nuts, and seeds. These include polyunsaturated fatty acids like Omega-3s and Omega-6s.

These “good” fats have been linked to lower risk of certain diseases. They’re found in foods such as salmon, olive oil, nuts, and seeds. These include polyunsaturated fatty acids like Omega-3s and Omega-6s. Saturated fats. Saturated fat is in foods like butter, palm oil, lard, shortening, margarine, sausages, hot dogs, regular ground beef, and deep-fried items. USDA MyPlate guidelines recommend limiting saturated fat in your diet. Look for unsaturated replacements!

Saturated fat is in foods like butter, palm oil, lard, shortening, margarine, sausages, hot dogs, regular ground beef, and deep-fried items. USDA MyPlate guidelines recommend limiting saturated fat in your diet. Look for unsaturated replacements! Trans fats. It’s recommended to avoid this type of fat. According to the School of Public Health at Harvard, trans fats are linked to increased disease risk. Trans fats are found in partially hydrogenated oils.

Good Omegas

When it comes to good fats, there’s one type that stands above the rest: Omega-3 fatty acids. The body doesn’t make its own Omega-3s, so it’s important to get them from food.

Why so key? Research shows that Omega-3s can reduce the chance of heart attack or dying from heart disease. EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) are Omega-3 forms that the body can recognize and use right away. EPA and DHA are found in seafood and in fish oil supplements. ALA (alpha-linolenic acid) is a plant-derived Omega-3 found in flaxseed oil and canola oil. However, the body must work to convert that ALA into EPA and DHA before it can be used. That means ALA is not considered as potent.

What is Fish Oil?

Fish oil is the liquid oil extracted from ocean fish that are good sources of EPA and DHA. Fish oil pills are an easy way to get Omega-3 fatty acids, whether you prefer to eat fish or not. Health experts recommend eating at least 2 servings of fish per week. These should preferably be fatty types that will really deliver these cardioprotective Omega 3s.

What Species of Fish Provide Omega-3s?

Obviously, it’s best to get fish oil from oily types of fish! Salmon is a fatty, cold-water fish that is a great source of Omega-3s. While other types of fish also provide Omega-3s, New Chapter prefers to use Wild Alaskan Salmon. Wild Salmon does not require heavy, multi-step processing to purify it. It’s also a more sustainable choice. Let’s compare common fish oil ingredients.

Forage Fish

Many fish oil supplements are made from forage fish such as anchovies, sardines, and menhaden. These small species make up an essential part of the marine food web. Unfortunately, forage fish tend to be overharvested.

Forage fish are adequate sources of Omegas when consumed fresh. However, oils from these types of fish are often sourced from various locations around the world, with fish that have been shipped long distances. The fish oils typically go through a high-heat sterilization and bleaching process before use in supplements. This multi-step process fractionates, isolates, and distills the oil. It can remove some of the beneficial compounds naturally found in the whole fish.

Krill (Not a Fish)

Krill is another source for Omega-3 supplements. It’s actually not a fish, but a small crustacean (like a shrimp). Commercial krill harvests around Antarctica are technically limited, but krill are a vital food for many larger marine animals including blue whales and penguins. Even “small” harvests can impact these larger species.

Farmed Fish

One might think that farming salmon and other types of fish gives their wild relatives a break. However, farmed fish are often fed forage fish. This adds to ocean species depletion. Plus, intensive fish-farming operations can lead to water pollution, disease infestations, and destruction of coastal habitats from fish waste. There is also now a type of farmed salmon that is genetically modified. Researchers don’t yet know the long-term impact of cultivating and consuming genetically modified organisms (GMOs).

Wild Alaskan Salmon

By contrast, a Wild Alaskan Salmon oil like New Chapter’s Wholemega™ comes from a sustainable source and is naturally pure. Like extra-virgin olive oil, the fresh salmon is pressed immediately after harvest. Our gentle, food-grade process is all that’s needed to deliver Wild Alaskan Salmon’s 17 Omega fatty acids—from Omega-3s to Omega-9s. Wholemega fish oil keeps the beneficial compounds from Salmon, which include healthy Vitamin D3. The result? A whole-food alternative to heavily sterilized or less than sustainable fish oils. The healthy Omegas in the fresh-pressed fish oil are better absorbed by the body.

How Much Fish Oil Should I Take?

The American Heart Association recommends eating at least 2 servings of fish per week to get your all-important Omega-3 fatty acids. The current Dietary Guidelines for Americans agree, recommending that adults have 8-10 ounces of seafood per week, with salmon being particularly recommended for its high EPA and DHA and low incidence of mercury. A serving size of fish is 4 ounces. (According to the Mayo Clinic, that’s about the size of a deck of cards.)

That said, most Americans don’t eat that much fish. Some don’t eat fish at all. So, taking a whole-food fish oil like Wholemega can be super helpful. When you take Wholemega every day for a week (2-gram daily serving), you consume the whole Omegas of 3 weekly servings of Wild Alaskan Salmon, a highly recommended fish. That’s right on target.

When to Take Fish Oil Supplements

You may be thinking, “Sounds great, but when should I take fish oil supplements?” Should you take your fish oil during a meal? Does time of day matter? The answer to when to take fish oil is simple: just follow the fish oil dosage directed on the label. New Chapter’s Wholemega is taken with food, so you can add the 2 softgels to your routine with any meal. Take them in the morning, at lunchtime, or in the evening if you prefer. Talk to your healthcare professional if you have questions about what supplements are right for you.

For those who prefer a smaller softgel, easy-to-swallow Wholemega Tiny Caps™ deliver the same dose of fish oil in a miniature size (4 tiny softgels daily).

Heart Health Benefits of Fish Oil

Fish oil’s heart health benefits are the main reason people take this supplement. The science is compelling. First, the Omega-3s EPA and DHA may reduce the risk of coronary heart disease.† In addition, Wholemega fish oil has tested effective for multiple heart health benefits.

Improves Omega-3 Index

One serving of Wholemega per day (2-gram daily serving) was clinically studied to improve the Omega-3 Index, a studied heart health marker.* The Omega-3 Index indicates the percentage of beneficial Omega-3 fatty acids among the total fatty acids in the red blood cell membranes.

Retains Healthy Triglyceride Levels

In a clinical study, one serving of Wholemega per day (2-gram daily serving) for just two weeks helped retain healthy triglyceride levels.* Triglycerides are a form of stored fat found in the bloodstream and body tissues. Keeping these levels in a healthy range is important for heart health.

Pair with Zyflamend for More Benefits

For a heart-healthy supplement regimen, research suggests adding our 10-herb Zyflamend™ formula to your daily serving of Wholemega. In a clinical trial of these two products combined, healthy blood vessel function significantly improved, supporting optimal circulation as well as overall cardiovascular benefits.*

Additional Benefits of Fish Oil Supplements

“Superfood” is a tasty-sounding word that gets tossed around a lot, but what exactly is a superfood? While there’s no official definition, think of it as a food from Nature that is packed with nutrients known to have health benefits. Wild Alaskan Salmon qualifies for sure! Not only does it support heart health with Omega-3 fatty acids, but fish oil benefits other areas of health as well.

Brain Support

Fish oil delivers good fats that support healthy brain functions and mood.*

Joint Support

Good fats from fish help maintain healthy cartilage and joint structure.*

Pregnancy Support

Moms can take Omega-3s during pregnancy and breastfeeding to be sure their baby is getting good fats, too. Omega-3s are critical for baby’s visual and cognitive development. Wholemega™ for Moms prenatal fish oil is formulated in easy-to-swallow tiny softgels. It supports mom and baby with 935 mg of highly absorbable‡ good Omegas per serving, including EPA & DHA.

How is Fish Oil Harvested Sustainably?

Overfishing is one of the world’s biggest sustainability problems, so when choosing a fish supplement to take every day, you want to be sure it’s doing no harm. Pay attention to how the fish oil is made! New Chapter uses Wild Alaskan Salmon oil because it’s 100% sustainably caught to support both people and planet.

Wholemega is harvested with no bottom trawling, no bycatch, and no wasted catch. How can we be so sure? The truth is, not even one incremental fish is caught to make Wholemega fish oil. We press it from Wild Salmon already caught to be filleted for fine retail stores and restaurants. Our supplier removes the fillets, then presses the nutritious trim that remains instead of discarding it. This yields a naturally pure, golden, whole-food oil, and helps use all the precious salmon.

Where is New Chapter Fish Oil Sourced From?

To ensure that our fish oil is doing no harm to the planet, we choose Salmon sourced only from Certified Responsible Alaska Fisheries. Sustainable salmon fishing is state law in Alaska, ensuring Wild Alaskan Salmon is managed and harvested in an environmentally sensitive and responsible manner. In Alaska, each salmon run is continuously monitored to ensure healthy stocks of returning wild salmon. If the numbers of returning fish do not meet pre-set quotas, the annual catch is suspended. Alaska maintains one of the world’s most well-managed programs. We’re proud to only source third-party certified fish oil from Alaska’s pure waters.

Dangers of Some Fish Oils

You may have heard that some types of fish may have higher mercury levels. Fortunately, Salmon is a best choice fish according to the FDA (Food & Drug Administration). It has safe levels of mercury and it’s fine to eat the recommended 2-3 servings a week of Salmon to get those critical Omega-3s. Other fish on the best list include anchovies, sardines, and cod.

In addition, every batch of our Wild Salmon Oil is rigorously tested for your safety. Wholemega salmon oil is certified by NSF and meets or exceeds their strict standards for levels of mercury and other heavy metals.§

Types of fish to limit or avoid, according to the FDA, are king mackerel, marlin, orange roughy, shark, swordfish, and tilefish. This is especially important if you are pregnant or planning to be.

What to Look for in a Fish Oil Supplement

If you’re looking for the best fish oil, we think it comes from the best fish! Our Wild Alaskan Salmon oil is sustainably sourced from Alaska, Non-GMO Project Verified, and fresh-pressed in a gentle, whole-food process. Discover the gold standard in fish oil: naturally pure, clinically studied, packed with multiple Omegas including Omega-3s, and a source of naturally sourced Vitamin D3. No farmed or forage fish in sight. Now that’s wellness, well done!

† Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. See nutrition information for total fat, saturated fat, and cholesterol content.

‡ Wholemega is fresh-pressed to deliver healthy Omegas for better absorption.

§Meets or exceeds NSF/ANSI 173 Standard for mercury & other heavy metals as Certified by NSF

Eric Carter

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