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Fish Oil

Updated: Apr 11

The Ultimate Guide to the Benefits of Fish Oil for Your Health

What is Fish Oil ?

Fish oil comes from many types of fish. It is rich in two important omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish oil is an excellent source of omega-3s, which is good for the heart and the brain. If you don’t eat fish, fish oil supplements are a good alternative.

Fish that are especially rich in these oils include mackerel, herring, tuna, and salmon. The body doesn't produce many of its own omega-3 fatty acids. Omega-3 fatty acids reduce pain and swelling, and also prevent the blood from clotting easily.


Fish Oil Nutritional Information

Fish oil supplements can come in liquid, capsule, and pill form. In liquid form, 1 tablespoon contains:

  • Calories: 123

  • Protein: 0 grams

  • Fat: 13.6 grams

  • DHA: 0.573 grams

  • EPA: 0.853 grams

  • Carbohydrate: 0 grams

  • Fiber: 0 grams

  • Sugar: 0 grams

Typically, fish oil capsules and tablets have about 1,000 milligrams of fish oil, which gives 120 milligrams of DHA and 180 milligrams of EPA, but these amounts can vary widely depending on a number of things such as the brand. 

Cod liver oil supplements also have vitamin A and vitamin D as well as omega-3s. 


Benefits of Taking Fish Oil Supplement

Fish oil is a dietary source of omega-3 fatty acids. Our body needs omega-3 fatty acids for many functions, from muscle activity to cell growth. Omega-3 fatty acids are derived from food. They can't be manufactured in the body. Fish oil contains two omega-3s called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Dietary sources of DHA and EPA are fatty fish, such as salmon, mackerel and trout, and shellfish, such as mussels, oysters and crabs. Some nuts, seeds and vegetable oils contain another omega-3 called alpha-linolenic acid (ALA). Here are the benefits of taking fish oil supplement:

  1. May Support Heart Health: There’s moderate evidence that omega-3 may help reduce the severity of and mortality from heart disease. Research shows that people who eat a lot of fish have much lower rates of heart disease. Multiple risk factors for heart disease appear to be reduced by consuming fish or fish oil. The benefits of fish oil for heart health include helping: (1) lower cholesterol (2) lower triglycerides (3) reduce blood pressure(4) prevent the formation of plaques that harden arteries.

  2. Helps Reduce Inflammation: Omega-3 fatty acids in fish oil can partly block many aspects of inflammation. Consuming omega-3s like DHA and EPA through fish oil may reduce long-term inflammation. Long-term inflammation that lasts months to years raises the risk of chronic illnesses like diabetes and heart disease.

  3. Manage Arthritis Symptoms: Fish oil may alleviate painful symptoms in people with osteoarthritis (OA) and rheumatoid arthritis (RA). A study published in 2020 found that fish oil helped lessen chronic pain and improved overall well-being among people with OA who were overweight or had obesity.

  4. Helps Lower Blood Pressure: High blood pressure is a significant risk factor for heart disease and stroke, the leading causes of death among adults in the United States. A review published in 2022 reported that the optimal intake of DHA and EPA to reduce blood pressure is two to three grams daily.


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