It’s no secret that eating fish is beneficial for your health, and if you want to ensure you’re enjoying a well-rounded and nutritious diet, incorporating seafood into your meals is a smart choice. However, knowing that you should be doing something, and actually doing it, are two very different things, and while fish may come packed with essential vitamins and minerals that your body requires, it can still be challenging to consume enough of it on a regular basis. Whether it’s because of the fishy smell, or you simply don’t enjoy the taste, you may find yourself skipping that piece of salmon in favor of other protein sources, and this could mean that you’re missing out on some of the core benefits that seafood can provide. Thankfully, a smelly piece of fish isn’t the only way of equipping your body with those essential vitamins and minerals, and if you’ve found yourself looking for an easier, more convenient, and taste-free solution, then a daily fish oil supplement may be the answer you’ve been searching for. 

Who Should Take Fish Oil Supplements?

Offering a concentrated dose of omega-3 fatty acids, fish oil supplements can be a great way to nourish your body without having to eat fish on a regular basis, and they can be the ideal choice if you’re someone who hates the taste, has dietary restrictions, or is unsure if you’re actually getting enough vitamins and minerals through your regular meals. Simple and convenient to take, most of the available supplements come in an easy-to-swallow capsule, and they are specifically designed to have no smell or taste that might deter those who are sensitive to the flavor or aroma of fish. Perfect for both men and women of all ages, and with notable benefits for those who suffer from inflammatory conditions such as arthritis, fish oil supplements offer a versatile solution to support overall wellness, and they can be a worthwhile addition for anyone hoping to lead a healthier lifestyle. 

Potential Benefits 

When you hear the word “fat” you might immediately think of all of the negative connotations that seem to surround that word, but the truth is that your body does require “good” types of fats in order to stay healthy. One of these “good fats” is commonly known as omega-3, and it’s what you’ll be enjoying when you decide to cook up a delicious piece of salmon, mackerel, or even tuna. Playing a crucial role in various bodily functions, omega-3 fatty acids are a key component of enjoying a healthy lifestyle, and without sufficient quantities, you may find yourself noticing some pretty serious side effects. From trouble staying focused to dry skin and brittle nails, an omega-3 deficiency can manifest in numerous different ways, which is why adding a fish oil supplement to your diet can be such a game changer. Ensuring that you’re getting the right amount of healthy fats that your body requires, these daily supplements come packed with numerous potential benefits, and some of the notable advantages that research has uncovered can include:

One of the major benefits of taking fish oil supplements is their potential to lower your risk of heart disease, and this is because omega-3 has been shown to reduce triglyceride levels within your blood. High triglyceride levels are known to be a contributor to the development of cardiovascular diseases like heart attacks and strokes, as they cause fatty build-ups within your arteries. While a daily fish oil supplement won’t completely eliminate all risk, it can be a powerful preventative measure when combined with a healthy diet and exercise, and this is one of the top reasons why so many people choose to incorporate it into their routine. 

Omega-3 is an umbrella term for a few different types of more specific fatty acids, and one of the important types you should be aware of is something called DHA. Incredibly important to your health, DHA is found in coldwater fish such as salmon and tuna, and it’s used by your body to maintain normal brain function. Incredibly essential for developing fetuses, as well as for fully grown adults, this core fatty acid can help with everything from concentration to memory, and it's something you can ensure you’re getting enough of when you opt to take a fish oil supplement. 

When your body encounters an irritant, its natural response is to protect against it by initiating an immune response called inflammation. In many cases, inflammation is necessary so that you can heal and repair from any damage that has been caused, but in some situations, the inflammation can be chronic which leads to certain health conditions. Arthritis, cardiovascular disease, and even certain mental health disorders are caused by, or have been linked to, chronic inflammation, and this is something that omega-3 fatty acids have been shown to help with. By working to reduce inflammation throughout the body, fish oil supplements may be able to decrease the joint pain you feel from your arthritis, and they can also help slow down disease progression over time. While they may not cure your chronic inflammatory conditions completely, they can certainly provide valuable support in managing symptoms and improving overall well-being, and this might be something you’d benefit from speaking to your doctor about to see if they could be worthwhile for you. 

When thinking about all of the foods that are great for your eyes, you probably think about carrots first, but while those tasty orange vegetables certainly do have their benefits, they aren’t the only things that can help you maintain your superior vision. The omega-3 fatty acids found in fish are another fantastic source of nutrients for your eyes, and studies have shown that regular consumption of fish oils can help reduce your risk of age-related vision loss and conditions such as glaucoma. Fish oil supplements may also be a good addition to your diet if you tend to suffer from dry eyes as it can help improve the production of tears, and it can reduce dryness, redness, irritation, and overall discomfort.

Fish oil supplements offer a host of benefits for the adults who consume them on a regular basis, but in addition to omega-3 being necessary for full-grown humans, it’s also an essential fatty acid for growing fetuses and infants. During pregnancy, sufficient levels of fish oil are vital for the development of the baby's brain, eyes, and nervous system, and in particular, you want to be sure that you’re taking in DHA and EPA during this crucial period. Many prenatals will include omega-3s precisely for this reason, but if you’re unsure about whether or not the dosage is correct, you may want to speak with your healthcare provider to ensure you’re getting the right amount each day. 

Potential Side Effects

While fish oil supplements can be a fantastic option for most individuals, there are still potential side effects that you’ll want to keep in mind, and before starting any new medication or dietary supplement, it’s always recommended that you speak with a trusted medical professional to ensure there are no real risks to you. In particular, fish oil supplements do have a blood thinning effect, so if you’re already taking blood thinner medications for a certain health condition then you may want to avoid adding in fish oil until it’s been cleared by your doctor. The blood thinning effect can also be a complication if you’re planning on having surgery in the near future, so make sure you’re mentioning it at appointments if you’ve been taking fish oil supplements in the weeks leading up to your surgery. 

Beyond that, fish oil supplements can also cause a few more minor side effects, and these include, but aren’t limited to:

If you do notice any side effects after starting a fish oil supplement, it’s always recommended that you speak with a professional to discuss your concerns, as they will be best equipped to advise you on whether you should continue taking them, or if you should discontinue use. 

Strength & Amount

Before you begin shopping around for the perfect fish oil supplement, you’re going to want to take some time to understand exactly how much you should be consuming in order to reap the greatest number of benefits. If your dose happens to be too low, you may find that you aren’t really seeing much of a difference when it comes to your overall health and wellbeing, while an excessively high dose may lead to unwanted side effects or negative interactions with existing medications. Thankfully, there are some well established general guidelines that can help you narrow down exactly how much you should be taking, and most health organizations suggest that healthy adults should start with around 400 to 500 mg per day to see how they feel. For individuals with coronary heart disease, the starting dosage may be as high as 1,000 mg per day, while those with high triglycerides might benefit from starting with 2,000 or even 4,000 mg daily. In general, it’s not recommended that adults consume more than 4,000 mg per day unless they have specifically been instructed to by their physician, and you’ll also want to keep an eye on the DHA and EPA amounts to ensure you aren’t exceeding those as well.

Sustainability & Testing

Once you know the amount of fish oil you should be consuming each day, the next step in the shopping process is going to be narrowing down your search to specific brands, and the key things you are going to want to prioritize is how pure their formulas are, and how sustainable their fishing practices are. With regards to sustainability, you’re going to want to prioritize the options that come with specific certifications from trusted organizations such as the Marine Stewardship Council (MSC) or Friend of the Sea, as these will indicate to you that the oil is coming directly from fisheries that meet strict environmental standards. You’ll also want to see if a brand mentions exactly where the fish they are using originate from, as greater transparency will give you peace of mind that you’re consuming a product that has been responsibly sourced. 

In addition to environmental concerns, many people worry about potential mercury levels when eating any type of fish, as mercury is a naturally occurring, yet potentially dangerous, element that can accumulate in fish over time. In order to avoid consuming too much mercury through your diet, it’s important that you are seeking out fish oil supplements that have undergone rigorous processing and testing, as this is the only way to ensure that the formula is free from any impurities or contaminants. Ideally, the supplement you choose should be marked as being third-party tested, since this will guarantee that the fish oil has been independently examined by someone other than the manufacturer. Choosing a fish oil supplement that is third-party tested provides reassurance that the product meets stringent quality standards and is safe for consumption, and this is something you should see indicated on the packaging clearly and prominently. 

Bottom Line

Fish may be packed with endless essential nutrients and benefits that your body requires, but the reality is that few people truly enjoy cooking up and consuming these underwater creatures on a regular basis. With their pungent smell and oily texture, fish can be hard to stomach for a lot of individuals, and this means you may end up missing out on all of the health benefits simply because you hate the taste. Thankfully, salmon filets and heaping plates of sushi aren’t the only ways in which you can supply your body with powerful omega-3s, and if you’re hoping to tackle your triglyceride levels, reduce chronic inflammation, and support your overall health, then a convenient fish oil supplement may be perfect for you. Available in easy-to-swallow capsules that have no fishy smell or taste, the right supplement will ensure you’re able to enjoy the benefits of omega-3 fatty acids without the need to consume fish directly, and it can be a smart addition for both men and women of all ages.