Fish oil, also often known as omega-3, is One of the most popular dietary supplements. It is commonly promoted to guard the guts, boost mood, reduce inflammation and support overall health.
But how much of that is backed up by science, and when might fish oil supplements actually be price taking?
An extended history
People are taking oil from fish Centuries.
Modern interest grew within the Seventies when The scientist Omega-3 fatty acids and their heart-protective effects were discovered by studying the Inuit eating regimen.
By the Eighties, fish oil capsules were being marketed as a straightforward approach to get these healthy fats.
What’s in Fish Oil?
Fish oil comes from oily fish akin to salmon, sardines, tuna, herring and mackerel. It is wealthy in a special sort of fat called omega-3 polyunsaturated fatty acids (PUFAs), mainly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
These omega-3s play a crucial role within the functioning of our cells. Every cell within the body is surrounded by a skinny, flexible layer called a cell membrane. This membrane acts like a protective skin: it protects the cell’s contents, controls what moves out and in, and helps cells communicate with one another.
Omega-3s don’t make the membrane itself, but penetrate it as soon because it is made A part of its structure. This helps the membrane stay fluid and versatile, allowing it to operate more efficiently, especially in tissue that relies on fast, precise signaling, akin to within the brain and eyes.
Because we Can’t make enough omega-3s on its ownwe want to get them from food or sometimes supplements.
How are fish oil supplements made?
After the fish are caught, their tissues are cooked and pressed to release the oil. This crude oil is purified and refined to remove impurities including heavy metals akin to copper, iron and mercury.
During processing, the oil might be concentrated to spice up its EPA and DHA content.
The purified oil is then spun into soft gels or bottled as a liquid oil.
Some supplements are further treated to scale back odor or the familiar “fishy” aftertaste.
Fish oil and heart health
Omega-3 fatty acids are known for his or her role in heart health, particularly for lowering triglycerides, a sort of fat within the blood that, when elevated, can increase the danger of heart disease.
A 2023 paper analyzed 90 clinical trials with greater than 72,000 participants and located a near-linear relationship between dose and effect. This does not imply “more is always better,” but higher doses result in greater improvements in cardiovascular risk aspects.
It seems that you just need greater than 2 grams of EPA and DHA per day to significantly lower triglycerides (15 to 30%). This is most relevant for individuals with existing heart disease, high triglycerides, or obesity.
But it is vital to read the label. A “1,000 mg” fish oil capsule normally refers to the entire weight of the oil, not the energetic omega-3 content. Most standard capsules contain only 300 mg of combined EPA and DHA as other fats.
At low doses, changes in blood lipids were modest. The same evaluation suggested that even low-dose fish oil may barely raise LDL, or “bad” cholesterol, while having only a small effect on triglycerides.
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a 2018 trial tested a high-strength EPA-free product (4 grams per day) in people already taking statins to lower their cholesterol. Over five years, it prevented one major cardiac event (heart attack, stroke or emergency procedure) for each 21 people treated. However, this was only a prescription pharmaceutical grade EPA, not a normal fish oil capsule.
In Australia, fish oils are sold in pharmacies, health food stores and supermarkets. Some concentrated products can be found as “practitioner only” supplements by health professionals.
The same clear EPA utilized in the 2018 trial is now available in Australia as Vazcapa, Prescription only medicine. It was added Pharmaceutical Benefits Scheme (PBS) in October 2024, making it more accessible to high-risk patients.
For otherwise healthy people, the evidence that standard fish oil supplements prevent heart attacks or strokes is less convincing.
What about arthritis and joint pain?
There is fish oil Mild anti-inflammatory effects.
In individuals with inflammatory arthritis (akin to rheumatoid arthritis), omega-3s can Reduce joint tenderness And morning stiffness
However, these advantages require high consistent doses, typically 2.7 grams of EPA and DHA per day. This is corresponding to the vicinity Nine A normal 1,000 mg fish oil capsule (containing 300 mg EPA and DHA) day by day for a minimum of eight to 12 weeks.
Can Fish Oil Improve Mood?
Some studies show that omega-3s, especially those high in EPA, may modestly reduce symptoms of clinical depression when taken alongside antidepressants.
2019 review Of the 26 trials (involving greater than 2,000 people), a small profit was found, mainly for EPA-rich formulations at doses as much as about 1 gram per day. DHA-only products didn’t show clear effects.
That does not imply fish oil is a mood booster for everybody. Without diagnosed depression, without omega-3 supplements Not shown Reliably lift mood or prevent depression.
How much can you’re taking?
For most individuals, fish oil is safe.
Common unwanted side effects include an aftertaste, mild nausea and diarrhea. Taking capsules with food or selecting unscented or “de-fishified” products might help.
Prescription strength products akin to Vazkipa . The blood is flowing.
Supplements of as much as 3 grams per day of combined EPA and DHA are commonly considered safe For most adults.
Higher doses ought to be taken under medical supervision for specific medical conditions.
So, do you’re taking it?
The foundation of the heart recommends that Australians eat two to 3 servings of oily fish every week. This will provide 250–500 mg of EPA and DHA per day.
If you do not eat fish, a fish oil complement (or Algal oil (in case you’re vegetarian or vegan) can show you how to meet your omega-3 needs.
If you’ve gotten heart disease (with high triglycerides) or inflammatory arthritis, fish oil may offer additional advantages. But the sort of food and product matter, so discuss with a health skilled.
For most individuals, though, two or three servings of oily fish per week are the simplest, safest, and most nutritious approach to get omega-3s.