Fish Oil
Fish Oil
Snapshot
Fish oil is a rich source of longโchain omegaโ3 fatty acidsโEPA and DHAโthat support cardiovascular health, cognitive function, joint comfort, and antiโinflammatory balance.
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What is Fish Oil?
Fish oil is extracted from the tissues of oily fish such as salmon, mackerel, sardines, and anchovies. It provides concentrated levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), essential fatty acids that the body cannot efficiently produce on its own.
Where It Comes From
Highโpurity fish oil supplements are made from coldโwater, fatty fish harvested sustainably. The oil is extracted, purified to remove contaminants (like mercury and PCBs), and often molecularly distilled to concentrate EPA and DHA.
Key Nutrients & Compounds
Fish oil supplies EPA and DHA in triglyceride or ethyl ester forms. It also contains minor amounts of other omegaโ3s (DPA) and lipidโsoluble vitamins A and D, depending on processing and oil source.
Health Benefits
EPA and DHA in fish oil promote heart health by lowering triglycerides, reducing blood pressure, and improving endothelial function. They support brain health, memory, and mood regulation, and alleviate joint stiffness through antiโinflammatory pathways. Fish oil also benefits eye health and may reduce risk of ageโrelated macular degeneration.
Recommended Dosage
General health recommendations are 250โ500โฏmg combined EPAโฏ+โฏDHA daily. Higher therapeutic dosesโ1,000โ4,000โฏmg per dayโare used for triglyceride management or inflammatory conditions under medical guidance.
How to Use It
Fish oil is available in softgels, liquids, and emulsions. Take with meals containing fat to enhance absorption. Entericโcoated capsules can reduce fishy aftertaste and reflux.
Who Should Use It?
Ideal for individuals with cardiovascular risk factors, cognitive concerns, joint discomfort, or low fish intake. Also beneficial during pregnancy and lactation for fetal neurodevelopment.
Possible Interactions or Cautions
High doses can increase bleeding risk, especially with anticoagulants. Some may experience gastrointestinal upset or fishy burps. Choose thirdโparty tested products to ensure purity and potency.
Final Thoughts
Fish oil remains a cornerstone supplement for comprehensive omegaโ3 support. Its benefits span heart, brain, joint, and eye health, making it a foundational component of balanced supplementation.
Scientific Studies
KrisโEtherton, P. M., et al. (2002). Fish consumption, fish oil, omegaโ3 fatty acids, and cardiovascular disease. Circulation, 106(21), 2747โ2757. https://doi.org/10.1161/01.CIR.0000038493.65177.94
GรณmezโPinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568โ578. https://doi.org/10.1038/nrn2421
Calder, P. C. (2013). Omegaโ3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology? British Journal of Clinical Pharmacology, 75(3), 645โ662. https://doi.org/10.1111/j.1365-2125.2012.04441.x