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If you believe wellness podcasts and social media, inflammation is something to be avoided at all costs. But despite the term’s dreaded reputation, it’s rarely ever clearly defined—I’ve heard it used to describe everything from redness and swelling to break-outs, itchiness, and general pain. When I looked it up recently, I was a little surprised: it turns out that inflammation in itself isn’t really all that bad—it’s actually just a sign that your immune system is doing its job. And, it only becomes a problem when its protective, healing response goes into overdrive longterm. That’s when inflammation becomes “chronic” and becomes a contributing factor to things we don’t want. Think: heart disease, cancer, Alzheimer s, diabetes, and asthma.
As is the case with so many things in life, dealing with inflammation really is all about finding balance—you want to support your natural inflammatory response so that it works for you, not against you. Luckily, there are a host of foods, plants, and ingredients that have been proven to help do just that—among them, turmeric, olive oil, and maybe even cannabis. But there’s one substance that’s surprisingly beneficial—and also surprisingly often overlooked. And that’s fish oil.
What are the main benefits of fish?
It’s all about the omega-3 fatty acids—and fish oil is full of them. “Fish oil is made from the tissue of oily fish and contains omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential nutrients for optimal health,” says Reuben Chen, MD, a sports medicine physician and holistic pain management expert.
Omega-3 fatty acids have been proven to reduce inflammation by essentially helping to regulate the inflammatory response.
Omega-3s are also extremely important when it comes to matters of the heart—at least in terms of health. “Consuming dietary sources of omega-3s like fish and seafood promotes heart health and may reduce the risk of coronary heart disease,” explains Christine Randazzo Kirschner, MS, RDN, GI dietitian, and founder of New York City-based Amenta Nutrition. “And, larger doses of long-chain omega-3 supplements, like fish oil, are effective in reducing triglyceride levels—especially for those with existing heart disease.”
Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, points to research that show that fish oil can lower triglycerides, which are fats that are found in our blood. When our triglycerides are high, it is a sign that they can increase your cholesterol levels and put you at risk for conditions like stroke and heart disease. But she says that it appears that the impact is based on the individual and the type of supplement taken and that more studies need to be done to be conclusive.
Dieras explains that the EPA and DHA in fish oil can help relax blood vessels, reduce inflammation, and improve cells involved in blood pressure control. She also points to studies that show that fish oil reduces systolic and diastolic blood pressure and reduces the risk of developing high blood pressure.
Fish oil, says Dieras, can extend the hair growth phase. Some studies show that the omega-3 fatty acids in fish oil can nourish the hair follicles, which leads to stronger, healthier hair, less inflammation on the scalp, and an increase of blood flow to the hair follicles to stimulate hair growth.
Studies show that fish oil plays a vital role in brain health. There is also research that shows it can help with anxiety and depression.
Dieras says that fish oil comes with loads of skin benefits. Studies show that it can hydrate, soothe irritation, and treat dermatitis. It’s also shown to help combat photoaging caused by the sun’s harmful UV rays and may even inhibit skin cancer growth.
Due to its anti-inflammatory properties, studies have shown that fish oil may help reduce joint pain and improve stiffness in those suffering from rheumatoid arthritis.
But, here’s the thing about omega-3 fatty acids: our bodies don’t make them on their own. And, despite their many benefits, studies show that we generally don’t get enough of them; in the last 80 years, there’s been an 80 percent decrease in intake among adults. So, it’s more important than ever to consume them intentionally, either through our diets or via the best fish oil supplements.
“Omega-3s are essential for the structure of cell membranes,” emphasizes Randazzo Kirschner. “They have wide-ranging functions in the body’s cardiovascular, pulmonary, immune, and endocrine systems, and have been shown to have important anti-inflammatory and immune functions.”
Sources of Omega-3 Fatty Acids
Studies find that eating fish really is your best bet when it comes to getting the superstar omega-3 fatty acids found in fish oil. And, since fish oil comes from fat, it’s all about those fatty fish: salmon, trout, oysters, herring, sardines, mackerel, tuna, and sea bass.
It is possible to get this all-important good fat from other sources. “Another type of omega-3 fatty acid is ALA (Alpha-linolenic acid), which can be found in plant foods,” says Randazzo Kirschner. “Some foods that are rich in ALA include flaxseeds, chia seeds, walnuts, flaxseed oil, canola, and soybean oils.” However, she notes that it can be challenging to get an adequate amount of omega-3 fatty acids from these foods. “The body partially converts ALA to EPA and DHA, but only in very small amounts,” she says. “So, although these foods are not guaranteed to provide as much EPA and DHA, they’re still an option.”
To that end, both she and Dr. Chen recommend amping up the DHA and EPA with algal oil supplements. “Algal is derived from algae, which is the primary source of EPA and DHA for fish, so consuming it directly is a great source for EPA and DHA without the need to consume fish,” Dr. Chen explains. In other words, algal oil is entirely plant-based, so vegans and vegetarians, take note.
For everyone else, Randazzo Kirschner says that getting enough omega-3 fatty acids can be achieved through diet—as long as you’re thoughtful about what you consume. “For breakfast, dress up your fruit-filled oatmeal with chia or sprinkle flax or hemp seeds on your nut butter toast,” she recommends. “Then, lunch can be a salad topped with a piece of salmon and walnuts or a smoked salmon sandwich with a side of walnuts and fruit.” For dinner, she suggests a piece of fatty fish like mackerel or trout with quinoa, flaxseeds, and your favorite veggies.
How much fish oil should I take?
If that sounds like way more fish than you’d like to consume every day, that’s understandable—and also totally okay. Studies say that eating fish just one to two times a week is sufficient in terms of receiving the heart-health benefits of fish oil.
If you want to cover your bases by taking a fish oil supplement, Dr. Chen says that anywhere between 250 to 500 mg of combined EPA and DHA is a good daily dose of fish oil for general health maintenance. However, he notes that for specific health concerns, such as high triglyceride levels, cardiovascular disease, or inflammatory conditions, effective doses could be higher: Anywhere from 1000 to 4000 milligrams per day may be prescribed. “This recommendation should be under the guidance of a physician or dietician,” Dr. Chen reminds.
Both experts point out that doing your due diligence is a good idea anytime you’re taking a supplement anyway—especially since supplements are not regulated by the Federal Food and Drug Administration. “What the label on the bottle states is not always guaranteed to actually be in the supplement,” Randazzo Kirschner warns. “Additionally, there can be other additives that are not included in the ingredient list.” She says to make sure the brand you’re purchasing from is reputable and that the supplement has been third party tested. Or, better yet, “get your nutrients directly from food when possible.”
Is it possible to get too much fish oil?
Speaking of safety, it’s also important to note that while taking fish oil supplements are generally considered safe, you can overdo it. “Getting too much fish oil can increase your risk of bleeding and might affect your immune response,” Randazzo Kirschner says, so it’s best to stick with the recommended daily dose of 200 to 500 mg unless otherwise advised by your physician. She also notes that it’s possible for fish oil to interact with certain medications, especially anticoagulants and antiplatelet drugs. “Some research has suggested that taking these together may increase your risk for bleeding,” she says. “Make sure to check with your medical provider, especially if you have a heart condition or if you’re at high risk for heart disease.” And, those who are pregnant or breastfeeding may want to avoid fish oil supplements altogether due to the potential for inadvertently consuming too much mercury.
Beyond that, some people do experience mild side effects when taking fish oil supplements—everything from gastrointestinal issues to nausea to “fishy breath” has occasionally been reported. And, obviously, those who have a fish or seafood allergy should definitely steer clear.
But, when it comes to managing inflammation—not to mention improving eye, brain, joint, and heart health—the omega-3s in fish oil really can’t be beat. And, more potential benefits continue to be found. “Of note, it was recently shown that omega-3 polyunsaturated fatty acids may have a small to moderate effect on depression,” Randazzo Kirschner says. “It will be interesting to see what is uncovered with future research.”
What happens to your body when you start taking fish oil?
Incorporating fish oil in your diet comes with many benefits for your overall health, thanks to the omega-3 fatty acids. Dieras explains that fish oil supplements are rich in eicosapentaenoic acid (EPA), which plays a role in controlling our blood pressure, combating inflammation, and making sure we don’t suffer from excessive blood loss when injured, and docosahexaenoic acid (DHA), which is vital for maintaining our normal brain function and improving our learning ability.
Who should not take fish oil? Why?
Dieras says that anyone with fish or shellfish allergies should avoid fish oil supplements, as they may have an allergic reaction. She also wouldn’t recommend it for those taking medications such as blood thinners.
But as with any supplement, it’s always best to ask your doctor before incorporating it into your diet. She says that it is possible for fish oil to become rancid, which could create more problems for you. Supplements also aren’t regulated, so you’ll have to take extra steps in making sure you understand the product that you’re ingesting.
