What Is Fish Oil?

Fish oil is a naturally occurring fat derived from cold-water fish and is an excellent source of omega-3 fatty acids. It is especially valued for its high content of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two essential polyunsaturated fatty acids that the human body cannot produce on its own. For this reason, fish oil is considered a vital dietary supplement, particularly for individuals who do not consume enough fatty fish in their diet. It is commonly available in capsule form but can also be found as a liquid supplement.

What Are the Benefits of Fish Oil?

Fish oil offers a wide range of health benefits, particularly for the heart, brain, and joints. One of its best-known effects is its ability to improve cardiovascular health by lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol. It also supports healthy blood vessels and may help regulate blood pressure. In children, fish oil aids in brain development and improves concentration, while in adults it may reduce the risk of cognitive decline. Thanks to its anti-inflammatory properties, it is often used to relieve symptoms of joint conditions such as arthritis. Additionally, fish oil contributes to healthier skin, boosts the immune system, and may help stabilize mood.

Which Foods Contain Fish Oil?

Fish oil is primarily found in oily fish such as salmon, mackerel, sardines, anchovies, and tuna. Consuming these fish at least twice a week can help meet the body’s omega-3 needs. Other sources include fish liver and certain shellfish. While some plant-based foods like walnuts, flaxseeds, and chia seeds contain ALA (alpha-linolenic acid), a plant-based form of omega-3, the human body converts only a small portion of ALA into EPA and DHA. Therefore, animal-based fish oil remains a more effective source of essential omega-3s.

Who Should Consume Fish Oil?

Fish oil can be beneficial for nearly everyone seeking to support a healthy lifestyle. It is especially recommended for individuals with high cholesterol, high blood pressure, or a family history of heart disease. Children may benefit from improved focus, stronger immunity, and enhanced brain development. Older adults may use fish oil to support joint mobility and cognitive function. Pregnant women, under medical supervision, can take fish oil to support fetal brain and eye development. However, individuals on blood thinners or with chronic health conditions should consult a healthcare professional before starting any fish oil supplement.