According to wellness podcasts and social media, inflammation is something we should avoid at all costs. But despite its bad reputation, few people actually explain what it is—I’ve heard it used to describe everything from swelling and redness to breakouts, itching, and general discomfort. When I looked into it recently, I was surprised to learn that inflammation itself isn’t necessarily bad—it’s actually a sign your immune system is working properly. The problem arises when this protective response becomes overactive and long-lasting, turning into “chronic” inflammation, which can contribute to serious conditions like heart disease, cancer, Alzheimer’s, diabetes, and asthma.
Like many things in life, managing inflammation is about balance—supporting your body’s natural response so it helps rather than harms you. Fortunately, certain foods and ingredients, like turmeric, olive oil, and even cannabis, can help regulate inflammation. But one surprisingly effective—and often overlooked—option is fish oil.
### What makes fish oil so beneficial?
The key lies in its omega-3 fatty acids. “Fish oil is derived from oily fish and contains essential omega-3s like EPA and DHA, which are crucial for overall health,” explains Dr. Reuben Chen, a sports medicine physician and pain management expert.
1. Reduces Inflammation
Omega-3s help regulate the body’s inflammatory response, keeping it in check.
2. Supports Heart Health
“Eating omega-3-rich foods like fish promotes heart health and may lower the risk of heart disease,” says dietitian Christine Randazzo Kirschner. “Higher doses of fish oil supplements can also reduce triglyceride levels, especially in people with existing heart conditions.”
3. May Lower Cholesterol
Research suggests fish oil can reduce triglycerides—fats in the blood linked to high cholesterol, stroke, and heart disease. However, dietitian Samantha Dieras notes that effects vary by individual, and more studies are needed for definitive conclusions.
4. Helps Manage Blood Pressure
The EPA and DHA in fish oil relax blood vessels, reduce inflammation, and improve blood pressure regulation. Studies show it can lower both systolic and diastolic pressure, reducing hypertension risk.
5. Promotes Hair Growth & Health
Fish oil may extend the hair growth phase, nourish follicles, and improve scalp health by reducing inflammation and increasing blood flow—leading to stronger, healthier hair.
6. Boosts Brain Function
Omega-3s play a key role in brain health, with research suggesting benefits for anxiety and depression.
7. Improves Skin Health
Fish oil hydrates skin, soothes irritation, and may help with conditions like dermatitis. It also protects against sun damage and could even slow skin cancer growth.
8. Eases Joint Pain
Thanks to its anti-inflammatory effects, fish oil has been shown to help reduce joint pain and stiffness.
In short, fish oil offers a wide range of benefits—from heart and brain health to better skin, hair, and joints. While more research is needed in some areas, its potential makes it a valuable addition to a balanced diet.Research has shown that fish oil can help reduce joint pain and stiffness in people with rheumatoid arthritis. However, there’s a catch with omega-3 fatty acids: our bodies can’t produce them naturally. Despite their numerous benefits, studies indicate that most people don’t get enough omega-3s—in fact, adult intake has dropped by 80% over the past 80 years. This makes it crucial to consciously include them in our diets or through high-quality fish oil supplements.
“Omega-3s are vital for cell membrane structure,” explains Randazzo Kirschner. “They play key roles in cardiovascular, respiratory, immune, and endocrine systems, and have proven anti-inflammatory and immune-boosting properties.”
### Best Sources of Omega-3s
Fatty fish are the top source for the powerful omega-3s found in fish oil. The best options include salmon, trout, oysters, herring, sardines, mackerel, tuna, and sea bass.
For those who don’t eat fish, plant-based alternatives exist. “ALA (alpha-linolenic acid), another type of omega-3, is found in foods like flaxseeds, chia seeds, walnuts, and certain oils,” says Randazzo Kirschner. However, she notes that the body converts only small amounts of ALA into the more beneficial EPA and DHA.
For a direct source of EPA and DHA without fish, both experts recommend algal oil supplements. “Algae is where fish get their omega-3s, so taking algal oil skips the middleman,” Dr. Chen explains, making it ideal for vegans and vegetarians.
### How to Get Enough Omega-3s in Your Diet
Randazzo Kirschner suggests simple dietary tweaks:
– Breakfast: Add chia seeds to oatmeal or sprinkle flaxseeds on nut butter toast.
– Lunch: Top a salad with salmon and walnuts or enjoy a smoked salmon sandwich with fruit.
– Dinner: Pair fatty fish like mackerel or trout with quinoa, flaxseeds, and vegetables.
### How Much Fish Oil Do You Need?
Eating fish once or twice a week provides enough omega-3s for heart health. If opting for supplements, Dr. Chen recommends 250–500 mg of combined EPA and DHA daily for general health. Higher doses (1,000–4,000 mg) may be needed for specific conditions like high triglycerides or inflammation, but always consult a doctor first.
### Choosing a Quality Supplement
Since supplements aren’t FDA-regulated, Randazzo Kirschner advises selecting reputable brands with third-party testing. “Labels aren’t always accurate, and some products contain unlisted additives,” she warns.
In short, whether through diet or supplements, getting enough omega-3s is essential—just be mindful of your sources.Get Your Nutrients from Food When Possible
### Fish Oil Supplements
– 365 by Whole Foods Market Fish Oil – $13 (Amazon)
– Now Supplements Molecularly Distilled Omega-3 – $10 (Amazon)
– Nature Made Fish Oil Gummies – $17 (Amazon)
– New Chapter Wholemega Fish Oil – $51 (Amazon)
### Can You Take Too Much Fish Oil?
While fish oil supplements are generally safe, overdoing it can be risky. “Excessive fish oil may increase bleeding risk and weaken immune response,” says Randazzo Kirschner. Stick to the recommended 200–500 mg daily unless your doctor advises otherwise.
Fish oil can also interact with certain medications, especially blood thinners. “Combining them may raise bleeding risk,” she adds. “Check with your doctor if you have heart issues or are at high risk for heart disease.” Pregnant or breastfeeding individuals should avoid fish oil due to potential mercury exposure.
Some people experience mild side effects like nausea, digestive issues, or “fishy breath.” Those with fish or seafood allergies should avoid it entirely.
Despite these concerns, fish oil’s omega-3s are unmatched for reducing inflammation and supporting brain, heart, joint, and eye health. “Recent studies suggest omega-3s may also help with depression,” says Randazzo Kirschner. “Future research may reveal even more benefits.”
### What Happens When You Start Taking Fish Oil?
Adding fish oil to your diet provides omega-3 fatty acids, which offer numerous health benefits. Dieras explains that fish oil contains:
– EPA – Helps regulate blood pressure, reduces inflammation, and supports healthy blood clotting.
– DHA – Essential for brain function and learning.
### Who Should Avoid Fish Oil?
People with fish or shellfish allergies should steer clear due to potential reactions. Those on blood thinners should also consult a doctor first.
Since supplements aren’t tightly regulated, check product quality carefully. Fish oil can spoil, so proper storage is key. Always talk to your doctor before starting any new supplement.