Like a lot of wellness trends, supplements go in and out of fashion—and their effectiveness varies. While there isn’t always strong clinical evidence behind the hype, and doctors rarely agree on everything (DIY sunscreen, for example), there’s one supplement that most experts do agree on. It might be time to start taking fish oil.

“High-quality fish oil is one of the few supplements I’d consider essential for most people,” says Mia Rigden, a board-certified nutritionist, chef, and author based in Los Angeles. “Omega-3 fatty acids from fish oil play a key role in many critical body functions. Most people on a modern Western diet get way too many omega-6 fatty acids compared to omega-3s, and that imbalance causes inflammation. Fish oil helps fix that ratio.”

According to Dr. Fernando Carnavali, an associate professor of general internal medicine at Mount Sinai, fish oil supplements are one of the most popular non-vitamin natural products in the U.S.—and there’s solid science behind it.

“Fish oil offers heart, metabolic, and anti-inflammatory benefits, and it’s seen as a more natural option than medication,” he explains. “Patients also like the idea of one supplement supporting heart, brain, and joint health at the same time.”

Dietary supplement specialist and researcher Denise John, PhD, previously told Vogue that adding a quality fish oil to your diet can boost your omega-3 intake, which improves immune response and overall health. “It can affect brain function, immune system, mood, focus, vision, inflammation, heart function, breathing, metabolic health, and more,” she said.

If you’re looking for another skin-care supplement, there may be more effective options. Still, Dr. Morayo Adisa, a double board-certified dermatologist and dermatopathologist, explains that while fish oil doesn’t provide immediate skin benefits, it can help indirectly: “Fish oil is rich in omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects and can improve skin barrier function.”

The same goes for digestive health. “Fish oil isn’t the first thing people think of for gut health, but there’s good research on it,” Rigden says. “The anti-inflammatory properties of omega-3s can support the gut lining and may help people with inflammatory gut conditions. I’ve also seen emerging research on a possible link between omega-3s and the microbiome.”

Rigden also notes that for women approaching perimenopause and beyond, fish oil can be a valuable addition to their routine. “Omega-3s become even more important for heart health, mood stability, joints, and brain function during a time when all those systems are changing.”

She adds that she’s especially careful to recommend it to clients who are pregnant or postpartum, over 45, going through perimenopause, have heart risk factors, or deal with chronic inflammation, skin issues, or mood swings. “It covers a lot of ground, which is why I find it so valuable.”

Two main reasons fish oil has stuck around in medicine cabinets are that it’s easy to get and gentle on the body. Dr. Carnavali says fish oil supplements are generally well tolerated, with common side effects like stomach discomfort, nausea, and that fishy aftertaste. He adds that some formulas, especially those with DHA, may raise LDL (or “bad” cholesterol) levels, and notes that not all products are the same.

“The quality of supplements varies a lot in over-the-counter products,” he explains. As for which form to choose, he says it mostly comes down to which one you’ll take more consistently. “Both capsules and liquids seem to work equally well.”When they provide similar amounts of EPA and DHA, capsules are often the preferred choice because they’re convenient and easier to take. He adds that you should always talk to your primary-care doctor before starting any supplement.

So, are fish oil supplements worth the hype? They’re not a miracle cure—and honestly, no supplement is—but they do support several body systems and help fill a nutritional gap that many people in the U.S. struggle with. And if you find the right one, you won’t even notice that fishy aftertaste.

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Nordic Naturals Omega-3
$46 $39 (15% off) AMAZON

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Puori Omega 3 Fish Oil
$57 AMAZON

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Orlo Vegan DHA Omega 3 Supplement
$49 AMAZON

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Needed Omega 3 Supplement
$50 AMAZON

Curious about a beauty or wellness trend? We want to know! Email Vogue’s senior beauty and wellness editor at beauty@vogue.com.

Frequently Asked Questions
Here is a list of FAQs about why experts agree that fish oil supplements are worth taking written in a natural tone

Beginner Questions

1 What exactly is fish oil and why do people take it
Fish oil comes from fatty fish like salmon mackerel and sardines Its rich in omega3 fatty acids which are essential for your brain and heart People take it because most of us dont get enough omega3s from food alone

2 What are the main health benefits experts agree on
Experts agree fish oil is worth taking because it supports heart health reduces inflammation and supports brain function and mood Its also linked to healthier skin and joints

3 Is it better to eat fish or just take a supplement
Eating fish is ideal because you also get protein and other nutrients But if you dont eat fatty fish twice a week a supplement is a reliable way to get the benefits without the hassle

4 Can fish oil help with joint pain or arthritis
Yes The antiinflammatory properties of EPA and DHA can reduce morning stiffness and joint pain especially in people with rheumatoid arthritis Its not a cure but many find it helps

Intermediate Advanced Questions

5 How much fish oil should I take daily
For general health 250500 mg of combined EPA and DHA per day is a good target For specific conditions like high triglycerides doctors often recommend 20004000 mg daily Always check the label for EPADHA content not just total oil

6 Do I need to worry about the fishy burps or aftertaste
Many people do To avoid this take the supplement with a meal choose entericcoated capsules or try a burpless formula Freezing the capsules can also help

7 Are there any side effects or risks I should know about
Generally safe but high doses can thin your blood or cause nausea If youre on blood thinners or have a surgery coming up talk to your doctor first Stick to reputable brands to avoid contaminants like mercury

8 Should I take fish oil if Im already on a healthy diet
Yes