The Most Surprising Benefit of Fish Oil, According to Experts

Beth Ann Mayer

Fish oil supplements

A 2023 CDC report found that 58.5 percent of adults had used at least one dietary supplement in the last 30 days from 2017 to March 2020. However, you don't have to look much further than TikTok and Instagram to know that supplements are popular. Dietary supplements are reported to offer benefits like improving gut health, bolstering the immune system, speeding up weight loss and reducing wrinkles. 

"I believe people are becoming more health-conscious due to the high amount of information/advertisements being provided about supplements," says Julia Zumpano, RD, a registered dietitian at Cleveland Clinic’s Center for Human Nutrition. "People are using supplements to fill in gaps in their current nutrient intake and treat issues without medications due to trying to avoid negative side effects."

Still, healthcare providers generally urge caution regarding supplements.

"Supplements are not regulated by the Food & Drug Administration, and consumers risk taking products that contain additional ingredients," says Allie Echeverria, MS, RD, LD, founder of the Eaton Broshar Method and the creator of the Eaton Broshar Method Workbook.

Fish oil supplements also appear to be having a moment. A Zion Market Research report estimates that the market valued at $12 billion in 2021 is expected to surge to $17 billion by 2028. While some supplements can be a waste of money at best and dangerous at worst, fish oil is one of those supplements that has decent research to support its efficacy.

Here, a doctor and two registered dietitians separated fact from fishy regarding the benefits of fish oil supplementation. 

Related: Here's What Happens to Your Body if You Eat Salmon Every Day, According to Registered Dietitians

The Surprising Benefit of Fish Oil Supplementation

Experts share taking fish oil supplements may reduce multiple risk factors for heart disease.

"The heart health benefits are impressive since they help reduce several risk factors that can lead to cardiovascular disease," Zumpnano says.

Zumpano says the heart disease risk factors that fish oil supplements may help reduce include:

  • High triglycerides

  • Blood clots

  • High blood pressure

  • Arterial plaque buildup

Dr. David Cutler, MD, a board-certified family medicine physician at Providence Saint John’s Health Center in Santa Monica, California, agrees that fish oil supplementation recommendations have credence.

"In contrast to many other dietary supplements that have few observed physiologic effects, clinical trials have shown that omega-3 fatty acids—dietary or supplementary—have multiple cardiovascular and metabolic effects," he says. "Although many of these effects are modest in size and dose-dependent, they provide biologic plausibility for the lower risk of cardiovascular disease seen in many observational studies and some, but not all, clinical trials of omega-3 fatty acid consumption."

For instance, a 2022 research review found that consuming about 3 grams of omega-3 fatty acids daily could help lower blood pressure. Intake can come via food or supplements.

Echeverria refers back to this American Heart Association (AHA) advisory from 2017, which conceded that some research questioned the benefits of fish oil supplements to prevent cardiovascular disease events. However, the AHA still concluded it was reasonable to have patients with documented coronary heart disease, such as heart attacks, take fish oil supplements as part of their treatment. 

Diabetes can also raise the risk of heart disease, and a 2020 meta-analysis found that patients with Type 2 diabetes taking fish oil supplements had better blood lipid profiles (results of tests for heart disease risk factors like cholesterol and triglycerides). Notably, it did not aid in glucose control. 

Related: This Simple Food Swap Can Help You Lose Weight Over 50

When To Take Fish Oil Supplements for Heart Health

Unlike prescription medications for cholesterol or high blood pressure, a person can head to a pharmacy or the Internet and purchase fish oil supplements. However, Zumpano stresses it's important to speak with a provider first.

"I would recommend its use only after I accessed the person’s diet and nutrition," Zumpano says.

Zumpano would recommend increasing omega-3 through diet first before fish oil in most cases. What does she mean by that?

"Eat fatty fish two to three times per week: Salmon, tuna, herring, mackerel and sardines," Zumpano says. "Choose wild-caught when possible. Limit canned tuna to 6 ounces per week due to mercury. Choose chunk light versus albacore canned tuna for lower mercury."

However, diet isn't always going to be enough, even as a first-line treatment. "There are times I would recommend supplementation regardless of the dietary intake, including high triglycerides of 500 or above and chronic inflammation," Zumpano says.

How Much Fish Oil Do You Need for Heart Health Benefits?

Dr. Cutler indicated that fish oil supplementation benefits were dose-dependent. Zumpano agrees, adding that the amount of fish oil needed to reap heart-health benefits will also vary by the person. 

"It depends on the reason you are taking it and how much you are consuming in your diet," Zumapno says. 

Zumpano explains that a person will need to add the amount of the crucial omega-3 fatty acids Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—both found in cold-water fish like salmon. 

"The range would be 1,000 to 4,000 mg of EPA plus DHA," Zumpano says. "You need to add the EPA and DHA together to determine how much omega-3 you are actually getting that will provide benefit."

Again, this equation is where working with a healthcare team, including a doctor and dietician, can be beneficial in helping you find your personal ideal dose of fish oil supplements for heart health.

One more thing: You may need to gulp down more than one pill. "A fish oil supplement may say it contains 2000 mg of fish oil, but when you read the back of the label, the EPA and DHA may only add up to 600 mg," Zumpano says. "Therefore, you would need to take three to four pills to get close to 2000 mg."

This requirement may be a con for some people. "Possible adverse effects of fish oil include nausea and a fishy taste," Dr. Cutler says. 

Related: The One Thing You Should Never, Ever Do if You Have High Blood Pressure, According to a Cardiologist

How To Choose a Fish Oil Supplement

1. Check the ingredients

Because of the lack of oversight on dietary supplements, Echeverria suggests sticking to known, trusted brands that get granular on the ingredient labels.

"Read labels and avoid products that do not provide specific amounts of ingredients or use the term proprietary blend in place of an ingredient list," Echeverria says. "It doesn’t mean the product is harmful, but it does mean you can’t be sure what else is in it."

2. Look for certifications

As you continue to play detective with the label, keep your eyes peeled for third-party certifications.

"The International Fish Oil Standards (IFOS) is a set of quality standards specific to fish oil supplements," Zumpano says. "To become certified, the product must be analyzed for purity and label accuracy, testing for heavy metals, dioxins and polychlorinated biphenyls (PCBs)."

Zumpano suggests looking for additional third-party certifications like National Science Foundation (NSF), Current Good Manufacturing Practice (CGMP) and US Pharmacopeia (USP). Consumerlab.com provides further insights on safe fish oil.

3. Take special care if you're an athlete

The last thing an athlete wants is to be banned for taking something illegal unbeknownst to them."If you are an athlete, you need to make sure every supplement you take is tested for clean sport and is approved by your team’s staff," Echeverria says.

Echeverria says even non-athletes can benefit from this additional layer of protection.

Who Shouldn't Take Fish Oil?

Besides not liking the taste and experiencing GI upset, experts share that fish oil supplements may pose increased risks for certain patients.

"Fish oil supplements can be contraindicated with some medications, specifically blood thinners," Zumpano says. "I would consult with their cardiologist/health care provider prior to suggesting fish oil for existing cardiac patients on medications."

Sources

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