Benefits of Fish oil (Omega-3 Fatty acid supplements)

Farat Abdul Razzaq

Benefits of Fish oil

Fish oil is a source of omega-3 fatty acids. Omega-3 fatty acids can’t be formed in our bodies naturally. That’s why they are required to provide with food intake. Our body needs omega-3 fatty acids for many functions, from muscle activity to cell growth.

Fish oil contains two types of omega-3 fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Dietary sources of fish oil are fatty seafood, such as salmon, mackerel, tuna, herring, trout, and shellfish, such as crabs and oysters.Omega-3, called alpha-linolenic acid (ALA), can be obtained from plant sources like seeds, nuts, and vegetable oils.

Omega-3 fatty acids supplements come in liquid, capsule, and pill forms.

Benefits of Fish oil

Benefits of Fish oil

Heart Health;

Research and surveys have shown that people who eat seafood or oily fish are at lower risk of heart disease. 

Omege-3s prevents heart disease. Besides this, it also prevents high cholesterol levels. It also prevents high triglycerol levels. 

Prevent hardening of arteries;

Omega-3s prevent arteriosclerosis, i.e., hardening of arteries. It also prevents plaque formation in blood vessels.

Beneficial for mental health;

Eicosapentaenoic acid (EPA) in fish supplements is known to prevent depression. Omega-3s are said to improve cognitive ability and brain development in fetuses. It also prevents memory problems/Alzheimer’s in older people.

Eye health;

DHA (docosahexaenoic acid) prevents you from vision problems. People with inefficient DHA intake are more likely to suffer from vision problems. Moreover, fish supplements slow down macular degeneration due to age.

Enhance skin health:

Fish oil is also known to prevent skin diseases. It prevents red bumps from forming on the skin. Moreover, it also hydrates your skin and protects it from early aging. 

Reduce Liver Fat;

In people who do not consume alcohol or consume it in very little quantity, liver fat disease is called Non-alcoholic fatty liver (NAFLD)  disease. It also helps to reduce liver fat and is good for liver health.


Omega-3s have anti-inflammatory properties. They help to reduce joint pain. It can not prevent Rheumatoid Arthritis, but it prevents its symptoms. 

Improve Aggresivessness in Children;

Fish oil reduces hyperactivity and impulsiveness in children.

Make Bones Stronger;

Fish oil improves bones’s ability to retain minerals. And prevents them from thinning. So, they make bones and joints strong, free of pain and tiredness.

Prevents Menstrual cramps;

Fish oil is an extraordinary oil to get rid of severe menstrual cramps. So you don’t have to take medicines to reduce the pain of menstruation if you are taking fish oil in your diet.

Asthma Problems;

Omega–3s reduce lung inflammation and so reduce the symptoms of Asthma.

Daily Dosage of Fish Oil:

1100mg for women and 1600mg for men daily is recommended.

Please do not take more than 3 grams, as it may cause nosebleeds and other side effects. 

For children, two ounces/ week is enough to add to the diet.

Side Effects of Fish Oil;

If you take more dose of fish oil, the following side effects may occur;

  • Loose stool
  • Heartburn
  • Bad breath
  • Nosebleed


Omega-3s can be easily oxidized. So take the supplement that contains anti-oxidant in it. Always check the expiry date. If the supplement is rancid, do not use it.

Do not take it if you are allergic to fish supplements.

Do not take fish supplements in the following pairs unless you consult with your doctor;

  • Birth control pills with fish supplements.
  • Hormonal medicine with fish supplements.
  • Cyclosporine, Sirolims, or Prograf medicine with fish supplements.
  • High Blood pressure medicine with fish supplements.
Is it safe to take fish supplements daily?

Yes, It is safe to take within the recommended quantity, i.e., 1100 mg for women and 1600 mg for men.

When should I take fish oil?

Take the supplement with morning and night meals in low quantities so that it absorbs well. Taking this meal also prevents acid reflux and indigestion.

Is it safe to take fish supplements even if you are allergic?

Consult with your doctor before use.

Who should not use fish oil capsules?

People with hormonal issues, chronic diseases, and blood infections should not take fish supplements without consulting with a doctor.

Hey! I'm Farat, with a pen that is armed with a passion for trend spotting, make-up artistry and skin-care secrets. I bring forth the secrets of beauty from natural remedies to mindful practices. My pen narrates the true stories of the celebrities you love to know.

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