5 Powerful Health Benefits of Fish Oil and Omega-3 Fatty Acids

If your doctor has recommended adding fish oil to your daily routine, you might be wondering why it’s so important. Fish oil is rich in omega-3 fatty acids like EPA and DHA, which play vital roles in nearly every system in your body. Let’s talk about 5 powerful benefits of fish oil and how to work fish oil into your daily routine. 

 

Fish Oil Promotes Heart Health

 

Fish oil is rich in Omega-3 fatty acids which help lower triglyceride and cholesterol levels. In double-blind, randomized, placebo-controlled trials, incorporating DHA from fatty fish was shown to raise “good” HDL cholesterol by about 29% and lower triglycerides by around 24%.

These improvements can reduce your risk of cardiovascular disease and support overall heart health.

 

Fish Oil Supports Brain Function

Your brain is about 60% fat, so it makes sense that healthy fats like omega-3s are essential for its performance.

Omega-3 fatty acids help:

  • Improve blood flow in the brain
  • Support communication between neurons
  • Protect cell membranes
  • Aid the production of neurotransmitters
  • Enhance memory and learning
  • Reduce risk of neurodegenerative and mood disorders

Without enough DHA and EPA, the brain can’t develop or function optimally and may deteriorate more quickly as you age.

 

Fish Oil is Anti-Inflammatory

Fish oil has anti-inflammatory properties, which may help reduce symptoms associated with inflammatory conditions such as arthritis, improving overall mobility and flexibility. Many report reduced pain symptoms when adding fish oil to their diet. 

 

Many age-related conditions, including arthritis, are a result of inflammation so it’s essential to eat an anti-inflammatory diet consisting of fatty fish, and lots of antioxidants from foods like blueberries. Fish oil is a convenient and cost-effective way of getting Omega-3. 

 

Fish Oil Protects Eye Health

Age-related macular degeneration is a worldwide problem and leading cause of vision loss. Doctors at the China Academy of Chinese Medical Sciences, Beijing, China recommended that people at high risk or with moderate or more severe AMD should consider eating more fatty fish, or taking fish oil, in addition to maintaining a healthy lifestyle of weight control and smoking cessation and the need to promote new models of personalized AMD prevention and treatment.

 

Furthermore, fish oil relieves dry eyes. In the DREAM study, a randomized clinical trial on eye health, fish oil was shown to help with these problems. 

 

Omega-3s Help Keep Skin Healthy

Fish oil is important for skin health in several ways. 

First, the omega-3 in fish oil protects against the sun’s damaging ultraviolet radiation. In studies, fish oil was even shown to reduce sunburns. 

Additionally, fish oil actually might prevent acne because of its anti-inflammatory properties. 

Finally and perhaps most importantly, omega-3 hydrates the skin and reinforces its protective barrier. 

Omega-3 fatty acids benefit your skin in several ways:

 

How to Take Fish Oil

Recommended Daily Intake

Most people don’t get enough DHA and EPA from food alone. Here’s a quick guide to daily omega-3 needs:

Adults:

  • Men: 1,600 mg total omega-3s

  • Women: 1,100 mg total omega-3s

  • Safe upper limit for fish oil supplements: ~3,000 mg daily

Children:

  • Infants (0–12 months): Up to 500 mg omega-3s

  • Ages 1–3: - 70 mg EPA + DHA

  • Age 4: - 100 mg EPA + DHA

  • Age 8:- 200 mg EPA + DHA

Children’s fish liver oil supplements often include vitamins A, D, and E, which help maintain stability and support overall health. Always choose formulas appropriate for your child’s age.

 

Tips for Taking Fish Oil

  • Take With Food
     Swallowing fish oil capsules with a meal—especially one containing healthy fats like avocado—can improve absorption and help prevent digestive discomfort.
  • Split the Dose
     If you’re taking higher amounts, consider dividing the dose throughout the day (e.g., one capsule at breakfast, one at dinner).
  • Choose High-Quality Supplements
    There are many supplements on the market with variations in purity, potency and potential for digestive distress. We’ve developed Omega-3 Salmon King to be a high potency, ultra-filtered, fish oil supplement with no aftertaste. It contains nearly two times of the active fatty acids per serving as the standard fish oil supplement.

  • Check for Drug  Interactions
     If you take medications such as blood thinners (e.g., warfarin), consult your doctor before adding fish oil to your regimen, as it can increase bleeding risk.

 

Choosing a Supplement

There are many fish oil products on the market. A high-quality supplement should be sustainably sourced, while providing the right amount of EPA and DHA. Another consideration is aftertaste. 

Omega-3 Salmon King is formulated to deliver nearly twice the active omega-3 fatty acids per serving compared to the standard fish oil supplement, with no aftertaste. If you’re interested, ask your healthcare provider whether a concentrated option like this is right for you.

 

Bottom Line

Fish oil is a versatile supplement that can support your heart, brain, eyes, skin, and joints. If you’re interested in obtaining the benefits of fish oil, talk to your doctor about how much is right for you. 

If you’re looking for a potent source of Omega-3 fish oil with nearly twice the EPA and DHA of alternatives, consider Omega-3 Salmon King.