Health Benefits of Fish Oil [2021 Edition]

Health benefits of Fish Oil

The Benefits of Fish Oil on Health

When it comes to fat, there's one type you don't want to cut back on: omega-3 fatty acids. And there are two crucial omega 3 fatty acids - EPA and DHA and these are mainly found in certain fish. The problem is humans including the rest of the mammals cannot synthesise these fatty acids and they need to be obtained through diet. Fish oil is the best source of these omega-3 fatty acids and it has plenty of health benefits for us. Fish oil is a dietary supplement which is extracted from the tissues of certain kinds of oily fish. The most vital components of fish oils are the docosahexaenoic acid, the DHA and eicosapentaenoic acid aka EPA.

Fish oil has received a lot of attention in recent years as a supplement that offers numerous health benefits. Many adults do not consume enough fatty fish rich in omega-3 fatty acids, so many health experts believe that we should consider fish oil supplements. In this post, I discuss the many health benefits of fish oil.
Fish oil is one of the most commonly used supplements in Australia. You don't have to take it as a supplement, fish oil comes from fatty fish like mackerel, tuna and anchovies and a number of different fish. If you eat a lot of fish that's thought to be beneficial to your health for a number of reasons that we're going to talk about.
The World Health Organization (WHO) says that we should eat one to two servings of fatty fish per week. Most people don't do that and that's where potentially supplementing with a fish oil can be helpful.
There are a number of health benefits of taking fish oil. Let's talk about those and then We'll talk about some things to think about when you're taking fish oil supplements.

A quick list of the best health benefits of Fish Oil

  • Heart Health
  • Skin & Hair Health
  • Mental Health
  • Immunity
  • Inflammation
  • Joint Pain

Detailed list of the Health Benefits of Taking Fish Oil - 2021

Heart Health

First and probably the most important reason that medical experts suggest fish oil is that it's good for our heart. Fish oil supplements are rich in omega-3 fatty acids which are thought toimprove or increase your HDL, your good cholesterol and actually lower your triglycerides so that can be very helpful from a heart standpoint.

Also fish oil supplements are thought to help lower your blood pressure. So overall better heart health and cardiovascular function, lower your risk of cardiovascular disease that can have an enormous impact on your health, your vitality and your risk of dying down the road. Omega-3s present in fish oil can raise “good” HDL cholesterol levels. And it also helps in keeping blood platelets from clumping together. This helps to prevent the formation of harmful blood clots. And thus, fish oil definitely has health benefits for our heart.

Skin & Hair Health

The skin is the largest organ of your body, and it contains a lot of omega-3 fatty acids. Omega-3s of fish oil may protect skin against the sun’s harmful ultraviolet A (UVA) and ultraviolet B (UVB) rays. Studies have shown that supplementing with a combination of DHA and EPA of fish oil can reduce the skin’s sensitivity to UV rays. Omega-3s help to moisturize the skin and fight red, dry, or itchy skin caused by skin disorders like atopic dermatitis and psoriasis. This is because Fish oil improves the skin barrier function, sealing in moisture and keeping out the irritants. Skin health declines throughout your life.

Omega-3s in fish oil also help to accelerate wound healing as they are required by the new growing cells to synthesise their cell membranes.

Fish oil is also good for hair as they help to prevent hair loss and promote hair regrowth. Regular intake of fish oil makes our hair go thicker.

Mental Health

Omega 3 fatty acids make an essential building block for the brain cell structures and membranes. As a result, they are vital for optimal brain functions. Further, Omega 3 acids are also necessary for adequate performance of the nerve cells. It has been shown in certain studies that fish oil can help in improvement of memory. The two omega-3 fatty acids are thought to have the most potential to benefit people with mood disorders. Different mechanisms of action have been proposed. For example, omega-3s can easily travel through the brain’s cell membranes and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression.

Fish Oil's Omega-3 fatty acids have been studied in various mood disorders, such as postpartum depression, bipolar disorder, schizophrenia, borderline personality disorders, obsessive compulsive disorders, and attention deficit disorders. However, there is still not enough evidence to recommend the omega-3s in these conditions.

The bottom line on omega-3s and mental health is that Omega-3 fatty acids from fish oil are promising natural treatments for mood disorders and have mental health benefits, but we need more research about how they work, how effective they really are, and their long-term safety before we can make conclusive recommendations.


The number and activity of the disease fighting cells of the body goes up with regular consumption of omega 3 fatty acids. This along with its anti-inflammatory action helps in building stronger immunity. The omega fatty acids are important for both the innate and adaptive immunity. They improve the activity of Macrophages which are large immune cells which eat up bacteria and other foreign pathogens. They are also important for neutrophils and other types of cells of our immune system.

Omega-3-fatty acids in fish oil are also important to prevent and control auto-immune diseases, that is when our immunity causes damage to our own cells and tissues. These fatty acids control inflammation which can occur as a result of immune overactivity. Getting enough omega-3 during the first year of life is linked to a reduced risk of many autoimmune diseases like Type 1 diabetes and multiple sclerosis for example.


Omega-3 fatty acids and fish oil are thought to have an anti-inflammatory capacity. An inflammation is implicated in a number of different issues, obesity and cardiovascular disease, chronic medical problems. An anti-inflammatory medication fish oil supplements can reduce inflammation a little more naturally.

Fish oil has strong anti-inflammatory effects and can help reduce symptoms of inflammatory diseases, especially rheumatoid arthritis

Joint Pain

The last one is that fish oil is thought to be beneficial in lowering your joint pain. Basically reducing your joint pain, your joint stiffness, improving your joint function. And people with rheumatoid arthritis, it's actually been shown that it might actually lower your need for medication. So if you're dealing with our threat arthritis type of problems in your knees or hips try it and see if it helps lower some of those symptoms.

Health benefits of fish oil in joint pain and improving joint function is highly entertained by body builders. Most of them take it as a supplement for joints and inflammation.

Again, if you eat a lot of fatty fish you might not need a supplement. Most people don't eat enough fish so it can be worthwhile to take fish oil pills or fish oil capsules or however they come.

FAQs about Fish Oil and Health

How much fish oil per day should I take for better health?

Supplementation up to 500-1000mg (EPA + DHA) per day is all that is required for maximal benefit. Around a total of 1000 mg of omega 3s (DHA/EPA) combined daily for general health. And dosage of Omega-3’s don’t depend on body weight. The dosage can be higher for fat loss, more severe joint issues, and mental health. People with bleeding disorders or are on blood thinners should take low doses of Fish oil, please consult a doctor before you start fish oil supplementation.

How much Omega-3’s in a fish oil supplement are determined?

The amount of omega-3's in a supplement is determined by adding the milligrams (mg) of EPA + DHA (NOT the total amount of fish oil).

How much EPA and DHA should I take in a day?

The EPA+DHA count should be around 1000mg per day.

When is the best time to take fish oil?

It is said to be most effective when taken in the evening after a meal.

How is fish oil made?

Fish oil is made from fatty fish, rich in Omega-3’s.

How much fish oil per day for bodybuilding?

Above 1000mg(EPA+DHA) of fish oil per day.

How does fish oil help?

Fish oil helps in Mental health, fat loss, heart health, joint pain, inflammation, keeps cholesterol low and many more problems.

How to use fish oil for hair?

Just take around 1000mg of fish oil per day in a pill or a capsule form.

How many fish oil tablets per day should I take?

It depends on the concentration of Omega-3’s in the tablet. The total of EPA and DHA should be around 1000mg.

Which fish oil supplement is best?

For Fish Oil, brand doesn't matter as much as the contents. Some guidelines you should follow: - 500 mg DHA and 500 mg EPA. - DHA + EPA must total the amount of fish oil in the pills otherwise they're using fillers. Most do use fillers. Just make sure it's not too much. - Purity guarantee stating that no mercury or other contaminants are in the capsules.