{"id":593866,"date":"2026-08-15T07:56:19","date_gmt":"2026-08-15T07:56:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/593866\/"},"modified":"2026-08-15T07:56:19","modified_gmt":"2026-08-15T07:56:19","slug":"omega-3s-are-essential-for-your-health-heres-how-to-get-them-if-you-dont-eat-much-fish","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/593866\/","title":{"rendered":"Omega-3s Are Essential for Your Health\u2014Here\u2019s How To Get Them If You Don\u2019t Eat Much Fish"},"content":{"rendered":"

GROWING UP, MY mom encouraged my siblings and me to take fish oil, but I never knew why. These days, fish oil (found in fatty fish with omega-3s<\/a>) is a wellness buzzword. All its supposed health benefits, from improving heart health<\/a> to mood, have me wondering if my mom was right all along.<\/p>\n

Here\u2019s the thing: Not everyone needs to take fish oil in the supplement<\/a> form, especially if you consume a good amount of fish in your diet already. Ahead, find out exactly what fish oil is, how supplements work, who should be taking them, and the proven benefits.<\/p>\n

Meet the experts: JoAnn E. Manson, MD,<\/a> is a professor of medicine at Harvard Medical School and chief of the Division of Preventive Medicine at Brigham and Women’s Hospital. Valerie Agyeman, RD,<\/a> is a dietitian and host of the Flourish Heights podcast<\/a>.<\/p>\n

What is fish oil?<\/p>\n

\u201cFish oil is the polyunsaturated fatty acids, primarily EPA and DHA, that are found in marine animals,\u201d says JoAnn E. Manson, MD,<\/a> professor of medicine at Harvard Medical School and chief of the Division of Preventive Medicine at Brigham and Women\u2019s Hospital.<\/p>\n

The specific type of polyunsaturated fatty acids in fish oil, known as omega-3 fatty acids, includes EPA, DHA, and ALA, adds Valerie Agyeman, RD,<\/a> dietitian and host of the Flourish Heights podcast.<\/p>\n

\u201cOmega-3s are considered essential just because our bodies can’t produce them, so we have to get them from dietary sources,\u201d Agyeman explains. EPA and DHA can be found in fatty fish, such as salmon, sardines, tuna, herring, and mackerel. You can also get them in supplement form. (More on this below!)<\/p>\n

Fish Oil Benefits<\/p>\n

The studies are ongoing, and evidence surrounding the benefits of fish oil is inconclusive, Agyeman and Dr. Manson agree. But here are a few of the possible perks of these omega-3 fatty acids:<\/p>\n

1. They may improve heart health.<\/p>\n

Due to the anti-inflammatory properties of EPA and DHA, foods with these omega-3s in your diet can help support your heart through their ability to support your blood pressure and triglycerides, Agyeman says.<\/p>\n

In fact, people with low fish consumption who took 1g\/day of marine omega-3 or fish oil supplements reduced their risk of major cardiovascular events<\/a>, such as heart attacks, strokes, and cardiovascular deaths, in a trial<\/a> on vitamin D and omega-3s led by Dr. Manson.<\/p>\n

2. They help reduce your risk for autoimmune diseases.<\/p>\n

Omega-3s have been associated with a reduced risk of developing autoimmune disease<\/a> or being diagnosed with an autoimmune condition, such as rheumatoid arthritis, psoriasis, or lupus<\/a>. Taking vitamin D alongside omega-3 fatty acids for 5 years reduced the risk of autoimmune disease by 22 percent, according to a 2022 study<\/a> led by Dr. Manson.<\/p>\n

3. They might help fetal development.<\/p>\n

For pregnant people<\/a>, EPA and DHA can support their health and are important for the development of their baby\u2019s brain and heart, Agyeman says. In fact, a higher dose of DHA during pregnancy was associated with fewer adverse effects, like early preterm birth, according to one study<\/a>.<\/p>\n

Of course, it\u2019s not generally considered safe for pregnant women to eat all types of fish, due to high mercury levels in certain types, so you\u2019ll want to check this chart from the FDA<\/a> for best options and serving recommendations and ask your doctor for more information on what seafood makes the most sense for you.<\/p>\n

4. They may assist with fertility.<\/p>\n

Omega-3 supplementation may increase a woman\u2019s likelihood of conceiving<\/a>, per a 2022 study<\/a>. The women in the study taking omega-3 had 1.51 times the chance of conceiving as the ones who weren\u2019t taking it. However, it was not a randomized controlled trial, so the women who used omega-3 supplements may represent a more health-conscious population.<\/p>\n

Where Fish Oil May Fall Short<\/p>\n

While some believe that mood, memory, and cognitive function can be improved by fish oil, research hasn\u2019t shown a clear benefit there, Dr. Manson says. \u201cMore research is needed on the effects of the omega-3 on mood, depression and memory, [and] cognitive decline,\u201d she notes.<\/p>\n

Regarding claims that omega-3s can help with eye health, skin health, liver health, and bone health, \u201csome findings are promising, but they\u2019re not conclusive\u2014additional research is needed,\u201d Dr. Manson adds.<\/p>\n

How to Get More Omega-3s In Your Diet<\/p>\n

The current recommendations are to have two servings of fatty fish per week, Dr. Manson and Agyeman say. It\u2019s generally easy to get omega-3s through your diet with seafood, Agyeman says. (BTW, not only do fish have omega-3s, but they also have other vital nutrients like vitamin D, iron, and vitamin B12.)<\/p>\n

There\u2019s a ton of varieties, from canned to frozen to fresh seafood, and a lot of fish can be prepared in 15 to 20 minutes through grilling, air frying, and steaming. Plus, you can always add it to your favorite foods, like pizza or pasta.<\/p>\n

Say you\u2019re not into the taste of seafood, but you\u2019re trying to get omega-3s through your diet\u2014the first step might be to try white meat seafood, like flounder or halibut, since they\u2019re not as potent with that fishy taste, Agyeman suggests.<\/p>\n

If you\u2019re unable to eat at least one or 1.5 servings of fish a week, then you should consider a fish oil supplement, Dr. Manson adds, since EPA and DHA aren\u2019t available in other food sources outside of these fatty fish.<\/p>\n

Now, there\u2019s a third type of omega-3 called ALA, which you can get through plant products such as walnuts, seeds like hemp, chia, and flax, and certain oils, like canola oil, Agyeman says. ALA can be converted into EPA and DHA, but the conversion is very limited, which is why it\u2019s best to get them from fatty fish, she notes.<\/p>\n

What to Know About Fish Oil SupplementsWho should take fish oil supplements? <\/p>\n

If you\u2019re a vegan or just can\u2019t stomach the taste of fish<\/a>, talk to your healthcare provider about adding a supplement. (Vegans can opt for algae-based omega-3 supplements.) Those with a history of cardiovascular disease may be good candidates, too, but should talk to their doctor about a prescription medication with a high dose of EPA, Dr. Manson explains.<\/p>\n

How much fish oil should you take? <\/p>\n

Dr. Manson and Agyeman typically recommend a minimum of 1,000 milligrams (1 gram) per day and no more than 5,000 milligrams, but it\u2019s different for everyone. \u201cSome people may need more, some people may need less,\u201d Agyeman says. That’s why it’s important to talk to your doc before starting any new supplement.<\/p>\n

What are the potential risks of fish oil supplements? <\/p>\n

Generally, omega-3s are quite safe at the dose of one gram per day, but there are some potential risks, Dr. Manson says. \u201cHigher doses have been linked to an increased risk of bleeding and an increased risk of atrial fibrillation,\u201d she adds.<\/p>\n

So, if you\u2019re about to get surgery, you may need to stop taking your supplement before the procedure. And if you\u2019re at increased risk of atrial fibrillation, or are on any medications that can decrease clotting, like aspirin or another anticoagulant medication, let your doctor know. \u201cFish oil may interact with some of these medications to increase risk of bleeding,\u201d Dr. Manson says.<\/p>\n

On a smaller scale, fish oil can sometimes cause stomach discomfort or digestive issues like nausea or diarrhea, or even allergies, so definitely listen to your body, says Agyeman. (For example, if you\u2019re allergic to fish, taking a fish oil supplement might still give you a reaction.)<\/p>\n

What else should you know when shopping for fish oil?<\/p>\n

There are a ton of different OTC fish oil types out there, from liquid to capsules, Agyeman says. When looking for a supplement, prioritize brands with third-party certification, such as the U.S. Pharmacopeia (USP) or National Science Foundation (NSF) seal. Products with this seal will have undergone quality control assessments that confirm the dose on the label is actually present in each capsule, and that the supplements are free of contaminants such as heavy metals and other toxins, Dr. Manson says. You\u2019ll also want to make sure the supplement contains both EPA and DHA, Agyeman adds.<\/p>\n

Always smart: Abide by the expiration date and check whether the supplements need to be stored in a specific way.<\/p>\n

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