Here are six ways fish oil may help your health.
1. Fish Oil May Support Heart Health
“Multiple studies show diets high in fish are associated with a lower risk of heart disease,” says Deepak L. Bhatt, MD, MPH, director of the Mount Sinai Fuster Heart Hospital and the Dr. Valentin Fuster Professor of Cardiovascular Medicine at the Icahn School of Medicine at Mount Sinai in New York City.
The heart-health benefits of fish and fish oil can likely be traced to omega-3s. An analysis of 38 randomized controlled trials found that consuming omega-3 fatty acids was associated with a reduction in heart disease severity and death.
However, it’s too early to say that taking fish oil will prevent heart disease or complications. Focus on eating seafood one to four times per week to protect your heart, per the National Center for Complementary and Integrative Health (NCCIH). If you don’t like fish or are vegetarian or vegan, eat foods that contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in plant-based foods like walnuts, flaxseed, chia seeds, and leafy greens, Dr. Bhatt recommends.
2. Fish Oil May Support Brain Health
Fish can certainly play a role in brain health, says Nicole M. Avena, PhD, associate professor of neuroscience at the Icahn School of Medicine at Mount Sinai in New York City. “People who consume omega-3 fatty acids regularly are at a reduced risk for cognitive decline later in life, and may have their stroke risk reduced as well,” Dr. Avena says. Omega-3 fatty acids can be found in brain cells, where they keep cell membranes healthy and help the cells communicate with one another.
It may be best to get your omega-3s from fish to maintain brain health. The National Institutes of Health (NIH) says that their research in 2015 found that taking omega-3 in supplement form did not benefit cognitive health compared to a placebo.
Another trial found that elderly adults with memory complaints who took about a 1-gram combined dose of omega-3s did not stall cognitive decline better than those who took a placebo.
3. Fish Oil May Boost Mood
Omega-3s have anti-inflammatory properties that experts think can help improve mood disorders like depression.
In one study of people with mild to moderate depression, those who took an omega-3 fatty acid supplement with an antidepressant saw more significant improvements in depression symptoms than those who took a supplement or an antidepressant alone.
Still, research has only shown a weak link between omega-3s and reduced depression, Avena says. One review, for example, says that studies have made conflicting conclusions on the efficacy of omega-3s for depression. Therefore, more data is needed before experts can recommend getting omega-3s through fish oil to boost mood.
4. Fish Oil May Support Eye Health
Research suggests that people who eat diets containing fish have a lower risk of age-related macular degeneration (AMD), the leading cause of vision loss for older adults. AMD occurs when aging damages the macula (the area in the back of the eye that controls straight-ahead vision), causing blurred vision up close and far away.
However, studies show that fish oil supplements don’t reduce AMD risk, so it may be best to stick to fatty fish for AMD-lowering benefits.
5. Fish Oil May Reduce Joint Pain
Credit the anti-inflammatory properties of fish oil for potentially quelling joint pain.
In a review that looked at 20 clinical trials examining omega-3 fish oil supplements in rheumatoid arthritis, 16 trials found that participants’ symptoms improved. The researchers also looked at four clinical trials in osteoarthritis, and found that three of those trials showed an improvement in joint stiffness, pain, and function from taking fish oil.
Talk to your doctor about what role omega-3s may play in your arthritis management plan.
6. Fish Oil May Promote Infant Development
Omega-3s are important for brain development in a fetus and after a baby is born, according to research. The American College of Obstetricians and Gynecologists recommends that pregnant and breastfeeding women eat two servings of low-mercury fish per week (avoid bigeye tuna, king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and limit albacore tuna).
Most prenatals also contain docosahexaenoic acid (DHA), a type of omega-3 found in fish oil. So, there may be no reason to take an additional fish oil supplement while pregnant, says Avena, who is also the author of What to Eat When You’re Pregnant.
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