Fish oil's proven benefits for heart health and beyond

Fish oil remains one of the most widely used dietary supplements worldwide. Often marketed for heart health, mood support, and inflammation relief, it contains omega-3 fatty acids derived from oily fish. These compounds, particularly EPA and DHA, play a key role in maintaining cell function and overall well-being.

The popularity of fish oil grew significantly in the 1970s after researchers uncovered its potential heart benefits. Since then, studies have shown that omega-3s help lower triglycerides, a type of fat linked to cardiovascular risk. A 2023 review confirmed that consuming more than 2 grams daily of combined EPA and DHA is necessary to see meaningful reductions in triglyceride levels.

Beyond heart health, fish oil has been studied for its effects on inflammation and mood. People with inflammatory arthritis may experience less joint tenderness and morning stiffness when taking it regularly. Some research also suggests that omega-3s, when taken alongside antidepressants, can modestly ease symptoms of clinical depression.

For most individuals, fish oil is considered safe, though minor side effects like a fishy aftertaste, mild nausea, or diarrhoea can occur. The supplement works by keeping cell membranes fluid and flexible, supporting essential functions throughout the body.

Despite its widespread use, not all claims about fish oil are backed by strong evidence. While it continues to be promoted for a range of health benefits, experts emphasise the importance of dosage and consistency for noticeable effects.

Fish oil's reputation as a heart-protective supplement is well-established, particularly for lowering triglycerides. Its potential to reduce inflammation and support mood has also drawn attention, though results vary. For those considering it, moderation and realistic expectations remain key, as benefits depend on proper dosage and individual health needs.