The Tamesis
As with many health trends, discussions about supplements tend to come and go (with varying levels of efficacy). While there’s not always a ton of clinical data behind a trend—and medical professionals rarely agree on efficacy (ahem, DIY sunscreen)—there’s one supplement that gets the seal of approval from many experts. It may be time for you to start taking fish oil.
“High-quality fish oil is one of the few supplements that I think is basic for most people,” explains Mia Rigden, a board-certified nutritionist, chef, and author in Los Angeles. “Omega-3 fatty acids from fish oil are involved in many critical functions in the body. Most people on a modern Western diet consume far more omega-6 fatty acids than omega-3 fatty acids, and this imbalance can lead to inflammation. Fish oil helps correct this ratio.”
Fish oil supplements are among the most commonly consumed nonvitamin natural products in the United States, and there’s a scientific basis for that, said Fernando Cannavalli, MD, associate professor of general internal medicine at Mount Sinai.
“Fish oil can provide cardiometabolic and anti-inflammatory benefits while being viewed as a more natural option than pharmaceuticals,” he explains. “Patients are also attracted to the idea of supporting heart, brain and joint health simultaneously in a single supplement.”
Dietary supplement expert and researcher Dr. Denise John previously confirmed Fashion Supplementing your diet with high-quality fish oil can increase your intake of omega-3 fats, which improves your immune response and overall health: “It can affect our brain function, immune system, mood, concentration, vision, inflammatory response, heart function, respiratory function, metabolic health, and more.”
If you’re looking for another skin care supplement to add to your arsenal, there may be more effective options. Still, double-board-certified dermatologist and dermatopathologist Morayo Adisa, MD, explains that while fish oil doesn’t provide any direct skin care benefits, it may help indirectly: “Fish oil is rich in the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects and help improve skin barrier function.”
The digestive benefits of oil are similar. “Fish oil isn’t the first thing people think of for gut health, but there’s some good research out there,” Rigdon said. “The anti-inflammatory properties of omega-3 fatty acids can help support the gut lining and may be beneficial for people dealing with inflammatory bowel disease, and I’ve seen some emerging research on potential links between omega-3s and the microbiome.”
Rigdon also noted that for women approaching menopause and beyond, fish oil may be a worthwhile addition to their daily routine. “Omega-3s become even more important during this period of life when all these systems are in flux, supporting cardiovascular health, mood stability, joints and cognitive function.”
She added that she especially recommends it to clients who are pregnant or postpartum, over 45, in menopause, have cardiovascular risk factors or are dealing with chronic inflammation, skin issues or emotional instability. “It covers a lot of ground, which is part of why I think it’s so valuable.”
The two main reasons why fish oil has stood the test of time in medicine cabinets is that it is easy to use and gentle. Dr. Cannavalli said fish oil supplements are generally well tolerated, but common side effects include gastrointestinal discomfort, nausea and the signature fishy smell. Certain formulas, especially those containing DHA, may increase LDL levels (commonly known as bad cholesterol), he added, noting that not all formulas are created equal.
“Variation in supplement quality remains an important issue for over-the-counter products,” he explains. As for which form to choose, he says the choice depends largely on which approach you’ll take that better fits your lifestyle. “When capsules and liquid formulations provide comparable amounts of EPA and DHA, their efficacy appears to be comparable. Capsules are often preferred due to convenience and palatability.” You should always talk to your primary care physician before starting to take supplements, he adds.
