Introduction

Fish oil is a rich source of omega-3 fatty acids, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fats play a crucial role in maintaining heart health, brain function, joint flexibility, and controlling inflammation. Because the body cannot efficiently produce EPA and DHA, regular intake from fish oil or fatty fish is important.

What Is Fish Oil?

Fish oil is extracted from the tissues of oily fish and provides concentrated amounts of EPA and DHA.

• Type: Omega-3 fatty acid supplement
• Main role: Anti-inflammatory and cardiovascular support
• Storage: Cell membranes, brain, retina, fat tissue

How Fish Oil Works in the Body

EPA and DHA from fish oil integrate into cell membranes and influence multiple physiological processes.

• Reduce inflammation by modulating inflammatory mediators
• Support healthy blood flow and heart rhythm
• Improve brain cell communication
• Support joint lubrication and flexibility

Sources of Fish Oil

• Fatty fish (salmon, sardines, mackerel, anchovies)
• Fish oil softgel or liquid supplements
• Cod liver oil
• Krill oil (alternative source)

Omega-3 Deficiency

Omega-3 deficiency is common due to low fish intake and excess omega-6 consumption.

Possible deficiency-related symptoms include:

• Dry skin and eyes
• Joint pain or stiffness
• Poor memory or concentration
• Mood imbalance
• Increased inflammation

Dosage & How to Take Fish Oil

• General health: 250–500 mg EPA+DHA/day
• Heart & joint support: 1000–2000 mg/day
• High triglycerides: 2000–4000 mg/day (medical supervision)

Fish oil is best taken with meals containing fat to enhance absorption.

Forms of Fish Oil

• Triglyceride (TG) form
• Re-esterified triglyceride (rTG)
• Ethyl ester (EE)
• Liquid fish oil
• Softgel capsules

Benefits & Uses

• Supports heart and cardiovascular health
• Reduces inflammation and joint discomfort
• Improves brain function and memory
• Supports eye and retinal health
• May improve lipid and triglyceride levels

Safety, Side Effects & Precautions

• Generally safe at recommended doses
• Mild side effects: fishy aftertaste, nausea
• High doses may increase bleeding risk
• Consult a doctor if on blood thinners or before surgery

Special Populations

• Pregnant women: DHA supports fetal brain development
• Elderly: Supports cognition and joint health
• People with heart disease: Supports cardiovascular function
• People with arthritis: Helps reduce joint inflammation

Frequently Asked Questions

What does fish oil do in the body?

Fish oil provides EPA and DHA, which support heart, brain, joint, and immune health.

Is fish oil the same as omega-3?

Fish oil is a common source of omega-3 fatty acids, specifically EPA and DHA.

Can fish oil be taken daily?

Yes. Daily intake is safe and beneficial for most people.

Is fish oil good for joints?

Yes. It helps reduce inflammation and supports joint flexibility.

Best time to take fish oil?

With meals, preferably containing fat, for better absorption.