Fish oil is one of the most studied and widely recommended dietary supplements, and its benefits are closely tied to omega-3 fatty acids. These healthy fats support heart health, brain function, joint comfort, eye health, and many other body systems. While many people turn to fish oil supplements, eating fatty fish like salmon or sardines provides the same omega-3 fatty acids in a whole-food form that also delivers protein, vitamins, and minerals.
At NC Seafood Restaurant, we’re passionate about serving fresh, flavorful seafood and helping our community understand how fish consumption supports long-term health. This guide explains what fish oil is, how omega-3s work, and why they are so valuable for your overall well-being.
Medical & Nutrition Disclaimer
This content is for educational purposes only and is not intended to replace professional medical advice. Always consult a qualified healthcare provider before starting fish oil supplementation, especially if you have a medical history involving heart disease, bleeding disorders, pregnancy, or if you take prescription medications.
Table of Contents
What Is Fish Oil?
Fish oil is a concentrated source of omega-3 fatty acids, which are essential fatty acids your body cannot produce on its own. These healthy fats must be obtained through dietary intake from foods or dietary supplements.
Fish oil is typically extracted from fatty fish such as:
- Salmon
- Mackerel
- Sardines
- Anchovies
- Herring
In supplement form, fish oil is available as:
- Fish oil capsules
- Fish oil pills
- Soft gels
- Liquid form
Regardless of the form, the health benefits of fish oil come primarily from two omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are a group of essential polyunsaturated fatty acids made of long chains of carbon atoms. They play a role in nearly every major body system and are crucial for normal brain function, cardiovascular health, and inflammatory balance.
There are three primary types:
Alpha-Linolenic Acid (ALA)
ALA is found mainly in plant-based foods such as flaxseed oil, chia seeds, walnuts, and other plant-based foods. The body can convert ALA into EPA and DHA, but only in very small amounts.
Eicosapentaenoic Acid (EPA)
EPA supports cardiovascular health and helps regulate inflammation. It plays a role in improving blood flow, reducing inflammation, and supporting red blood cells.
Docosahexaenoic Acid (DHA)
DHA is a structural component of the brain, nervous system, and retina. It is critical for brain health, brain function, eye health, and normal nervous system development.
Because EPA and DHA are found mainly in fatty fish and fish oil, fish consumption and fish oil supplementation are the most effective ways to raise levels of these fatty acids.
Why Omega-3s Matter for Your Body
Omega-3 fatty acids influence many body systems:
Heart Health
Omega-3s support cardiovascular health by helping:
- Reduce inflammation
- Improve blood pressure
- Support healthy cholesterol levels
- Lower cardiovascular risk
Regular intake is associated with a reduced risk of heart disease, coronary heart disease, and improved cardiovascular outcomes.
Brain Health and Nervous System
DHA is highly concentrated in the brain. Omega-3s support:
- Memory
- Focus
- Cognitive performance
- Nervous system structure
Research suggests omega-3s may help slow cognitive decline and support mental health.
Eye Health
Omega-3s support retinal structure and function and may reduce the risk of age-related macular degeneration.
Joint Health and Inflammation
Omega-3s have strong anti-inflammatory properties. They help reduce inflammation and improve joint comfort, especially for people with chronic inflammatory conditions.
Fish vs. Fish Oil Supplements: Which Is Best?
Both eating fish and taking fish oil supplements provide omega-3 fatty acids, but they are not identical.
Benefits of Eating Fish
When you eat fish, you get:
- Omega-3 fatty acids (EPA and DHA)
- High-quality protein
- Vitamins such as B12 and D
- Minerals like selenium and phosphorus
Healthcare providers often recommend getting omega-3s from whole foods because they offer a broader nutrient profile.
When Fish Oil Supplements Help
Fish oil supplements are useful if you:
- Do not eat fish regularly
- Have dietary restrictions
- Need consistent omega-3 intake
- Have high triglycerides
Fish oil supplements provide concentrated omega-3 fatty acids but lack the complete nutrition of whole foods.
Health Benefits of Fish Oil
The health benefits of fish oil come primarily from EPA and DHA and their beneficial effects on inflammation, circulation, and cell function.
Supports Heart Health
Fish oil may help:
- Reduce blood pressure
- Improve blood flow
- Lower cardiovascular disease risk
- Support healthier triglyceride levels
Supports Brain Function and Mental Health
Omega-3 fatty acids are essential for brain function. Research suggests they may help:
- Improve memory and focus
- Support mood
- Reduce symptoms of depression and anxiety
- Support cognitive decline prevention
Reduces Inflammation and Joint Pain
Fish oil may help alleviate symptoms of rheumatoid arthritis and osteoarthritis by reducing joint pain and stiffness.
Supports Eye Health
DHA plays a major role in retinal health and visual development.
Promotes Healthy Skin
Omega-3s help hydrate skin, regulate oil production, and reduce inflammatory skin conditions like eczema and dermatitis.
Benefits for Specific Conditions
Pregnancy and Fetal Development
+
Omega-3 fatty acids are critical for proper brain and eye development in babies. Adequate intake during pregnancy is linked to healthier cognitive outcomes.
Rheumatoid Arthritis and Autoimmune Conditions
+
Fish oil supplementation may reduce joint pain, stiffness, and inflammation in rheumatoid arthritis, lupus, and colitis.
Cognitive Decline and Alzheimer’s Disease
+
Research suggests omega-3 supplements may reduce the risk of cognitive decline and Alzheimer’s disease, although more research is ongoing.
Mental Health Conditions
+
Low omega-3 blood levels have been linked to anxiety and depression. Increasing dietary intake may help improve symptoms in some individuals.
How Much Fish Oil Should You Take?
The amount of fish oil needed depends on dietary intake and health status.
According to the National Institutes of Health and Dietary Guidelines:
- Adults should aim to meet omega-3 needs through food first
- The American Heart Association recommends two servings of fatty fish per week
For supplements:
- 250-500 mg of combined EPA and DHA daily for general health
- Higher doses for high triglycerides or cardiovascular risk should be supervised by a healthcare provider
People who eat fatty fish regularly may not need supplements.
Dietary Sources of Omega-3 Fatty Acids
- Fatty fish such as salmon, mackerel, sardines
- Chia seeds
- Flaxseed oil
- Walnuts
The best dietary sources include: Plant sources mainly provide ALA, while fish provides EPA and DHA.
Omega-3 (Fish Oil) Food Sources Guide
| Seafood Type | Omega-3 Profile | Why People Choose It | Best Prep Style | Mercury Note |
|---|---|---|---|---|
| Salmon | High in EPA & DHA (omega-3 fatty acids) | Popular for heart health, brain function, and healthy fats | Broiled, baked, grilled | Typically lower in mercury than large predatory fish |
| Sardines | Very high in EPA & DHA | Small fish with big omega-3 benefits | Grilled, baked, pan-seared | Generally a low-mercury choice |
| Mackerel | High in EPA & DHA | Great fatty fish option for omega-3 intake | Grilled, broiled | Mercury levels vary by species |
| Herring | High in EPA & DHA | Classic omega-3 dietary source | Baked, smoked, pan-seared | Generally lower in mercury |
| Tuna | Moderate omega-3s (varies by type) | Easy way to increase fish consumption | Seared, grilled, salads | Some types are higher in mercury |
| White Fish (Cod, Flounder, Tilapia) | Lower omega-3 than fatty fish | Lean protein option; pair with other healthy fats | Broiled, baked, lightly fried | Often lower in mercury |
| Fish Oil Supplements | Concentrated EPA & DHA | Helpful if you don’t eat fish regularly | Capsules, pill form, liquid form | Choose third-party tested products |
What Does Research Say About Fish Oil?
Much of the evidence comes from randomized controlled trials and clinical trials that study how fish oil affects:
- Blood pressure
- Cardiovascular disease risk
- Inflammation markers
- Brain function
Evidence suggests omega-3 fatty acids provide beneficial effects across multiple body systems, but more research is ongoing to refine optimal dosage and identify who benefits most.
Risks and Side Effects of Fish Oil
Fish oil is generally safe, but some side effects may include:
- Unpleasant taste or fishy aftertaste
- Upset stomach
- Digestive discomfort
Additional Safety Considerations:
- High doses may increase bleeding risk or heart rhythm issues
- Blood clot formation: Omega-3s affect platelet activity
- Anticoagulant medication: Fish oil may interact with blood thinners
- Prescription medications: Always discuss use with a healthcare provider
- Too much mercury: Choose purified supplements and low-mercury fish
- Medical history: People with bleeding disorders or seafood allergies should use caution
How to Choose a Quality Fish Oil Supplement
Look for:
- Third-party testing
- Clear EPA and DHA labeling
- Minimal fillers
- Freshness to avoid oxidation
Supplements are not tightly regulated, so choosing reputable brands is important.
Frequently Asked Questions About Fish Oil
Is fish oil good for everyone?
+
Fish oil is helpful for many people but not all. People with bleeding disorders, seafood allergies, or who take anticoagulant medication should consult a healthcare provider.
Is it better to eat fish or take supplements?
+
Eating fish is generally better because whole foods provide more nutrients.
Can fish oil help mental health?
+
Research suggests omega-3s may support mental health and reduce symptoms of depression and anxiety.
How long does fish oil take to work?
+
Benefits usually appear after several weeks of consistent intake.
Enjoy the Health Benefits of Fish Oil at NC Seafood Restaurant
One of the best ways to experience the health benefits of fish oil is by enjoying fresh, high-quality seafood. At NC Seafood Restaurant, our menu includes nutrient-rich fish that naturally provide omega-3 fatty acids in their whole-food form.
Whether you’re dining with us or preparing seafood at home, making fish part of your routine supports heart health, brain health, and overall wellness.
Sign up for our newsletter below to receive monthly updates, nutrition insights, and information about Farmer’s Market events.