From the Guidelines
Taking fish oil supplements daily, specifically 4g of EPA, has been shown to reduce the risk of cardiovascular events by 25% in patients with high triglyceride levels, as demonstrated in the REDUCE-IT trial 1. The benefits of taking fish oil, which contains omega-3 fatty acids, daily are numerous.
- Reduce inflammation throughout the body
- Lower triglyceride levels by 15-30%
- Decrease the risk of heart disease by improving heart rhythm and reducing blood pressure
- Help alleviate symptoms of certain mental health conditions like depression and anxiety
- Support brain health and cognitive function
- Reduce joint pain associated with arthritis
- Support fetal brain and eye development in pregnant women These benefits occur because omega-3 fatty acids are incorporated into cell membranes throughout the body, influencing cell signaling, gene expression, and the production of compounds that regulate inflammation. The American Heart Association recommends that all adults eat fish, particularly fatty fish, at least two times a week, as it is a good source of protein and low in saturated fat 1. However, for those who cannot get enough omega-3 fatty acids from their diet, supplements can be beneficial. It is essential to choose a high-quality supplement that has been tested for contaminants and to take it with meals to improve absorption and reduce fishy aftertaste. While most people can safely take fish oil, those on blood thinners should consult their doctor first as it may have mild blood-thinning effects. The most recent and highest quality study, REDUCE-IT, suggests that 4g of EPA daily can significantly reduce cardiovascular events in patients with high triglyceride levels 1.
From the Research
Benefits of Omega-3 Fatty Acids
The benefits of taking fish oil, which contains omega-3 fatty acids, daily include:
- Reduction in triglycerides 2, 3
- Decrease in the incidence and progression of atherosclerosis, myocardial infarction, heart failure, arrhythmias, and stroke 2
- Anti-inflammatory, anti-thrombotic, and anti-arrhythmic effects 2
- Improvement in heart failure 3
- Improvement in vascular function in diabetes 3
- Lowering of total cholesterol, very-low-density lipoprotein (VLDL), and increase in high-density lipoprotein (HDL) 3
- Antiplatelet activity, which can enhance platelet response to clopidogrel 3
- Benefit in dementia, depression, and other neuropsychiatric disorders 2
- Role in early brain development during infancy 2
Cardiovascular Health
Fish oil supplements have been shown to have a beneficial effect on cardiovascular health, including:
- Decreasing the risk of coronary heart disease 2, 4, 5
- Reducing cardiovascular risk in individuals with high cardiovascular risk 5
- Preventing/inhibiting cardiovascular incidents 5
Dosage and Safety
The recommended daily intake of fish oil supplements is around 1 g of omega-3 polyunsaturated fatty acids per day 2. Fish oil supplements are generally safe, with minimal risk of toxicity from methylmercury, an environmental toxin found in fish 2. However, some studies suggest that combination capsules containing EPA and DHA should not be used to reduce cardiovascular risk, and a restrictive approach to using EPA to improve cardiovascular outcomes is advocated 6.