Health Benefits of Omega-3 Oils

Heart and Cardiovascular Benefits

Omega-3 fatty acids in fish oils may help prevent heart disease and stroke, according to the AHA.

Specifically, omega-3 may help manage:

• Cholesterol
• High blood pressure 
• Triglyceride levels

A 2013 study found that people who took fish oil supplements for longer than 1 month had better cardiovascular function during mentally stressful tests.

In 2012, researchers noted that fish oil, due to its anti-inflammatory properties, appeared to help stabilize atherosclerotic lesions.

The AHAT recommend eating fish, and especially oily fish, at least twice per week. They say that this may reduce the risk of cardiovascular disease.

However, in 2012, a review of 20 studies involving almost 70,000 people found “no compelling evidence” linking fish oil supplements to a lower risk of heart attack, stroke, or early death.

Healthy Fetal Development

Omega-3 consumption may help boost fetal development, especially of the brain and eyes. This is one that reason experts recommend consuming oily fish during pregnancy.

However, it is important to avoid eating fish with high levels of mercury, such as shark and king mackerel, during this time.

In 2011, scientists concluded that consuming omega-3 during pregnancy may improve memory function in school-age children.

Memory and Other Mental Health Benefits

In addition to postpartum depression, some studies suggest that EPA and DHA could help treat various neuropsychiatric conditions. These include:

• Attention deficit disorder (ADHD)
• Cognitive decline, including memory loss
• Dementia
• Depression
• Post-traumatic stress disorder (PSTD)
• Schizophrenia
• Parkison’s disease

Some studies have suggested that omega-3 supplementation may help prevent cognitive decline, especially in older adults. However, their results are not conclusive, according to one 2019 review

Most people who follow a healthful, balanced diet do not need to use supplements.

However, omega-3 supplements are unlikely to cause any severe adverse effects, according to the National Center for Complementary and Integrative Health.

That said, people should check with their doctor before using them, as there may be some risks. For example:

• Omega-3 supplements may affect blood clotting and interfere with drugs that target blood-clotting conditions, such as warfarin (Coumadin).
• They can sometimes trigger side effects, which are usually minor gastrointestinal problems such as belching, indigestion, or  diarrhea.
• Those with a fish or shellfish allergy may be at risk if they consume fish oil supplements.
• People should check that their supplement comes from a reliable source. Some fish products may contain pollutants from the ocean.
• Some fish oil supplements, such as cod liver oil, are high in vitamin A. This vitamin can be toxic in large amounts.

The Food and Drug Administration (FDA) do not regulate the quality or purity of supplements. It is, therefore, essential to buy them from a reputable source.