Fish oil is a popular supplement known for its many health benefits, including improved heart, brain, joint and eye health (1). But with so many options available, selecting the best one can be confusing.

Before you buy, here’s what you need to consider when choosing the right fish oil for your needs.

What is fish oil?  

Fish oil comes from the tissues of oily fish, such as salmon, trout, mackerel, tuna and sardines (2). These fish are a rich source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic (DHA) (3).

Omega-3 fatty acids must be obtained through the diet or through supplementation as your body cannot produce them. Taking a fish oil supplement can be a convenient way to increase your omega-3 intake, especially if you do not regularly consume fatty fish (or just don’t like fish!)

Another type of fish oil is cod liver oil.

Cod liver oil contains less omega-3 fatty acids than regular fish oil but is a rich source of vitamins A and D. It may provide you with health benefits related to bone and joint health, immunity, and cardiovascular function (4,5,6).

What are the benefits of fish oil?

The most-well-established benefits of fish oil include:

Fish oil and heart health

Fish oil has been shown to benefit heart health by lowering triglycerides, reducing blood pressure, and increasing levels of HDL (good) cholesterol, all of which can contribute to a reduced risk of heart disease (3,7,8).

Fish oil can influence mental health

Your brain is composed of 60% fat, with DHA being a major component of this fat (9). Consuming fish oil, which is a rich source of DHA, can help support proper brain function and development (10).

The omega-3 fatty acids EPA and DHA found in fish oil have been associated with a reduced risk of several neurological and mental health conditions, including depression, bipolar, attention deficit-hyperactivity disorder (ADHD) and Alzheimer's disease (11,12,13,14).

Can fish oil reduce inflammation?

The anti-inflammatory properties of fish oil may help to reduce the risk of several chronic diseases associated with inflammation, such as rheumatoid arthritis, period pain and inflammatory bowel disease (IBD) (15,16,17). 

Fish oil effects on eye health

DHA plays an important role in maintaining the health of the retina and reducing the risk of dry eye syndrome (18). Fish oil may offer protection against age-related macular degeneration (AMD), due to its rich DHA content (19). 

The importance of fish oil intake during pregnancy

Omega-3 fatty acids, particularly DHA, are important for the healthy development of the brain, eyes and nervous system in babies and infants (20,21). 

Fish oil supplementation during pregnancy positively impacts foetal brain development, which can lead to improved cognitive function, memory, attention, and problem-solving abilities in children (22)

Can fish oil support healthy skin and hair?

Supplementing with fish oil may improve skin complexion, reduce acne, boost hair growth and reduce hair loss (23,24,25). It may also alleviate the symptoms associated with several skin conditions such as psoriasis, eczema, and dermatitis (26,27).

Fish oil improves liver fat

Fish oil can have a beneficial effect on liver health by reducing inflammation and improving liver function (28). It can also help to reduce the amount of fat in your liver, which may help in the treatment of non-alcoholic fatty liver disease (NAFLD) (29). 

Omega-3 fatty acids for long COVID

Omega-3 fatty acids and their related substances, called specialised pro-resolving mediators (SPMs), can help promote the resolution of inflammation, which makes them a promising treatment for long COVID, a condition where the symptoms of COVID-19 continue for more than 12 weeks (30).

How much fish oil to take?

For therapeutic purposes, fish oil has been safely used at doses of up to 6 g daily (31).

For disease prevention, the Heart Foundation recommends at least 500mg DHA and EPA per day for children and adults (32). 

When to take fish oil?

Taking fish oil with meals can enhance the absorption of omega-3 fatty acids and reduce certain side effects such as abdominal pain, bad breath, belching, heartburn, diarrhoea and nausea (33,34).

Caution is advised for those who take blood thinners or blood pressure medication, as high amounts of fish oil can slow blood clotting and increase the risk of bleeding (35,36).

How to choose the best fish oil for your needs

When choosing a fish oil supplement, there are several factors to consider:

• Purity and quality: Look for a fish oil that has been third-party tested and is free from contaminants such as mercury, lead, pesticides and PCBs.
• EPA and DHA content: Check that the fish oil provides a high amount of EPA and DHA.
• Sustainability: Ensure that the fish oil you select uses fishes from sustainable sources. Look for certifications from the Marine Stewardship Council (MSC) or a similar organisation that certifies sustainable fisheries.
• Freshness: Ensure that the supplements are in date and do not have an unpleasant odour, which may suggest rancidity.
• Form: Fish oil supplements come in different forms, such as capsules, soft gels, liquids, or chewable gummies. Choose a form that is most convenient for you to take.

Best fish oil supplements in Australia

At vital.ly, we are committed to providing you with the highest quality fish oil supplements. We understand the importance of ethical sourcing and sustainability, which is why we have strict criteria in place for all the products we stock.

We recently conducted an extensive audit on fish oils, which you can check out here.

The results from the audit highlighted;

• Many brands have conducted independent heavy metal testing and certification
• Most brands have reported that trace parameters of heavy metals and other environmental contaminants are lower than those recommended by the Global Organisation for EPA and DHA (GOED) and the Therapeutics Goods Administration (TGA).

All the brands we stock source their fish oil from wild-caught, cold-water fish. Given the challenges associated with salmon farming, we do not stock any fish oil supplements containing salmon.

While there may be variations across the different brands in terms of processing and the final product, we are confident that all the fish oil supplements available at vital.ly meet our high standards.

We continue to screen potential new brands with our strict criteria to ensure that we work with ethically sourced partners.

Key takeaway

Whether you are looking to improve your brain function, reduce inflammation, support joint pain relief, or enhance your skin health, you can trust the fish oil supplements we stock deliver the benefits you are looking for.

At vital.ly, we are dedicated to helping you make informed decisions about your health. If you have any questions about our fish oil supplements, please don't hesitate to get in touch.

While fish oil is generally considered safe, always consult a healthcare provider before starting any new supplement, including fish oil.