What Are the Health Benefits of Taking Fish Oil & Omega-3 Daily?

Omega-3 fatty acids found in fish and some other foods have proven health benefits. If you're not sure if you get enough fish in your diet or you don't eat fish at all, you can still get these health benefits by taking a daily fish oil supplement.

Contaminants

• While most doctors recommend eating fish twice a week to get the benefits of omega-3 acids, some types of fish are high in mercury and other contaminants. Fish oil supplements do not contain mercury, so they are preferable for pregnant and nursing women and others who wish to avoid these contaminants.

EPA and DHA

• Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are the two primary omega-3 fatty acids in fish. Alpha-linolenic acid (LNA), an omega-3 fatty acid found in plant foods, may have some benefits as well, but the evidence on DHA and EPA is stronger at this point.

High Blood Pressure

• There have been numerous studies showing that omega-3 fatty acids, and DHA in particular, lower blood pressure.

Triglycerides

• Evidence shows that EPA and DHA in combination can reduce triglycerides and raise "good" cholesterol. One drawback, however, is that they might also increase LDL, or "bad," cholesterol.

Heart Disease

• In clinical trials, people who already experienced a heart attack reduced their chances of having another one or dying by regularly consuming fish or omega-3 supplements. In addition, epidemiologic studies show that cultures in which people consume fish regularly have fewer deaths from heart disease.

Dosage

• The World Health Organization recommends that adults consume 0.3 to 0.5 grams of EPA and DHA (either as fish or supplements) daily. Fish oil, especially in high doses, has side effects, including increased risk of bleeding. As with any supplement, always check with your doctor to determine the dosage that's right for you.