What Happens to Your Body When You Use Fish Oil Daily?

When it comes to the most popular dietary supplements, fish oil swims to the top of the list. This fishy fat is the third most popular supplement on the U.S. market, outperformed only by vitamin D and magnesium. In fact, data shows that about 7.8% of adults have taken fish oil in the previous month.

What makes fish oil such a go-to for health-minded folks may be the supplement’s reputation more than its actual benefits. For years, many people have believed that the oil boosts heart health. Yet, a recent study actually found that fish oil did not offer cardiovascular protection.

Still, research shows that fish oil and its omega-3 fatty acids can have a meaningful impact on other areas of health, such as brain function, vision, and general inflammation. Taken daily, this oil could make a difference to your overall well-being. Check out what happens when you pop an omega-3 supplement every day.

What is Fish Oil?

So-called “fatty” fish like mackerel, tuna, salmon, sardines, anchovies, and herring have lipids—the fancy name for fats—bound up in their tissues. These fats can be extracted for human use by pressing oil and water out of fish and then purifying and separating them in a centrifuge. The result: Fats rich in omega-3 acids. These fats can be used to make various forms of supplements. They can be left in liquid form to be taken orally, placed into capsules, injected into gummies, or used in tinctures.

Though you can certainly eat fish to get plenty of fish oil in your diet, you might benefit even more from taking it as a dietary supplement. If you decide to use it this way, you’ll want to stay consistent to see results, though.

“It is best to take the recommended dose daily to experience the maximum benefits of fish oil,” says Melissa Mitri, MS, RDN. “However, you may be able to skip days when you’re eating adequate fish that provides additional omega-3 fatty acids.”

Benefits of Taking Fish Oil Daily

There are a number of health benefits to taking fish oil. Here are some of the top ways you may be impacted by taking this daily supplement.

Helps Reduce Inflammation

If fish oil is well known for any one quality, it’s probably its ability to quell inflammation, says Mitri. “Fish oil is high in essential omega-3 fatty acids that can reduce your inflammatory response, which has the potential to modulate the processes leading to some chronic illnesses."

These chronic conditions include autoimmune diseases, heart disease, arthritis, and other joint conditions, she says. Due to these anti-inflammatory effects, fish oil has even been studied as an alternative to traditional pain relief medication.

Some research has indicated it could relieve short-term aches and pains like headaches and back pain. That said, research probably isn’t strong enough to recommend popping a fish oil pill over ibuprofen. “Larger studies in the general population are still needed to recommend fish oil as a standard alternative for all forms of pain,” Mitri says.

Can Support Healthy Pregnancy and Infant Health

Omega-3 fatty acids are essential for the visual and neurological development of babies in utero. Added to this, they may play a role in helping pregnancy reach full term and preventing perinatal depression.

It’s not surprising, then, that the American Pregnancy Association recommends that pregnant people consume at least 300 milligrams of DHA omega-3 fatty acids via diet or supplementation. If you’re taking fish oil during pregnancy, look specifically for products that contain DHA or docosahexaenoic acid.

May Strengthen Brain Health

Besides impacting baby brain growth, fish oil could strengthen grown-up brains, too, says Kristen White, RDN, LDN, CLT. “Fish oil supports brain health in adults by improving memory and other cognitive functions. Supplementation is very helpful when high omega-3 foods are lacking in a diet." 

A systematic review, for example, found that consuming omega-3 fatty acids increased learning, memory, cognitive well-being, and blood flow in the brain. Researchers concluded that lonely people, older adults, and those who eat fewer healthy foods containing omega-3 might especially benefit.

Could Have Benefits for Depression and Anxiety

Fish oil’s work in the brain could extend to mental health as well. Numerous studies have suggested that a daily supplement could help improve anxiety and mild to moderate depression symptoms. Researchers have theorized that this could be due to the fats’ ability to reduce inflammation. No matter the mechanism, it might be worth taking the supplement, under a healthcare provider's guidance, if you live with anxiety or depression.

“While more high-quality research studies need to be conducted to recommend fish oil for mental health as a standard treatment, its benefits on anxiety and depression symptoms are promising,” Mitri says. 

Can Keep Your Eyes Hydrated

To keep your tear ducts producing necessary hydration, you may want to consider a fish oil supplement. According to White, the omega-3s in these pills help a gland in the eye called the meibomian gland produce tears. “A diet low in omega-3s can increase risk for inflammation, leading to dry eye,” says White. 

Risks and Considerations

Most people won’t have a problem taking a fish oil supplement. Just be sure to talk to a healthcare provider before adding it to your regimen, and stick to the serving size on the label. Guidelines advise no more than 5 grams of omega-3 fatty acids per day. Note that the potential effects are dose-dependent and the supplement quality can absolutely make a difference.

Going beyond the recommended amount could mean overdoing it. Besides the famous fishy burps you might get from the pills, you could also experience unpleasant symptoms like stomach discomfort, nausea, diarrhea, and headaches. “If you start feeling any of these symptoms, you should contact your healthcare team about lowering your dose,” says Mitri. 

You’ll also want to take food allergies into consideration before trying fish oil. If you have a fish or shellfish allergy, you may need to supplement omega-3s derived from another source, like nuts or flaxseeds. Additionally, people who maintain a vegan diet may want to select a plant-based option such as algal oil.

There are some contraindications with common medications, such as blood thinners. For this reason, it's very important to take this (and all supplements) under the advice of a healthcare provider.

Determining Your Needs

If you feel you could benefit from daily fish oil for any health purpose, talk to a healthcare provider about the possibility of supplementing. By doing so, you might experience improvements in multiple areas of wellness. “Quality fish oil is a great supplement to add to a daily regimen, especially if there are signs of inflammation, which can include joint pain, skin conditions, low energy, migraines, and more,” says White.