Fish Oil Supplement: Benefits, Uses, Precautions & Health Facts

Fish oil supplements are rich in omega-3 fatty acids, particularly EPA and DHA, and may support heart health, brain function, inflammation, and more. This article explores the science-backed benefits, recommended usage, potential side effects, and how to choose a quality omega-3 supplement in Malaysia.

Quick Summary

• Main nutrients: EPA and DHA (omega-3s)
  

• Potential benefits: Heart, brain, joint, skin, pregnancy, mental health
  

• Best source: Oily fish, but supplements are a good alternative
  

• Precautions: May interact with meds or worsen some conditions
  

• Recommended product: Fish Oil Plus by PureMed
  
  

What is a Fish Oil Supplement?

Fish oil is a commonly used dietary supplement that serves as a source of omega-3 fatty acids. The body requires omega-3 fatty acids for various essential functions, including muscle activity and cell growth, but it cannot produce them in significant amounts, meaning they must be obtained from the diet. Fish oil is particularly rich in two main types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). About 30% of fish oil is composed of these omega-3s, along with vitamins A and D.

Dietary sources of EPA and DHA include oily fish such as salmon, mackerel, herring, tuna, and anchovies. Other seafood like mussels, oysters, and crabs also contain these fatty acids. Plant-based sources, such as flaxseeds, chia seeds, walnuts, and certain oils (canola, soy), provide another type of omega-3 called alpha-linolenic acid (ALA), which the body can convert to EPA and DHA, although fish oil sources are often considered to have better health benefits than plant-based ones. It is considered important to consume enough omega-3s, as the Western diet often has lower levels compared to other fats, which could potentially lead to health issues.

Fish oil supplements are a popular alternative for individuals who do not regularly consume sufficient amounts of oily fish, typically defined as 3-4 portions per week. While supplements are widely used, evidence regarding their effectiveness for certain health claims is mixed, and consuming omega-3s from whole fish is generally encouraged.

Potential Health Benefits Associated with Fish Oil and Omega-3s

Research suggests various potential health benefits linked to consuming fish or fish oil, although the evidence strength varies for different conditions:

1. May Improve Heart Health

People who consume significant amounts of fish tend to have lower rates of heart disease. Omega-3s are thought to reduce multiple heart disease risk factors. Benefits may include helping to lower triglycerides, reduce blood pressure, lower cholesterol, and prevent plaque formation in arteries. There is moderate evidence suggesting omega-3s might help reduce the severity and mortality from heart disease, though more research is needed regarding stroke prevention.

Prescription fish oil products are approved by the FDA specifically for lowering very high triglyceride levels. While some non-prescription supplements may help, they contain less omega-3s than prescription products. However, studies on fish oil supplements for overall heart health benefits have shown mixed results, with some suggesting little to no benefit. Eating fish at least twice a week has been linked to a lower risk of dying from heart disease.

2. May Support Mental Well-Being

Omega-3 fatty acids are crucial for typical brain function, making up about 20% of the brain's dry weight. Studies indicate that individuals with certain mental health conditions might have lower omega-3 blood levels. Increasing omega-3 intake may help prevent the onset or improve symptoms of some mental health conditions like depression.

3. May Protect Eye Health

Insufficient omega-3 intake has been associated with a higher risk of certain eye diseases, excluding dry eye disease. Consuming fish is linked to a reduced risk of age-related macular degeneration (AMD), a condition where eye health declines with age. 

4. May Reduce Inflammation

Fish oil possesses anti-inflammatory properties that may aid in treating chronic inflammatory conditions, which can sometimes be exacerbated by factors like increased weight or stress. For individuals with rheumatoid arthritis (RA), fish oil supplements may help reduce joint pain, stiffness, and the need for medication. The role of omega-3s in inflammatory bowel disease (IBD) is not yet fully determined.

5. May Enhance Skin Health

Omega-3 fatty acids are present in high concentrations in the skin. Fish oil supplements could potentially be beneficial for certain skin disorders, including psoriasis and dermatitis.

6. May Support Pregnancy and Early Development

Omega-3s are important for early development, particularly during the first trimester of pregnancy and beyond. Taking fish oil supplements while pregnant or nursing may potentially improve a child's cognitive development, visual development, and help reduce the risk of allergies, although more research is necessary to definitively confirm these effects. The 2020-2025 American Dietary Guidelines also recommend that pregnant or nursing individuals consume up to 12 ounces of seafood per week.

7. May Reduce Liver Fat

The liver processes most fats in the body. Fish oil supplements may improve liver function and reduce inflammation, potentially helping to reduce fat accumulation and symptoms associated with nonalcoholic fatty liver disease (NAFLD).

8. May Manage Attention and Hyperactivity in Children

Some studies suggest that feeding fish oil supplements to kids might improve perceived hyperactivity, inattention, impulsiveness, and aggression in children with neurodevelopmental conditions like attention deficit hyperactivity disorder (ADHD), potentially benefiting early learning, but further research is needed.

9. May Slow Down Mental Decline

Individuals who consume more fish tend to experience a slower decline in brain function as they age. A 2023 meta-analysis indicated that omega-3 supplements might reduce the risk of dementia and age-related cognitive decline by up to 20%.

10. May Lower Asthma and Allergy Risk

Research suggests that omega-3s might help reduce inflammation, symptom severity, and medication needs related to asthma, which is becoming more common. More research is needed to confirm this effect. Maternal fish oil supplementation has been linked to a reduced risk of allergy in infants.

11. May Support Bone Health

While calcium and vitamin D are critical for bone health, especially in older age, some studies suggest omega-3 fatty acids may also play a beneficial role. Higher omega-3 intake and blood levels have been associated with better bone mineral density (BMD) in some individuals. 

12. May Boost Testosterone

A 2020 study found that DHA-enriched fish oil supplements increased testosterone levels in overweight and obese men, but additional research is required to support these findings.

Dietary Sources vs. Supplements

Consuming omega-3 fatty acids from whole foods like oily fish is almost always preferable to taking supplements. Fish provides a complex mix of fats, vitamins, and minerals that likely work together for health benefits. Eating two portions of oily fish per week can provide sufficient omega-3s for many individuals and may be as effective as, or even more effective than, fish oil supplements in preventing many diseases. However, if dietary fish intake is low, fish oil supplements offer a viable alternative.

How to Choose a Fish Oil Supplement

If opting for a fish oil supplement, several factors are important to consider:

• Dosage: The recommended dietary intake (RDI) for total omega-3s is 1,100 mg per day for women and 1,600 mg per day for men. For specific conditions like very high triglycerides, prescription products containing much higher amounts of omega-3s (e.g., 4 grams daily) exist and should not be replaced by non-prescription supplements. Always consult a healthcare provider for appropriate dosing for specific conditions.

• Form: Fish oil supplements are available in various forms, including ethyl esters, triglycerides, and free fatty acids.

• Concentration: Check the supplement label to ensure it provides a significant amount of EPA and DHA, aiming for at least 500 milligrams of combined EPA and DHA per 1,000 mg of fish oil.

• Purity: To verify that the supplement contains the ingredients listed and is free from harmful contaminants like mercury and other chemicals (which are typically removed during processing, unlike in some dietary fish), choose products that are third-party tested.

• Freshness: Omega-3 fatty acids can oxidise and become rancid. Select supplements that include an antioxidant like vitamin E to help maintain freshness. Avoid using supplements that have a rancid odour or are past their expiration date.

Safety and Side Effects of Fish Oil Capsules

Fish oil is generally considered likely safe for most individuals when taken by mouth in doses of 3 grams or less per day. Higher doses (more than 3 grams daily) might increase the risk of bleeding.

Common, usually mild, side effects may include a fishy aftertaste, bad breath, heartburn, nausea, diarrhoea, or rash. Taking supplements with meals or freezing them might help reduce these issues. High doses of fish oil supplements might also potentially affect the immune response.

Alternatively, using enteric-coated softgels can help prevent fishy burps by ensuring the capsule dissolves in the intestines rather than the stomach. This not only reduces unpleasant aftertastes but may also enhance nutrient absorption. All PureMed fish oil products are enteric-coated, offering a gentler experience with improved bioavailability.

Precautions, Warnings, and Interactions

Certain individuals should exercise caution or avoid fish oil supplements unless advised by a doctor.

Individuals with seafood allergies should be cautious or avoid fish oil supplements, as the likelihood of an allergic reaction is not reliably known.

Those taking medications, especially blood-thinning drugs (like warfarin), hormonal medications (like birth control pills, which may reduce fish oil's triglyceride-lowering effect), blood pressure drugs (fish oil might lower blood pressure, potentially causing it to go too low in combination with medication), cyclosporine, sirolimus, or tacrolimus, should consult their doctor due to potential interactions. Fish oil might increase levels of cyclosporine, sirolimus, and tacrolimus in the body, increasing their effects and side effects. While some fish oil products contain a fatty acid that might affect certain chemotherapy drugs (platinum agents), the amount is likely too low to be a concern in most supplements.

People with chronic health conditions, such as liver disease (fish oil might increase bleeding risk with liver scarring), diabetes (high doses might make blood sugar control more difficult), bipolar disorder (might increase some symptoms), familial adenomatous polyposis (some concern about increased cancer risk), or conditions with a weakened immune system (high doses might lower immune response).

Individuals with an implanted device to prevent irregular heartbeat should avoid fish oil supplements as they might increase the risk of irregular heartbeat.

Pregnant or breastfeeding individuals should avoid consuming dietary swordfish, king mackerel, and tilefish due to potentially high levels of mercury and other toxins. Consumption of other fish should be limited to 12 ounces per week. Fish oil supplements are likely safe when taken by mouth during pregnancy and breastfeeding and do not seem to affect the fetus or baby. However, caution is advised with dietary sources of fish oil in large amounts for young children due to potential toxins.

Taking fish oil with Orlistat (a weight-loss drug) might decrease the absorption of fatty acids; it is recommended to take them at least two hours apart. Taking fish oil may reduce vitamin E levels in the body.

Conclusion

Omega-3 fatty acids, particularly EPA and DHA found abundantly in fish oil, are important for numerous bodily functions. While consuming oily fish is the preferred way to obtain these essential fats, fish oil supplements can serve as a valuable alternative, especially for those with low fish intake. Potential benefits supported by research include support for heart health (especially triglycerides), mental health, eye health, inflammation reduction (like in RA), skin health, pregnancy and early development, liver fat reduction, and cognitive function.

However, it is crucial to consider supplement quality, appropriate dosage, and potential side effects or interactions with medications or existing health conditions. Before starting any fish oil supplement, particularly if you have underlying health conditions or are taking medications, it is always recommended to consult with a healthcare provider.

Choose PureMed’s High-Strength Fish Oil in Malaysia

Looking for a trusted fish oil supplement in Malaysia? Fish Oil Plus by PureMed is a triple-strength omega-3 formula made in New Zealand, designed to support your heart, brain, and overall wellness—without the fishy aftertaste. 

Founded in 2012, Pure Medisciences (M) Sdn Bhd is a trusted health supplement brand in Malaysia, known for crafting premium, naturally derived products. As a pioneer in holistic wellness, PureMed uses internationally sourced ingredients and adheres to strict quality standards. Shop PureMed's fish oil today!

FAQs

What are the benefits of fish oil?

The benefits of fish oil include improved heart health, better brain function, reduced inflammation, and enhanced eye and skin health. Omega-3 capsules, especially those rich in EPA and DHA, may also provide beneficial effects for joint support, mood balance, and early childhood development.

Is fish oil the same as an omega-3 fatty acid supplement?

Fish oil is one type of omega-3 fatty acid supplement, specifically derived from fatty fish such as salmon, sardines, and anchovies. It contains polyunsaturated fatty acids, mainly EPA and DHA, which are more bioavailable than ALA found in plants.

Should I take a high-strength fish oil supplement or eat fatty fish?

Both offer essential fatty acids, but many people don’t consume enough fatty fish weekly. A high-strength fish oil supplement ensures you get the recommended intake of EPA and DHA consistently, especially if you're aiming for specific health benefits like triglyceride reduction or anti-inflammatory support.

How do I know if a fish oil supplement in Malaysia is safe and effective?

Look for products like omega-3 fish oil that are purified, third-party tested, and clearly label their EPA/DHA content. In Malaysia, high-quality products like Fish Oil Plus from PureMed include added antioxidants like vitamin E and use enteric-coated capsules to avoid fishy aftertaste.