Including omega-3-rich foods in meals is vital, as unlike other types of fats, the human body cannot make them. Omega-3 fatty acids are essential nutrients that build cell membranes and help reduce inflammation. Most fatty fish, nuts, and seeds are excellent sources of this nutrient. However, those who don’t eat fish or are allergic to nuts can opt for fish oil supplements, which offer many health benefits, as mentioned below:

1. Lower inflammation
Low inflammation levels are necessary to avoid the risk of diabetes and numerous other health concerns. People who are at a higher risk of diabetes have higher levels of inflammation in the body and, thereby, elevated cortisol levels and decreased brain function. Having fish oil supplements improves cognitive well-being and reduces inflammation.

It can also improve the chances of avoiding conditions like cancer, arthritis, brain disorders, and heart diseases. Optimum levels of omega-3 fatty acids in the body help reduce the risk of heart attacks by up to 9%. It also helps reduce triglyceride levels, which can help with plaque buildup in the heart vessels.

2. Improve cognition
Those who take fish oil show improved mental capability. Omega-3 fatty acids are known to benefit brain and heart health. DHA in fish oil and fish oil supplements is a prevalent ingredient in improving the cognitive capacity and function of brain cells. Those with conditions related to the brain, like attention-deficit/hyperactivity disorder and dementia, are known to show a deficiency in omega-3 fatty acid levels. Speaking to a doctor about supplementing with fish oil can help prevent these conditions or alleviate their symptoms to some extent.

3. Better bone health
Some observations suggest that improved bone health is among the numerous benefits of fish oil. Improved levels of bone mineral density are a positive outcome that comes from maintaining healthy levels of fish oil in the body. However, there might be a need for more studies for concrete results. Whether omega-3 fatty acids alone can provide these beneficial results is yet to be confirmed. Scientists need to find evidence to determine if any other products in combination with fish oil supplements need to be used for the desired results. One of the reasons why fish oil is expected to be beneficial for bone health is the decreased inflammatory levels. The anti-inflammatory effect of fish oil on the body helps prevent bone demineralization and calcification.

4. Better mental health
Studies have shown evidence that supplementing fish oil can help people better deal with depression and its symptoms. Researchers have found that a higher level of inflammation might be a contributing factor to depression. An increase in the inflammatory process might also cause people to deal with worsening episodes of mental health conditions. Maintaining the level of fish oil in the body can help downgrade the process of inflammation that results in the downgrading of depression. The process might also improve the levels of mood-regulating neurotransmitters and help in improving their functions. There have been instances where fish oil supplements have shown beneficial evidence for regulating anxiety. An increase in inflammation has also shown an increase in levels of anxiety and anxiety-related symptoms.

5. Insulin sensitivity
There have been research studies that suggest that fish oil can prove beneficial for people dealing with insulin sensitivity and its resultant health concerns. People can speak to their doctor and understand the benefits of short-term and long-term fish oil supplementation for their cases. There might be some metabolic conditions where fish oil supplements can show little to no change. However, a professional would better judge the condition and help navigate the dosage. Some patients might need long-term supplementation, while others might only need to be prescribed the supplement for a shorter-term period.

6. Support in pregnancy
When pregnant, patients are advised to be careful of their seafood intake. This caution pertains to the mercury content in these food items. However, the FDA suggests that pregnant patients should include a few servings of low-mercury foods. It is recommended that they maintain a 12-ounce serving every week until advised otherwise by their doctor. The FDA states that including fish oil-rich foods or fish oil supplements plays an important role in developing the baby’s eyes and brain. If patients can’t meet the recommended amount with the help of food, they are advised to speak to their doctor about including fish oil supplements. Patients need to be careful about using supplements as food replacements and avoid the practice of self-prescribing.

7. Improve skin health
The healthy fats, or omega-3 fatty acids, in fish oil supplements are beneficial for maintaining the skin’s barrier. The oil supports the healthy structure of the skin tissues. When exposed to the sun, the skin becomes inflamed. Adding fish oil supplements to the routine can help fight this excessive inflammation. It provides the skin with internal support and helps fight the increased radical damage from sun damage. Since these damaging sun rays are a leading factor in skin aging, taking fish oil supplements might also have the benefit of delaying skin aging. It can potentially give people youthful, even-toned skin.

8. Improves eye health
Improvement in retinal health is another benefit of taking fish oil supplements. However, there is a need for more studies to conclude the kind and percentage of improvement fish oil supplements can provide the body. There have been studies that suggest improvements in conditions like dry eye syndrome. Increased evidence and research are also needed to show the impact of fish oil supplements on people with age-related macular degeneration.