Is Fish Oil Worth Taking?
Quick Answer
If you eat fatty fish twice weekly, probably not. If you don't, probably yes. Omega-3s (EPA/DHA) have solid evidence for heart health, brain function, and inflammation. The 2019 VITAL trial showed 28% reduction in heart attacks. But fish eaters already get this. Don't double up.
Key Points
- Worth it if you don't eat fish regularly
- Strong evidence for heart disease prevention
- Prescription doses (4g) for high triglycerides
- Fish eaters don't need it
- Quality matters: third-party tested, fresh
Detailed Answer
Fish oil is one of the most studied supplements. Here's where we stand:
SOLID EVIDENCE (actually works):
• Heart disease in high-risk people: REDUCE-IT trial showed 25% reduction in cardiovascular events with 4g EPA daily
• Triglycerides: Prescription-strength fish oil (4g) lowers triglycerides 25-30%
• Rheumatoid arthritis: Reduces joint pain and inflammation
• Depression (adjunct): Modest benefits alongside treatment, especially high-EPA formulas
MODERATE EVIDENCE:
• General heart health in healthy people: VITAL trial showed 28% reduction in heart attacks, but no effect on stroke or total cardiovascular events
• Brain health/cognition: Mixed results, possibly more benefit for people not eating fish
• Eye health (dry eyes, macular degeneration): Some positive studies
WEAK EVIDENCE:
• Cancer prevention: VITAL trial showed no benefit • General "wellness" in healthy fish-eaters
WHO SHOULD TAKE IT:
• People who don't eat fatty fish (salmon, mackerel, sardines) • Those with high triglycerides • People with heart disease or high risk • Possibly: depression, arthritis
WHO CAN SKIP IT:
• Regular fish eaters (2+ servings weekly) • People already on blood thinners (adds bleeding risk)
QUALITY MATTERS:
Look for third-party tested brands. Fish oil can oxidize (go rancid). Molecular distillation removes contaminants.
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- studyREDUCE-IT Trial: Icosapent Ethyl in High-Risk Patients
- studyVITAL Trial: Marine Omega-3 Supplementation
- guidelineOmega-3 Fatty Acids and Cardiovascular Disease: AHA Science Advisory
Related Questions
Third-party tested (IFOS, USP, NSF), no fishy smell when you open it, stored properly (cool/dark). Burping fish taste means it's oxidized or poor quality.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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