What is fish oil?
Fish oil is the oil extracted from fatty fish such as anchovy, mackerel, herring, tuna, salmon, etc. About 30% of fish oil is composed of Omega-3 fatty acids, and the remaining 70% is composed of other fats. Fish oil is more easily converted and utilized by the human body than plant-derived Omega-3 (for example, only 5-15% of ALA in flaxseed oil can be converted into DHA+EPA in the human body). Although fish are rich in omega-3 fatty acids, the fish themselves cannot make omega-3s, they are concentrated in the body of the fish through a bioconcentration effect from the plankton in the algae and their diet.

How to eat fish oil? When is the best time to eat fish oil?
Fish oil is the oil extracted from fatty fish. It is better absorbed when eaten with the fat in food. Therefore, fish oil is recommended to be eaten with or after meals. Food will help increase the absorption of fish oil in the human body  . If you are taking drugs, it is recommended to consult your doctor and pharmacist before eating to avoid the interaction between fish oil and drugs and affect their absorption.

What are the recommended proven efficacy and benefits of fish oil?
1. Maintain Heart Health
Fish oil supplements can reduce some of the risks associated with heart disease. Studies have shown that people who eat a lot of fish have a much lower risk of heart disease than those who eat less fish. Several risk factors, including heart disease, can be reduced by consuming fish or fish oil, including:

Regulates Cholesterol and Triglyceride Levels: It raises levels of the “good cholesterol” HDL and reduces triglycerides by approximately 15-30% .

Regulates blood pressure: Even in small doses, it helps lower blood pressure in people with high blood pressure [4].
Plaque Prevention: It prevents the plaques that cause arteriosclerosis and makes those already present more stable and safer .

Fatal Arrhythmia: In at-risk populations, it may reduce fatal arrhythmia events [6].
2. Treat mental illness
Fish oil supplements may improve symptoms of some psychiatric disorders, an effect that may be the result of increased intake of omega-3 fatty acids. Our brains are made up of nearly 60% fat, most of which are omega-3 fatty acids, so omega-3 fatty acids are necessary for normal brain function.

Some studies have shown that people with certain psychiatric disorders have lower blood levels of Omega-3 fatty acids.

Interestingly, studies have shown that fish oil supplements can prevent the onset of some mental disorders or improve symptoms , and it can reduce the chances of developing psychosis in those at risk. In addition, high-dose fish oil supplementation can reduce some symptoms of schizophrenia and bipolar disorder.

3. Helps lose weight
Fish oil supplements can help reduce waistline and when combined with diet or exercise can help with weight loss. Fish oil supplementation may improve body composition and risk factors for heart disease in obese patients [16] .

In addition, some studies have shown that fish oil supplements combined with diet or exercise can help you lose weight.

4. Supports Eye Health
Some studies have shown that Omega-3 supplementation is beneficial for the symptoms of dry eye syndrome. Continuous supplementation of its supplements can reduce the symptoms of dry eye syndrome, and reduce damage to the eye surface by increasing tear film breakup time and reducing tear osmotic pressure . Another study showed that Omega-3 fatty acids combined with other nutrients showed positive effects on age-related macular degeneration.

5. Relieves Rheumatoid Arthritis Symptoms
Fish oil is anti-inflammatory and can help reduce symptoms of inflammatory diseases, especially rheumatoid arthritis. Because fish oil has anti-inflammatory properties, it may help treat chronic inflammation [22]. In stressed and obese patients, fish oil can reduce the production and gene expression of inflammatory molecules called cytokines [23] [24]. In addition, fish oil supplementation can significantly reduce joint pain, stiffness, and medication requirements in patients with rheumatoid arthritis.

6. Maintain skin health
Skin can be damaged by aging or sun exposure. Fish oil supplements may help maintain healthy skin. There are a number of skin conditions that may benefit from fish oil supplementation, including psoriasis and eczema [27][28][29].

7. Helps baby vision and hand-eye coordination
Omega-3 fatty acids are important for early baby growth and development, and the intake of fish oil supplements by the mother or baby can improve hand-eye coordination, and the use of fish oil supplements during pregnancy and breastfeeding can also improve the baby’s vision development and help reduce the risk of allergies.

8. Reduce liver fat
Liver disease is common in obese individuals, and fish oil supplements may help reduce fat in the liver and symptoms of nonalcoholic fatty liver disease. Fish oil supplements can improve liver function and inflammation, help reduce symptoms of NAFLD and reduce the amount of fat in the liver .

9. Improves symptoms of depression
People with severe depression appear to have lower levels of omega-3 fatty acids in their blood .

Studies show that fish oil and Omega-3 supplements can improve symptoms of depression. In addition, some studies suggest that EPA-rich oils are more helpful in reducing depression symptoms than .

10. Improves Attention and ADHD in Children
Behavioral disorders in children can interfere with learning and development, and fish oil supplements have been shown to help reduce hyperactivity, inattention, and other negative behaviors. Given that omega-3 fatty acids make up a large proportion of the brain, getting enough omega-3 fatty acids is important to prevent behavioral disorders in childhood. Fish oil supplementation may improve hyperactivity, inattention, impulsivity, and aggression in children, which may benefit childhood living and learning.

11. Improve memory in the elderly
People who eat more fish tend to have slower decline in brain function in old age.