Fish oil fact file

Here’s everything you need to know about benefits, sources, dosage, safety, and who should take it

- Aanchal Chaudhary

In the world of nutrition, few supplements have gained as much attention as fish oil. From heart health to brain function, omega-3 fatty acids are often described as essential for overall wellbeing. But what exactly is fish oil, who should take it, and are supplements really necessary? Here's a complete guide to fish oil.

What is fish oil

Fish oil is a type of oil extracted from the tissues of oily fish and is one of the richest dietary sources of omega-3 fatty acids. These are essential fats that the body cannot produce on its own and must be obtained through food or supplementation.

Two primary omega-3 fatty acids in fish oil are:

EPA (Eicosapentaenoic acid): Known for reducing inflammation and supporting heart health.

DHA (Docosahexaenoic acid): Crucial for brain development, eye health, and nerve function.

According to Sameera Sheikh, Clinical Dietitian, Microbiologist, and Functional Medicine Expert, these are naturally present in fatty fish such as salmon, sardines, mackerel, and tuna. While some plant foods provide ALA (alpha-linolenic acid), fish oil specifically delivers EPA and DHA in usable forms.

How to consume

Fish oil supplements are available in various forms to suit different needs.

Capsules / Softgels: Capsules or softgels are the most common format of fish oil supplements. It is easy to swallow and has minimal taste. Sameera explains, “It is best suited for adults, usually taken once or twice daily after a meal.”

Liquid Fish Oil: This one comes in syrup form, helpful for those who cannot swallow capsules. As per the dietitian, it can be mixed with juice if needed and is suitable for children and elderly individuals.