About this article
Medical review pending- Written by
- Dr Paul Watson
- Assigned medical reviewer
- Dr Han Simpson
- Published
- October 30, 2026
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- General Readers & Patients
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- Worldwide
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- None declared.
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- Medical disclaimer
- Read the medical disclaimer
Taking fish oil capsules might appear like an easier route to getting omega-3s if you rarely eat oily fish. However, you should evaluate just how much you need fish oil prior to buying yet another item for your shelf.
Capsules, softgels, and liquid are merely alternative methods of ingesting the oil and not necessarily indicative of the usefulness of the supplement. More importantly, what matters is the total amount of EPA and DHA present within each respective product, in addition to your normal food intake options, and any medical reason for consuming a supplement.
What Are the Nutritional Benefits of Fish Oil?
Fish oil supplies two long-chain omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Both of these are key components of cell membrane structure and assist in the proper functioning of cells. DHA is particularly concentrated in the retina and brain.
Simply because fish oil is rich in omega-3 fatty acids, it does not imply that additional supplementation will improve memory, increase focus, or improve vision.
EPA and DHA can reduce levels of triglyceride fats found in the bloodstream. Treating elevated triglyceride levels may require prescription products under the direction of a medical practitioner. As explained by the NCCIH guide to omega-3 supplements, results from prescription medicines do not necessarily apply to typical dietary supplements. Therefore, continue to take all prescribed medications until instructed otherwise by your clinician.
There is evidence that omega-3 fatty acids may benefit individuals suffering from rheumatoid arthritis. While omega-3 fatty acids may alleviate some symptoms associated with rheumatoid arthritis, in conjunction with conventional treatments, results vary. Additionally, fish oil cannot replace standard treatments for arthritis nor serve as a cure-all for joint stiffness.
While a dietary supplement may fill a gap in omega-3 intake where one exists, a dietary supplement cannot provide all of the necessary protein, vitamins, and minerals found in a varied diet. Moreover, simply taking a capsule does not confirm that you maintain a balanced diet.
Best Food Sources of Fish Oil and Tips for Choosing Supplements
Among fish varieties, salmon, sardines, herring, mackerel, and anchovies are good sources of EPA and DHA. In addition to providing EPA/DHA, these fish species provide protein and other vital nutrients. Consider preparing meals with fish species that you typically eat versus planning meals based upon fish you tend to dislike or never prepare.
Algal oil presents an alternative option for vegetarians and vegans to obtain long-chain omega-3 fatty acids. Algal oil is produced from algae and typically provides DHA; however, some products include EPA. If you desire both EPA & DHA be sure to read the label accordingly. Algal oil is not fish oil; however, it may satisfy the requirements of some vegetarians and vegans.
When selecting a dietary supplement, consider reading beyond the labeling on the front of the packaging. A fish oil capsule labeled “1,000 mg” may contain far less than 1,000 mg of combined EPA and DHA. The NIH omega-3 fact sheet explains this difference. When comparing various brands and products, compare the actual amounts of EPA/DHA included per serving and note how many capsules comprise a single serving.
Read the ingredient list, expiration date, and storage instructions listed on the label. Independent testing can provide confidence in knowing what is contained in the product and its purity; however, independent testing cannot inform you if that specific supplement will improve your health status.
Liquid fish oil enables users to measure out a serving, whereas capsules contain a fixed amount of oil. A serving may contain more than one capsule, so follow the dosages on the label and do not increase the dose yourself.
Store fish oil as directed. Like most oils, fish oil can become rancid due to oxidation over time. Discard any fish oil that exhibits an off smell or taste. If you suffer from a fish allergy, consult your healthcare provider prior to utilizing a fish-derived product.
Consult your clinician or pharmacist before starting fish oil supplements if you currently take blood thinners, have any medical conditions or are contemplating higher doses. If you are pregnant, breastfeeding or purchasing supplements for children, seek guidance for that situation instead of relying on the same regimen established for adults.
Lastly, incorporate any supplements into your daily routine alongside nourishing food, movement and healthy habits. If you follow an eating window, refer to our guide to hydration mistakes during intermittent fasting, which addresses another part of the routine worth considering.