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Despite the name not sounding particularly appetising, fish oil is simply a natural source of omega-3 fatty acids, one of the "good fats" your body needs. Its main benefits include support for heart health, brain function and eyesight, exercise recovery and healthy cholesterol levels. Health organisations generally recommend 1 to 2 servings of oily fish a week, and a fish oil supplement can help close the gap for anyone who doesn't eat it that often.
What Is Fish Oil?
To talk about fish oil, it helps to start with two terms that are already familiar: "bad fats" and "good fats", or in more precise terms, saturated and unsaturated fats. The most common forms of unsaturated fat, the good ones, are the omega-3 and omega-6 fatty acids, and fish oil is a natural source of the first of these.
What is fish oil?
Fish oil is a natural source of omega-3 fatty acids, one of the unsaturated "good fats" your body needs, unlike the saturated "bad fats" that are best kept in check.
5 Benefits of Fish Oil
Omega-3 is involved in several everyday functions, and this is where most of fish oil's reputation comes from:
- Supports cardiovascular health.
- Helps maintain normal brain function and eyesight.
- Helps the body manage delayed onset muscle soreness (DOMS).
- Supports the anti-inflammatory response and workout recovery.
- Helps support healthy cholesterol levels.
Does fish oil support heart health?
Yes, omega-3 fatty acids from fish oil are widely recognised for supporting normal cardiovascular function as part of a balanced diet.
Can fish oil help with brain function and eyesight?
Omega-3 is one of the fatty acids the brain and eyes rely on to keep functioning normally, which is why it is often linked to maintaining healthy brain function and vision.
Can omega-3 help reduce muscle soreness after training?
Omega-3 has been associated with helping the body manage delayed onset muscle soreness (DOMS), the stiffness that typically shows up a day or two after a tough session.
If DOMS is a recurring issue after your sessions, JustLoading's sports supplementation range covers several other options built around training recovery.
Does fish oil support recovery after exercise?
Omega-3 supports the body's normal anti-inflammatory response, which is part of why it is often included in a sports recovery routine.
Can fish oil help lower cholesterol?
Omega-3 fatty acids can help support healthy cholesterol levels, including reducing LDL, the type generally referred to as "bad" cholesterol.
How to Take Fish Oil
Oily fish, salmon, mackerel, tuna, sardines and herring, is the main natural source of omega-3, and it makes for the ideal ally here. Most major health organisations place the optimal intake at around 1 to 2 servings a week to maintain adequate omega-3 levels.
At JustLoading, our vitamins and minerals range includes an omega-3 softgel formula as extra support, never as a substitute, for reaching that intake. It's also included in our Daily Essentials Pack for anyone who wants to cover several bases at once, and it's particularly useful for people who don't regularly eat oily fish.
How much fish oil should I take?
Most major health organisations place the optimal intake at around 1 to 2 servings of oily fish a week to maintain adequate omega-3 levels.
Is a fish oil supplement useful if I don't eat oily fish?
Yes, a fish oil supplement can work as extra support, never as a substitute, for people who don't regularly eat oily fish and want help reaching their omega-3 intake.
Natural Food Sources of Omega-3
Supplements aside, omega-3 shows up naturally in a handful of foods, oily fish being the clearest example.
What foods contain the most omega-3?
Oily fish is the main natural source of omega-3, with salmon, mackerel, tuna, sardines and herring among the richest options.
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Remember: if you have any doubts about your particular case, speak to a healthcare professional. Food supplements are not a substitute for a varied and balanced diet.