Updated: 2019, Feb 7

Fish Oil: Health Benefits, Side Effects & Recommended Doses

Fish Oil

What is Fish Oil?

Fish oil is derived from the fatty tissue of fish. It contains omega 3 fatty acids EPA and DHA that help to reduce inflammation in the body; it may also have some anabolic effects. It is very beneficial for preventing heart disease. Supplements of fish oil are usually made from tuna, mullet, mackerel, bluefish, salmon, trout, anchovy, sturgeon, menhaden and herring.

Where Does Fish Oil Come From?

Cold water oily fish such as mackerel, salmon, sardines, anchovies and herring are the most widely available dietary source of EPA and DHA. Fish oil is generally extracted from tissues and belly cavities of these species of oily fish.

Benefits of Fish Oil

There is no doubt that fish oil lowers body inflammation as well as controls digestion; our body is unable to synthesize EPA and DHA and fish oil contains these two fatty acids that are known for its many benefits.

  • Fish Oil for Lean Gains: Omega 3 fatty acids in fish oil has anabolic properties, in a study, researchers discovered that omega 3 supplements increased protein synthesis in senior adults, they took fish oil regularly for about eight months, while younger individuals found an increase in their muscle cell size after receiving omega 3 fatty acids.
  • Fish Oil For Fat Loss: Many studies have proved that fish oil is capable to reduce fat mass in humans compared to other oils. Fish oil along with exercise can result in more significant fat loss. The scientists stated that this is due to omega 3 fatty acids that allow the body to switch from proteins and carbs towards healthy fat.
  • Fish Oil For General Health: Fish oil is highly beneficial for general health. It has proven to significantly reduce levels of blood triglyceride by 20% – 50%. There are effective brands of fish oil that are used to treat high levels of triglycerides. It is the best way to lower the risk of heart disease. It is important to maintain low triglyceride levels for keeping heart healthy. Fish oil is also used in treating many diseases such as high blood pressure, stroke, asthma, osteoporosis, as well as certain cancer.

Are There Any Side Effects?

Individuals that have seafood allergies must consume fish oil in adequate amount. High doses are responsible for certain side effects such as loose stools, heart burn and nose bleeds. It can also lead to blood thinning when taken in higher doses because of omega 3 component.

Recommended Doses and Timing for Fish Oil

For fat loss taking 6g per day is beneficial. But as higher doses cause various side effects, it is better to consult a doctor for suitable doses.

Fish Oil Supplements

Fish oil can be found in fatty acid supplements as well as weight gainers. However it is commonly used as a standalone supplement.


Fish oil contains omega 3 fatty acids that are very beneficial for the body especially if you desire to increase your muscle mass or if you want to reduce body fat.

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