Hooked on Health: The Anti-Inflammatory Power of Fish Oil

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Photo by Leohoho on Unsplash

Article By: Nicholas Clarke, BS, UNH

Imagine your body is a beautiful garden. In this hypothetical, inflammation is like a gardener who tends to the soil, an essential process for nurturing growth and protecting against pests. But what happens when the gardener overharvests or neglects the garden, it becomes overgrown with weeds (chronic inflammation), damaging the delicate balance in the ecosystem. Enter fish oil, a natural fertilizer that helps restore harmony to this garden. Backed by significant amounts of science, keep reading to explore how omega-3 fatty acids in fish oil tackle inflammation, protect your heart, and even might lift your mood!

What’s in Fish Oil That Makes it so Special?

Fish oil is extracted from fatty fish like salmon, mackerel, or sardines. The most important ingredients in the oil are two omega-3 fatty acids you may have seen on nutrition labels:

  • EPA (eicosapentaenoic acid): Known for its anti-inflammatory properties and cardiovascular benefits
  • DHA (docosahexaenoic acid): Supports cell structure and brain health

These two molecules are the main players behind all the health benefits of fish oil, and are what is contained inside of all fish oil supplements.

How Fish Oil Tames Inflammation

  1. Targets Chronic Inflammation: Omega-3s are thought to help the body produce fewer inflammatory molecules, such as cytokines and eicosanoids, which cause inflammation and are associated with several conditions including cardiovascular disease. When chronic inflammation is addressed, scientists believe it can have multiple benefits across the body.1 
  2. Protects Your Heart: An important study that brought light to the protective effects of EPA was the REDUCE-IT trial that tested EPA as a means for lowering heart disease risk. The researchers demonstrated that high doses of purified EPA (4 grams per day) reduced major cardiovascular events, such as heart attacks, strokes, and heart-related deaths, by an impressive 25% in high-risk patients already taking statins. The study, which enrolled over 8,000 participants with established cardiovascular disease or diabetes and other risk factors, found that participants taking EPA also had a significant reduction in the need for coronary revascularization procedures, like angioplasty and bypass surgery.2
  3. Supports Mental Health: While REDUCE-IT primarily focused on heart-health outcomes, subsequent studies have suggest potential mental health benefits as well. Omega- 3 fatty acids are known to play a crucial role in brain health, and studies have linked higher omega-3 intake with reduced risk of depression and anxiety. An influential study on omega-3s found these molecules have anti-inflammatory properties that are thought to help reduce symptoms of depression and anxiety.3

Beyond Inflammation: Other Health Perks

Beyond just anti-inflammatory properties, fish oil also has other unexpected health perks:

  • Brain Boost: DHA is a major structural component of the brain, and studies link higher omega-3 intake to improved memory and reduced risk of cognitive decline.4
  • Joint Relief: Omega-3s help reduce joint pain and stiffness in conditions like rheumatoid arthritis by blocking inflammatory pathways.5
  • Eye Protection: DHA supports retinal health, potentially slowing age-related vision loss and alleviating dry eye syndrome.6

How to Reel In the Benefits

Food First:

Naturally, fatty fish such as salmon or sardines are a rich source of fish oil, and the best way to get your fill! Fish is also rich in vitamins A, B12, and D, along with protein and other beneficial micronutrients.

Supplements:

If you don’t enjoy regular fish consumption, supplementation can be beneficial to you. Here’s what to look for:

  • A reliable brand with 3rd party testing (tested for purity by a lab outside of the selling company) to avoid getting tainted or spoiled fish oil capsules. A good resource is the IFOS, or International Fish Oil Standards website.
  • 1,000-2,000mg of combined EPA/DHA per serving

The Catch?

Fish oil isn’t a cure all- it works best as part of an overall healthy lifestyle. Check with your doctor before starting supplementation, especially if on medication that thins blood.

The Bottom Line

Chronic inflammation can lead to many serious conditions, from heart disease to mental health disorders. Research shows that fish oil’s omega-3 fatty acids act as powerful agents, calming overactive inflammatory responses while supporting heart health, brain function, and more.

Whether you’re grilling salmon or taking your morning supplement, adding omega-3s to your routine could help you stay hooked on health and keep inflammation in check.

References

  1. Harris, W. S., Tintle, N. L., Imamura, F., Qian, F., Korat, A. V. A., Marklund, M., Djoussé, L., Bassett, J. K., Carmichael, P.-H., Chen, Y.-Y., Hirakawa, Y., Küpers, L. K., Laguzzi, F., Lankinen, M., Murphy, R. A., Samieri, C., Senn, M. K., Shi, P., Virtanen, J. K., … Mozaffarian, D. (2021). Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies. Nature Communications, 12(1), 2329. https://doi.org/10.1038/s41467-021-22370-2 
  2. Bhatt, D. L., Steg, P. G., Miller, M., Brinton, E. A., Jacobson, T. A., Ketchum, S. B., Doyle, R. T., Juliano, R. A., Jiao, L., Granowitz, C., Tardif, J.-C., & Ballantyne, C. M. (2019). Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia. New England Journal of Medicine, 380(1), 11–22. https://doi.org/10.1056/NEJMoa1812792
  3. PhD, D. M., MD. (2018, August 3). Omega-3 fatty acids for mood disorders. Harvard Health. https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414
  4. Wei, B.-Z., Li, L., Dong, C.-W., Tan, C.-C., & Xu, W. (2023). The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline: Evidence from Prospective Cohort Studies of Supplementation, Dietary Intake, and Blood Markers. The American Journal of Clinical Nutrition, 117(6), 1096–1109. https://doi.org/10.1016/j.ajcnut.2023.04.001
  5. Goldberg, R. J., & Katz, J. (2007). A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain, 129(1–2), 210–223. https://doi.org/10.1016/j.pain.2007.01.020 
  6. Downie et al. (n.d.). Omega‐3 and omega‐6 polyunsaturated fatty acids for dry eye disease—PMC. Retrieved April 2, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC6917524/
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