Omega-3 fish oil supplements are among the most popular supplements in the United States.

Look through any health magazine and you are bound to find an ad for a fish oil product that touts various benefits, such as “Good For the Heart,” “Better Brain Health,” or “Boosts Immune System.” But does the science support claims like these, or are they mostly hype?

Fortunately for us, the science behind fish oil is just as exciting as the hype.

What is Fish Oil?

Fish oil is extracted from the tissues of fish that contain omega-3 fatty acids. Fish do not actually produce omega-3 fatty acids on their own but accumulate them from algae. Fish oil is highly regarded because it contains large amounts of the two most desirable omega‑3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Just like fish, our bodies cannot make omega‑3 fatty acids on their own, so we must get them through food or supplementation. Dietary omega‑3s come from animal sources such as fish or krill, and plant-based sources like walnuts, flax, or chia seeds. The challenge with plant-based sources is that they mostly provide alpha‑linolenic acid (ALA), which the body inefficiently converts into EPA and DHA. Fish oil provides the most absorbable and useful forms of omega‑3s.

What Do Omega‑3 Fatty Acids Do?

Omega‑3 fatty acids are required throughout the body for a wide array of essential functions. They support cell membrane health, hormone production, blood clotting regulation, and the contraction and relaxation of artery walls.

A study published in The British Journal of Cardiology found that populations consuming EPA/DHA‑rich fish have lower rates of coronary heart disease and sudden cardiac death. One of the most important roles of omega‑3s is reducing harmful inflammation — the kind that damages healthy cells rather than healing wounds or infections.

DHA is an essential building block in the brain for neurological and visual development. As the most abundant fatty acid in the brain, DHA is needed throughout infancy and adulthood for optimal mental function. Research in Pharmacological Research confirms DHA’s role in brain health and links low DHA levels to depression and cognitive decline.

EPA is primarily responsible for omega‑3’s anti‑inflammatory benefits. A study in Brain, Behavior and Immunity showed that EPA reduces inflammatory proteins and helps the body shut off inflammation once it is no longer needed. This is especially important given our excessive intake of omega‑6 fatty acids.

What Are the Differences Between Omega‑3s and Omega‑6s?

EPA and DHA help balance the body’s ratio of fatty acids by increasing omega‑3 levels to counterbalance the more abundant omega‑6s. Omega‑6 fatty acids are essential for health, supporting skin and hair growth, bone health, metabolism, and reproductive function.

Omega‑6s also support wound healing by promoting inflammatory hormones — a necessary part of the immune response. However, when omega‑6 intake far exceeds omega‑3 intake, inflammation can spiral out of control. A study in Biomedicine & Pharmacotherapy confirmed that excessive omega‑6 intake relative to omega‑3s contributes to inflammation, cardiovascular disease, cancer, and autoimmune disorders.

Before the industrial revolution, humans consumed a roughly 1:1 ratio of omega‑6 to omega‑3. Today, due to processed foods, refined grains, and vegetable oils, omega‑6 intake has skyrocketed.

“Studies have confirmed the importance of balancing omega‑3 and ‑6 levels by finding that getting more ‑6s than ‑3s leads to runaway inflammation, cardiovascular disease, cancer, and autoimmune diseases.”

Recent research in Biochemical Pharmacology found that people eating a Western diet often consume up to 25 times more omega‑6s than omega‑3s. Omega‑6s are abundant in refined carbs, cereal grains, and vegetable oils such as sunflower, soybean, peanut, and corn. Since avoiding omega‑6s entirely is neither realistic nor desirable, the best solution is to increase omega‑3 intake while improving dietary choices.

Why Supplement?

Fish is an excellent source of easily absorbed omega‑3 fatty acids, as well as vitamin D and selenium. However, many people cannot realistically eat enough fish to reach optimal omega‑3 levels.

A study in the Journal of the American Medical Association found that one to two servings of EPA/DHA‑rich fish per week provide the minimum amount needed for significant health benefits. For those who want a stronger dose — or who do not want to eat fish multiple times per week — fish oil supplements are the most practical way to achieve a balanced omega‑6 to omega‑3 ratio.

Not all fish oil supplements are created equal. Fish oil is delicate and can oxidize or become rancid if exposed to heat, light, or oxygen. Poor manufacturing practices can also result in contamination with heavy metals or other toxins. It is important to choose brands that rigorously test for purity and potency.

At Oakway Naturals, we only carry brands that meet the highest standards. One of my favorites is Orthomega 820 by Ortho Molecular. The fish oil is sourced from omega‑3‑rich sardines and anchovies from the cold‑water coasts of Chile — one of the least industrialized coastlines in the world. For those who prefer a liquid form, Ortho Molecular also offers Orthomega Liquid Fish Oil.

A study from Oregon State University found that cold‑water fish like anchovies and sardines contain more EPA/DHA than warm‑water fish such as bass and perch. Cold‑water environments require higher fat concentrations, resulting in more omega‑3 content. Smaller fish also tend to accumulate fewer contaminants.

If you'd like to learn more about how inflammation contributes to chronic illness — and how omega‑3 fish oil can help reduce cellular inflammation — read my article How Long Term Inflammation is Hurting You Now. If you have any questions about the concepts discussed here or anything else, you can reach our customer service team at customerservice@oakwaynaturals.com or call 888‑460‑3091.

Until next time, stay healthy!

Yours in health,

Dr. Gregg Gittins