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The Ultimate Guide to Omega-3 Fish Oil Benefits

The Ultimate Guide to Omega-3 Fish Oil Benefits

, by Hi-Health, 4 min reading time

omega-3 fish oil benefits

Think of Omega-3s as a major player in helping your body function normally. They provide many different health benefits, so you can continue doing all the things you love. Let's take a look at Omega-3 health benefits below.

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Eye Health

Omega-3 fatty acids may be essential for optimal visual development. Dry eyes have been linked to omega-3 deficiency.1 Research shows Omega-3s found in fish oil can help promote the production of healthy tears in eyes as well.* Omega-3s are great with other eye health nutrients Lutein and Zeaxanthin, too.

Keep your joints healthy

Joint Health

Research suggests that Omega-3s may help relieve occasional pain and inflammation ad help facilitate a healthy range of motion.2 For even more joint support, try supplementing Omega-3s with other effective joint nutrients - Glucosamine, Chondroitin, MSM and Collagen.

Heart Health

Heart Health

Omega-3s found in fish oil can help support a healthy heart and cholesterol levels already within the normal range.3 Want more powerful support? Omega-3s pair nicely with healthy heart ingredients: Policosanol, CoQ10, Hawthorn Extract, and Plant Sterols.

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Brain Health

Many studies have positively linked a high intake of omega-3s with healthy brain function and development. 3 Looking for other nutrients for brain health that work well with Omega-3s? Try Ginseng or Ginkgo Biloba.

What are Omega-3s?

The American Heart Association recommends eating fish (particularly fatty fish) at least twice a week. This is because fish oil is rich in the two types of Omega-3 essential fatty acids – EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—that are considered essential for heart health and brain health, among other well-researched benefits. Low levels of EPA and DHA, have been linked to less than optimal health.

EPA Essential Fatty Acids
This long-chain omega-3 fatty acid is essential for overall health and well-being. It is more strongly associated with heart health than DHA. The body does not hold EPA in large amounts in the brain or retina.

DHA Essential Fatty Acids
This long-chain omega-3 fatty acid is more well known for its role in brain and eye development and function. DHA is the most abundant omega-3 in the brain and retina and found in every cell throughout the body.

If you’re not a fan of seafood, or can’t get enough Omega-3 benefits through your diet alone, supplementing with high-quality fish oil may be the best option for you.

How much Omega-3 do I need?

Although there is no established DRI (dietary reference intake) for omega-3s, leading the U.S. and international health organizations recommend regular consumption for optimal health.

  • 250 mg of EPA and DHA from fish may have protective benefits for cardiovascular health.
  • Up to 3 grams daily is generally recognized as safe.

Determining the right dose for you is dependent on your health goals. Although the benefits of EPA and DHA often go hand in hand, EPA is more commonly associated with heart health benefits, while DHA is tied more strongly to normal brain development and function.

Finding high-quality Omega-3 Fish Oil

Fish oil supplements must undergo rigorous testing for contaminants found in fish, primarily mercury. When shopping for high-quality fish oil, consider this guide:

  • Purity and Freshness: Manufacturers of fish oil should be able to supply a certificate of analysis (COA) to retailers for identity and quality of ingredients.
  • Potency: To maximize the benefits of fish oil such as promoting healthy inflammation, fish oil must contain a high amount of EPA and DHA.
  • Added Nutrients: Some fish oil also contains other nutrients for additional benefits. For example, pairing Vitamin E with fish oil can provide your body with antioxidant benefits that protect your cells against damage and further support a healthy inflammatory response.


1. American Optometric Association
2. Arthritis Foundation
3. National Institutes of Health: Office of Dietary Supplements
4. United States Department of Agriculture
5. Colorado State University
6. Oregan State University


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