Fish oil has earned a strong reputation in the world of health and wellness—but what exactly is it, and why is it so widely recommended? In this post, we’ll break it down: what fish oil is, what it’s made of, how it works in the body, and the key health benefits it may offer. Whether you're thinking of adding it to your daily routine or just curious about the hype, here’s your science-backed guide to one of nature’s most talked-about supplements.
What Is Fish Oil?
Fish oil is a dietary supplement derived from fatty fish like salmon, mackerel, sardines, anchovies and tuna. Its main active ingredients are two types of omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
These are essential fatty acids, meaning your body can’t produce them on its own—you must get them through diet or supplements. While fatty fish and certain seafood (like oysters and sea bass) are excellent sources, you can also find smaller amounts of omega-3s in plant-based foods like flax seeds, seaweed, and walnuts.
Why Omega-3s Matter
Omega-3 fatty acids, especially EPA and DHA, are critical to overall health. Research shows they support:
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Cardiovascular function
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Brain development and cognitive health
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Immune system regulation
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Nervous system maintenance
In fact, low DHA levels have been linked to memory loss and reduced concentration. DHA is the primary structural fat in the brain—essential for cognitive performance and mental health (Arterburn, 2007).
How Fish Oil Works in the Body
Our cells are surrounded by a lipid bilayer, a membrane composed of fats (lipids) that regulates what enters and exits the cell. The composition of your diet—especially the types of fat you eat—affects the fluidity and function of this membrane.
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Diets rich in omega-3s increase membrane flexibility, especially in neurons, enhancing the function of neurotransmitters like serotonin.
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Diets high in saturated fats can lead to rigid membranes and impaired signaling.
Omega-3s not only enhance membrane fluidity but also play a role in cell membrane repair, remodeling, and resilience, supporting healthy cellular function across the body.
Modern Diets: The Omega Imbalance
In Western diets, we typically consume far more omega-6 fatty acids (from processed foods and plant oils) than omega-3s. Omega-3s are prone to oxidation and are largely absent in shelf-stable, processed products.
Historically, human diets were naturally richer in omega-3s—thanks to foods like fish, seaweed, algae, insects, flax, and hemp. Today, these sources are much less common. That imbalance may contribute to issues ranging from inflammation to mood disorders.
As the old saying goes, “You are what you eat.” And when it comes to fats, that may be truer than we think.
The Benefits of Fish Oil
Adding EPA and DHA through fish oil supplements can offer a variety of health benefits, including:
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Brain health: Supports cognitive function, reduces age-related decline, and may help with depression and anxiety (Welty, 2023).
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Heart health: Helps lower triglycerides, slightly reduce blood pressure, and decrease the risk of cardiovascular events (Shahidi, 2018).
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Inflammation: Omega-3s are powerful anti-inflammatory agents, useful in managing conditions like rheumatoid arthritis (Raad, 2021).
While there is still more research and other lifestyle factors to consider, there’s really nothing fishy about this supplement—most people can benefit from more omega-3s, especially if their diet lacks fatty fish.
While fish oil is generally safe, it’s important to consult a healthcare provider before starting, especially if you take blood-thinning medications or have underlying health conditions.
Gnarly fish oil is sourced from Peruvian anchovies. They offer 800mg of EPA and 600mg of DHA per serving (2 softgels). They are also Friend of the Sea and GOED certified. We’re excited to introduce our new fish oil product—and even more excited about the benefits it may bring to your health and performance journey.
References:
Arterburn, L. M., Oken, H. A., Hoffman, J. P., Bailey-Hall, E., Chung, G., Rom, D., Hamersley, J., & McCarthy, D. (2007). Bioequivalence of Docosahexaenoic acid from different algal oils in capsules and in a DHA-fortified food. Lipids, 42(11), 1011–1024. https://doi.org/10.1007/s11745-007-3098-5
Raad, T., Griffin, A., George, E. S., Larkin, L., Fraser, A., Kennedy, N., & Tierney, A. C. (2021). Dietary Interventions with or without Omega-3 Supplementation for the Management of Rheumatoid Arthritis: A Systematic Review. Nutrients, 13(10), 3506. https://doi.org/10.3390/nu13103506
Shahidi, F., & Ambigaipalan, P. (2018). Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits. Annual review of food science and technology, 9, 345–381. https://doi.org/10.1146/annurev-food-111317-095850
Welty F. K. (2023). Omega-3 fatty acids and cognitive function. Current opinion in lipidology, 34(1), 12–21. https://doi.org/10.1097/MOL.0000000000000862
