What Are the Benefits of Fish Oil Pills?

Fish oil pills are everywhere nowadays. They're in pharmacies, pantries, and all over social media, too.

They're easy to find and widely promoted. Heck, I've been taking them for years, and they have been a staple for me.

But what are the benefits of fish oil pills, and what can they actually do for your health?

Fish oil pills provide omega-3 fatty acids that can help support heart health, brain function, and healthy inflammation (2, 7). But not all fish oil pills are created equal, and they're not necessary for everyone.

In this article, I'm going to break down the real, evidence-based benefits and limits of fish oil pills. You'll learn when it can help, how much to take, and what to look for in quality fish oil supplements.

In This Article:

• What Is Fish Oil?
• What Are Fish Oil Pills?
• Evidence-Backed Benefits of Fish Oil Pills
• How Much Fish Oil Should You Take Daily?
• When Should You Take Fish Oil Pills?
• How Long Does It Take for Fish Oil Pills to Work?
• Fish Oil Pills vs. Other Omega-3 Supplements
• Side Effects & Safety
• How to Choose the Best Fish Oil Pills
• Frequently Asked Questions
• Bottom Line

What Is Fish Oil?

Fish oil is exactly what it sounds like: healthy fats extracted from fish.

Fish oil is a source of long-chain omega-3 polyunsaturated fatty acids. More specifically, it's a source of the important omega-3 fats EPA and DHA.

In the western diet, most Americans only consume around 90 mg of EPA and DHA per day, which is far below the recommended 250-500 mg daily (1). EPA and DHA are the two most important omega-3 fats for human health, so this is a problem.

Here's a quick breakdown of what they do for us (2):

EPA (Eicosapentaenoic Acid) - Often linked to lower levels of inflammation. It may also help reduce the risk of cardiac events and help support insulin sensitivity.

DHA (Docosahexaenoic Acid) - Crucial for brain, nerve, and eye development. This is especially true for fetuses and infants who are still developing. It's important for adults, too, though.

Omega-3 fatty acids are not just something good to take. They're essential fatty acids because our bodies can't produce them on their own.

...and because so many people don't eat enough fatty fish every week, many choose to supplement with fish oil pills. I don't eat fish that often, and that's why I use them.

What Are Fish Oil Pills?

Fish oil pills are supplements that contain concentrated omega-3 fatty acids extracted from fatty fish like salmon, sardines, anchovies, and mackerel.

Most fish oil pills list combined EPA + DHA content on the label. Different products have different ratios, and many have very low amounts.

Not all fish oil pills are created equal in terms of dose and quality. There are different things to look for, and I'll expand on that in a bit.

If you ask me, the best fish oil pills provide at least 1000 mg of combined EPA and DHA per serving, are third-party tested for purity, and come from quality fish sources.

Evidence-Backed Benefits of Fish Oil Pills

Lowers Triglycerides

One of the clearest effects of taking fish oil pills is lowering blood triglyceride levels. For instance, studies show higher doses (2-4 g of EPA+DHA daily) can help reduce triglycerides by up to 30% or more (3).

This is one of the most well-established benefits of fish oil supplements, and it's backed by extensive research.

Supports Fetal and Infant Brain Development

DHA is a key structural fatty acid in the brain and retina. Maternal DHA intake during pregnancy is associated with improved infant visual development (4). It's also great for their brain as they develop.

Anti-Inflammatory Effects and Joint Symptoms

Omega-3s have anti-inflammatory properties, which make them highly desirable in today's world. When it comes to joint pain and stiffness, inflammation can play a big role.

For example, osteoarthritis is a common inflammatory condition that causes joint pain. Fish oil has been shown to help reduce pain and improve joint function in people with that condition (5).

Fish oil's anti-inflammatory properties also have beneficial effects on insulin resistance (6). Since roughly 40% of Americans have insulin resistance, fish oil pills could be a great idea for a lot of people!

Cardiovascular Health

Cardiovascular health has become an issue in modern society. Fish oil pills seem to have some significant benefits in this area.

Omega-3 fatty acids may help reduce the risk of major cardiac events, heart attacks, and cardiovascular-related deaths (7). They can also help lower the risk of coronary heart disease (7).

Now, you don't want to overdo it and take too many omega-3 fatty acids either. Too much of a good thing can become a bad thing. So stick to a regular serving when you take fish oil pills.

There are also some instances where you should be cautious about adding fish oil. So if you have a medical condition or take medications regularly, be sure to check with your doctor first.

Brain Health

Brain health is a big deal, if you didn't already know. As we age, we can have more trouble thinking clearly, recalling memories, and more.

Fish oil pills may be able to help with that. You see, omega-3 fatty acids have been shown to help support learning, memory, cognitive function, and more (8).

It's not magic, but it's a great benefit. Our brain is roughly 10-20% DHA, so it makes sense. Taking fish oil pills consistently can help support cognitive health and brain function as you age (8).

How Much Fish Oil Should You Take Daily?

General Health

In general, healthy men should aim for 1.6 grams of omega-3 per day. Healthy women should aim for 1.1 grams per day (9).

I'd recommend shooting for 1000 mg of combined EPA & DHA per day from fish oil pills for general health.

Therapeutic for Triglycerides

The AHA recommends 2–4 grams combined EPA+DHA daily for those with high triglycerides (10).

Prenatal / Infant Support

Pregnancy guidelines recommend 1.3-1.4 grams of omega-3 per day (9). Many obstetricians and gynecologists recommend that pregnant women stay away from fish because of the mercury in them. For this reason, fish oil pills are typically recommended when you're pregnant.

Always check the label when it comes to fish oil pills. Some may have only a few hundred milligrams of omega-3s per serving. Others may provide over 2 g per serving.

Not all fish oil supplements are the same. If you want a particular dose, make sure you read the supplement facts on the back of the bottle.

When Should You Take Fish Oil Pills?

You can take fish oil pills any time of day, but taking them with a meal can help reduce fishy aftertaste and may improve absorption of the omega-3 fatty acids (12).

Some people prefer taking fish oil pills in the morning with breakfast, while others take them with dinner. The most important thing is consistency. Pick a time you'll remember and stick with it.

Tips for Taking Fish Oil Pills

• Take with food to reduce GI upset and fishy burps.

• Some people freeze their fish oil capsules to minimize aftertaste.

• Split larger doses throughout the day (e.g., 1g morning, 1g evening).

• Store in a cool, dark place to prevent oxidation (the process where omega-3 fatty acids break down from exposure to oxygen, light, and heat, which can create ineffective and potentially harmful compounds).

• Take it regularly. Timing matters less than taking them consistently every day.

How Long Does It Take for Fish Oil Pills to Work?

The timeline for seeing benefits from fish oil pills depends on what you're taking them for:

Triglyceride Reduction: You may see results in 2-4 weeks of consistent use at therapeutic doses (2-4 g/day) (3).

Anti-Inflammatory Effects: Typically takes 4-6 weeks of consistent use to notice improvements in joint pain or inflammation markers (5).

Brain and Heart Health Benefits: Develop over months of regular supplementation. These are long-term benefits that build up with consistent use (7, 8).

Pregnancy Benefits: DHA accumulates in fetal brain tissue throughout pregnancy, so consistent supplementation throughout pregnancy is important (4).

The key with fish oil pills is consistency. Taking them sporadically won't give you the same benefits as daily use over weeks and months.

Fish Oil Pills vs. Other Omega-3 Supplements: What's the Difference?

Fish oil pills are the most common type of omega-3 supplement, but they're not the only option.

Fish Oil Pills

• Sourced from fatty fish (salmon, sardines, anchovies, mackerel)
• Contain both EPA and DHA
• Most researched form of omega-3 supplementation
• Can have a fishy aftertaste for some people

Krill Oil

• Sourced from tiny crustaceans
• Contains EPA, DHA, and astaxanthin (antioxidant)
• More expensive than fish oil
• May be easier to digest for some people

Algae Oil

• Plant-based omega-3 source
• Contains primarily DHA, less EPA
• Good option for vegetarians/vegans
• More expensive than fish oil

Cod Liver Oil

• Contains EPA and DHA plus vitamins A and D
• Can provide too much vitamin A if taken in high doses
• Traditional supplement with a long history of use

For most people, I'd argue that high-quality fish oil pills are the most cost-effective and well-researched option for omega-3 supplementation.

Side Effects & Safety

Common, Mild

Some people may notice a fishy aftertaste, burps, or mild stomach upset when taking fish oil pills. Taking them with food, or freezing the softgels, seems to help reduce these effects for many. Not everyone notices these things, though.

Bleeding Risk

At very high doses (>3 g/day), omega-3s can slightly increase bleeding tendency. This is because omega-3s can reduce platelet aggregation, which is key to blood clotting. People on blood thinners should talk with their doctor before taking fish oil pills. The same goes for those with bleeding disorders.

Contaminants

Choose third-party tested products. This can help to minimize exposure to heavy metals like mercury present in some fish.

Allergy

If you have seafood or fish allergies, check with your doctor before use.

Even with these potential side effects and safety concerns ... Most people tolerate fish oil pills well when taken at recommended doses (13).

How to Choose the Best Fish Oil Pills

Look for EPA+DHA Amounts

Listed (not just "fish oil mg"). Choose a product with at least a combined 1000 mg EPA + DHA per serving.

Look for Third-Party Testing

Consider this verification for potency and purity. This helps ensure you're getting what the label claims and minimizes contaminant exposure.

Wild-Caught, Cold-Water Sourced

Some great examples are sardines, anchovies, and mackerel. These fish are lower on the food chain and tend to accumulate fewer environmental contaminants like mercury and PCBs compared to larger predatory fish (14).

Make Sure It Doesn't Smell Funny

Many fish oil supplements come from fish oil that has been oxidized and has become rancid. Oxidized fish oil loses potency and may produce harmful compounds. If it smells strongly fishy in the bottle, it's best to look for a different one (15).

Frequently Asked Questions

Q: What Are Fish Oil Pills Good For?

Fish oil pills are good for providing omega-3 fatty acids (EPA and DHA). These critical omega-3s can help support heart health, brain function, and healthy inflammation. The most well-established benefits are lowering triglycerides and supporting fetal brain development during pregnancy (3, 4).

Q: Do Fish Oil Pills Reduce Heart Disease?

I cannot definitively say they will prevent you from getting it. However, fish oil pills can help reduce the risk factors associated with heart disease (11). One way fish oil can help with this is by helping to lower triglyceride levels.

Many studies show this benefit, and researchers tend to agree with the findings. If you do have high triglycerides, though, you should still check with your doctor.

Q: Are Fish Oil Pills Worth Taking?

Fish oil pills can be worth taking if you don't eat fatty fish 2-3 times per week. They can also be beneficial for people with high triglycerides, pregnant women, or those with inflammatory conditions like arthritis. If you already eat plenty of fatty fish, you may not need a supplement (9).

Q: Can I Take Fish Oil Pills Every Day?

Yes, most people can take fish oil pills every day. A typical dose of 1000 mg combined EPA+DHA daily is safe for general health. Higher doses (2-4 g/day) may be recommended for specific conditions like high triglycerides, but check with your doctor first (10).

Q: What's the Best Time to Take Fish Oil Pills?

You can take fish oil pills any time of day, but taking them with a meal can help reduce fishy aftertaste and improve absorption. Consistency matters more than timing. Choose a time you'll remember and stick with it.

Q: How Long Does It Take for Fish Oil Pills to Work?

For triglyceride reduction, you may see results in 2-4 weeks. Anti-inflammatory effects typically take 4-6 weeks of consistent use. Brain and heart health benefits develop over months of regular supplementation (3, 5).

Q: How Much Fish Oil Should I Take Daily for General Health?

Men need about 1.6 grams of omega-3 per day, and women about 1.1 grams per day (9). I recommend shooting for 1000 mg of EPA & DHA combined per day from fish oil pills for general health.

Q: Is Fish Oil Safe During Pregnancy?

DHA is important for fetal brain and eye development. If dietary fish intake is low, a supplement with DHA (like fish oil pills) is commonly recommended. However, it's still a good idea to check with your doctor first to make sure you're both on the same page.

Q: Should I Buy Liquid Fish Oil or Capsules?

Either is fine for providing EPA+DHA. Just make sure to choose products with third-party testing. That can help make sure you're taking a quality product.

Bottom Line

Fish oil is one of my favorite supplements, and one I take daily. Most people in America don't get enough omega-3 fats in their diet, and that's a problem.

These fats are essential, and low intake can set us up for unhealthy outcomes in the future. Fish oil pills can be a great way to get more of these essential omega-3 fats in our diet.

They're a convenient supplement rich in the omega-3s EPA and DHA, both of which are important for overall health.

If you're considering fish oil pills, make sure you're looking at a quality product. The doses of EPA and DHA can vary a lot between brands.

I recommend looking for one with at least 1000 mg of EPA & DHA combined.

If you have a medical condition, like high triglycerides, you may need a higher amount. In that case, talk to your doctor about how much you need first. That can help you determine the best fish oil supplement for you!

At 1st Phorm, we offer Full-Mega: an omega-3 fish oil supplement with an impressive 2,500 mg of omega-3 per serving. Within that, there's a combined 1,500 mg of EPA & DHA.

It's also sourced from wild-caught, cold-water fatty fish like sardines, herring, anchovies, and mackerel. In the fish oil world, these are ideal sources to get it from.

I've been using it for years and can confidently say Full-Mega has made a big difference for me. If you don't eat a lot of fish every week, I think it's worth a shot! Shop Full-Mega here.

If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.

Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central.

We'll be more than happy to help in any way we can!

References:

(1) Froyen E, Maarafi Z. The Consumption of Omega-3 Fatty Acids in American Adults. Curr Dev Nutr. 2022;6(Suppl 1):902.

(2) Banaszak M, et al. Role of Omega-3 fatty acids eicosapentaenoic (EPA) and docosahexaenoic (DHA) as modulatory and anti-inflammatory agents in noncommunicable diet-related diseases - Reports from the last 10 years. Clin Nutr ESPEN. 2024;63:240-258.

(3) Shearer GC, et al. Fish oil -- how does it reduce plasma triglycerides? Biochim Biophys Acta. 2012;1821(5):843-51.

(4) Coletta JM, et al. Omega-3 Fatty acids and pregnancy. Rev Obstet Gynecol. 2010;3(4):163-71.

(5) Deng W, et al. Effect of omega-3 polyunsaturated fatty acids supplementation for patients with osteoarthritis: a meta-analysis. J Orthop Surg Res. 2023;18(1):381.

(6) Sinha S, et al. The Effect of Omega-3 Fatty Acids on Insulin Resistance. Life (Basel). 2023;13(6):1322.

(7) Shen S, et al. Omega-3 Fatty Acid Supplementation and Coronary Heart Disease Risks: A Meta-Analysis of Randomized Controlled Clinical Trials. Front Nutr. 2022;9:809311.

(8) Dighriri IM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022;14(10):e30091.

(9) NIH Office of Dietary Supplements. Omega-3 Fatty Acids. U.S. Department of Health and Human Services. 2025.

(10) Skulas-Ray AC, et al. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Circulation. 2019;140(12):e673-e691.

(11) Artham SM, et al. Fish oil in primary and secondary cardiovascular prevention. Ochsner J. 2008;8(2):49-60.

(12) Lawson LD, Hughes BG. Absorption of eicosapentaenoic acid and docosahexaenoic acid from fish oil triacylglycerols or fish oil ethyl esters co-ingested with a high-fat meal. Biochem Biophys Res Commun. 1988;156(2):960-3.

(13) Bradberry JC, Hilleman DE. Overview of omega-3 Fatty Acid therapies. P T. 2013;38(11):681-91.

(14) Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA. 2006;296(15):1885-99.

(15) Albert BB, et al. Oxidation of marine omega-3 supplements and human health. Biomed Res Int. 2013;2013:464921.

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