Like with many wellness trends, supplement chatter tends to come and go (with varying levels of efficacy). While there’s not always a ton of clinical data behind the trends—and medical professionals rarely agree on efficacy (ahem, DIY sunscreen)—there is one supplement that many experts agree on. It’s probably time you started taking fish oil.
“High-quality fish oil is one of the few supplements I’d consider foundational for most,” explains LA-based board-certified nutritionist, chef, and author Mia Rigden. “Omega-3 fatty acids, from fish oil, are involved in so many critical functions in the body. Most people eating a modern Western diet are getting far too many omega-6 fatty acids relative to omega-3s, and that imbalance drives inflammation. Fish oil helps correct that ratio.”
According to Fernando Carnavali, MD, associate professor of general internal medicine at Mount Sinai, fish oil supplements are one of the most commonly consumed non-vitamin natural products in the United States—and for a science-backed good reason.
“Fish oil can provide cardiometabolic and anti-inflammatory benefits, while being seen as a more natural option compared to medications,” he explains. “Patients are also drawn to the idea of a single supplement supporting heart, brain, and joint health simultaneously.”
Dietary-supplement specialist and researcher Denise John, PhD, previously confirmed to Vogue that supplementing your diet with a quality fish oil can boost your omega-3 fat intake, which can improve immune response and overall health: “It can affect our brain function, immune system, mood, focus, vision, inflammatory response, heart function, respiratory function, metabolic health, and more.”
If you’re looking for another skin-care supplement to add to your arsenal, there may be more effective options out there. That said, double board-certified dermatologist and dermatopathologist Morayo Adisa, MD, explains that while fish oil doesn’t offer any immediate skin-care benefits, it could be helpful indirectly: “Fish oil is rich in omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects and can help to improve skin-barrier function.”
It’s a similar story with the oil’s digestive benefits. “Fish oil isn’t the first thing people think of for gut health, but there’s some good research here,” Rigden says. “The anti-inflammatory properties of omega-3 fatty acids can help support the gut lining and may be beneficial for people dealing with inflammatory gut conditions, and I’ve seen some emerging research about a potential connection between omega-3s and the microbiome.”
Rigden also points out that for women approaching perimenopause and beyond, fish oil can be a worthwhile addition to their routine. “Omega-3s become even more critical, supporting cardiovascular health, mood stability, joints, and cognitive function at a stage of life when all of those systems are in flux.”
She adds that she’s especially intentional about recommending it to clients who are pregnant or postpartum, over the age of 45, navigating perimenopause, have cardiovascular risk factors, or are dealing with chronic inflammation, skin issues, or mood instability. “It covers a lot of ground, which is part of why I find it so valuable.”
Two major reasons fish oil has stood the test of time in medicine cabinets are accessibility and mildness. Dr. Carnavali says that fish oil supplements are generally well tolerated, with common adverse effects including gastrointestinal discomfort, nausea, and that signature fishy aftertaste. He adds that some formulations, especially those containing DHA, may raise LDL levels (often referred to as bad cholesterol) and points out that not all formulas are created equal.
“Variability in supplement quality remains an important concern in over-the-counter products,” he explains. As for which form to opt for, he says the choice mostly comes down to which you’ll take more consistently with your lifestyle. “Both capsules and liquid preparations seem to be equivalent in efficacy, when they deliver comparable amounts of EPA and DHA. Capsules are often preferred for convenience and palatability.” He adds that you should always talk with your primary-care physician before starting a supplement.
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