Fish Oil: Nutritional Facts, Health Benefits, Side Effects


Medically reviewed by

Bajaj Finserv Health


10 min read

Key Takeaways

  • Fish oil offers both therapeutic and cosmetic benefits
  • Use fish oil for thicker hair and to control dandruff
  • Indigestion and nausea are some side effects of fish oil

Fish oil is extracted from the tissues of fatty fish such as salmon, trout, and mackerel. It is a dietary supplement rich in omega-3 fatty acids and other important nutrients. Fish oil benefit has many cosmetic and therapeutic benefits. For instance, you may use this oil to treat heart diseases, lower your cholesterol level, and for other conditions [1]. Fish oil, omega-3 in particular, helps regulate your body’s natural functions. This is why it is often a part of a healthy diet suggested to you by dieticians.

However, you can also apply it to your hair to:

  • trigger hair growth

  • prevent dandruff

  • soothe an irritated scalp

Read on to know more about the various fish oil benefit for your hair.

Nutritional Benefits of Fish oil

The United States Department of Agriculture reports that one teaspoon of liquid oil from sardines provides the following:

  • Calories: 40.6
  • Fat: 4.5g
  • Carbohydrates: 0g
  • Protein: 0g
  • Vitamin D: 0.37mcg, 2% of the daily value

Fish oil supplements can differ in the type of fish used, the amount of oil present, and the capsule ingredients. These variations are due to the fact that dietary supplements are not required to be standardized in the United States. As a result, it is important to research different products before choosing one.

Fish oil is a type of oil that is extracted from fish. It's rich in omega-3 fatty acids, which are beneficial for health. These fatty acids can improve heart health, brain function and more.

Not all fish oils are created equal, however. Choosing a high-quality fish oil supplement is important to ensure you're getting the most benefit from it. A good quality fish oil supplement will be free of contaminants and have a high concentration of omega-3 fatty acids.

Benefit of Fish Oil

Fish Oil Benefits

May support heart health

Fish oil is a type of fat that is derived from fish. It is rich in omega-3 fatty acids, which are believed to support heart health. Studies have shown that people who consume fish oil on a regular basis have a lower risk of heart disease [1].

May help treat certain mental health conditions

There is growing evidence that fish oil may help treat certain mental health conditions, such as depression and anxiety. Fish oil is a rich source of omega-3 fatty acids, which are essential for brain health. These fatty acids have been shown to have anti-inflammatory and antidepressant effects.

Fish oil benefits for eye health

Fish oil contains omega-3 fatty acids, which are thought to play a role in preventing dry eye and other eye problems. Omega-3 fatty acids are found in oily fish, such as salmon, mackerel, and sardines. They can also be found in flaxseed oil, chia seeds, and walnuts.

May reduce inflammation Source

Fish oil supplements are a safe and easy way to get the anti-inflammatory benefits of omega-3 fatty acids. Omega-3 fatty acids are thought to have many health benefits. Recent studies have shown that fish oil supplements may help to reduce inflammation in the body [2].

Fish oil benefits for skin

Fish oil supplements offer a host of benefits for the skin. They are rich in omega-3 fatty acids and other nutrients that can help to improve the quality of the skin. Fish oil supplements can help to combat many skin-related problems, making them a great option for people who are looking to improve the health of their skin.

Fish oil benefits for women

Omega-3 fatty acids are essential for proper fetal brain development. Fish oil supplementation can also improve newborn brain function, visual system development, and motor skills in breastfeeding women.

May reduce liver fat

Fish oil is widely regarded as being beneficial due to its high concentrations of n-3 fatty acids, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are major regulators of pathways that contribute to decreased triglyceride and fatty acid production and breakdown in the liver.

May improve attention and hyperactivity in children

Omega-3 supplements may help to improve symptoms of attention deficit hyperactivity disorder (ADHD), according to some research. One study, for example, found that after 3 months of supplementation, improvements were seen in a quarter of kids and teens with ADHD [3]. By 6 months, half of the participants had shown improvements in symptoms.

May improve asthma symptoms and allergy risk

Omega-3 fatty acids, found in fish oil, have been shown to help reduce inflammation of the airways, which can lead to asthma attacks. Several studies have been conducted on the link between fish oil and asthma, with mostly positive results [4].

Fish oil benefits for hair

This oil can boost blood flow to your head. It can open up hair follicles and deliver nutrients right where they are needed. This can improve hair growth rate and its cycle. This is a form of healthy fat that is capable of nourishing and conditioning a dry and flaky scalp from within. This can boost hair growth and help you prevent hair loss. A 2018 study found that mackerel-derived fermented fish oil benefit and promotes hair growth [2].

Controls Dandruff

If you have a deficiency in omega-3 fatty acids, your dandruff problem may worsen [3]. The omega-3s in fish oil benefit regulate oil production on your skin. This prevents the formation of dandruff.

Leads to Thicker Hair

Using hair oil makes hair shafts stronger and helps hair in its growth stage. This is the reason why it can lead to thick hair and give a person the appearance of having more hair. This oil too helps with thinning hair. Supplements containing omega-3, omega-6, and antioxidants result in improved hair density and reduce the telogen phase of hair growth as per a study [4].

 Improves Scalp Health

This oil is also good for your scalp due to its antibacterial properties, which help keep it clean [5]. It prevents aging and dermatitis. Fish oil benefit in wound healing and tackling allergies too [6].

 Reduces Hair Loss

Omega-3 fatty acids in This oil have anti-inflammatory properties. It also strengthens your hair and improves its volume. Omega-3 is said to restrain 5-alpha reductase, which is responsible for producing the hormone that leads to hair loss. This is why you can use fish oil benefit to reduce hair loss and promotes the overall health of your hair.

Additional Read: Benefits & Uses of Castor Oil

Sources of Fish Oil

There are a few different ways to get your hands on fish oil. You can take supplements, eat fish high in omega-3 fatty acids, or use a topical fish oil product.

Supplements are probably the most popular way to get fish oil, as they are easy to take ,and you can be sure you’re getting a good amount of the nutrient. You can find fish oil supplements at most health food stores or online.

Eating fish is another great way to get fish oil into your diet. Salmon, mackerel, herring, and sardines are all high in omega-3 fatty acids. If you don’t like fish, you can also get fish oil from flaxseeds, chia seeds, and hemp seeds.

Finally, you can also use topical fish oil products. These are usually in the form of a cream or ointment that you can apply to your skin. Some people find that this helps to relieve pain and inflammation.

How to Use Fish Oil for Hair Growth?

1. Add Fish to Your Diet

Eat fish such as mackerel, salmon, sardines, herring, and trout. These fish are rich in omega-3 fatty acids. You can also add fish oil to certain recipes and even to smoothies. However, check if you are allergic to this oil before adding it to your diet.

2. Consume Supplements

You can also have fish oil supplements in the form of capsules and pills. However, consult a nutritionist or dietician before buying and having these capsules. A doctor will help guide you on its correct dosage.

3. Make Use of Hair Masks

Evidence suggests that a mixture of olive oil and fish oil can nourish and moisturize your hair. Making use of similar hair masks can help you get thick, healthy and shiny hair.

Precautions For Fish Oil

Fish oil supplements are a popular way to get omega-3 fatty acids, which are beneficial for heart health, brain function and more. But there are a few things to keep in mind when taking fish oil supplements.

First, be sure to buy a quality product from a reputable source. Look for supplements that are certified by organizations like the US Pharmacopeia or

Second, take fish oil supplements with food, preferably with a fat meal. This will help your body absorb the fatty acids more effectively.

Third, be aware that fish oil supplements can interact with certain medications, such as blood thinners and cholesterol-lowering drugs. If you are taking any medications, check with your doctor before taking fish oil supplements.

Finally, don't take more fish oil than recommended. The safe upper limit for adults is 3 grams per day. Taking more than that could cause problems like nausea, diarrhea and bleeding.

By following these simple tips, you can safely enjoy the benefits of fish oil supplements.

Fish Oil Side Effects

Fish oil is a popular supplement that many people take to improve their health. Although it is generally safe, there are some side effects that you should be aware of.

The most common side effect of fish oil is indigestion. This can cause nausea, vomiting, and diarrhea. If you take fish oil with a meal, it is less likely to cause indigestion.

Fish oil can also thin your blood. This can lead to bleeding and bruising. If you take blood thinners, such as warfarin (Coumadin), you should not take fish oil without talking to your doctor first.

Fish oil can also interact with some medications, such as those used to treat high blood pressure and depression. Be sure to talk to your doctor before taking fish oil if you are taking any medications.

In rare cases, fish oil can cause an allergic reaction. Symptoms include hives, difficulty breathing, and swelling of the face, lips, and tongue. If you experience these symptoms, stop taking fish oil and seek medical help right away.

Overall, fish oil is a safe supplement that can improve your health. However, it is important to be aware of the possible side effects. If you experience any problems, be sure to talk to your doctor.

The side effects of fish oil are usually mild. Some of these include:

  • bad breath

  • fishy aftertaste

  • smelly sweat

  • indigestion

  • nausea

  • diarrhea

This oil may be a problem for people with specific bleeding disorders. A high dose of fish oil may stop blood from clotting properly. Such doses may even increase the effects of anticlotting medications. You should speak with your doctor if you have health issues before using any fish oil supplement.

Additional Read: How to Care For Long Hair

You can use fish oil as part of a healthy diet to lower your cholesterol level, manage weight, reduce swelling and for healthy hair. However, you should speak to your doctor before you get started. You can consult with specialists on Bajaj Finserv Health to learn more about fish oil benefit and omega 3 this oil benefits. This way, you can use customised hair growth tips to boost your looks and confidence.

Frequently Asked Questions

Q What are the benefits of fish oil supplements?

There are a lot of benefits to taking fish oil supplements. One of the main benefits is that they help to improve heart health. Fish oil supplements can help lower blood pressure and cholesterol levels, reducing the risk of heart disease.

Fish oil supplements can also help to improve cognitive function and memory. They can also help to reduce inflammation and joint pain. In addition, fish oil supplements can help to boost the immune system and improve skin health.

Overall, there are many benefits to taking fish oil supplements. If you want to improve your health, then fish oil supplements may be a good option for you.

Q Which is the best omega-3 or fish oil?

Fish oil is an especially rich source of omega-3 fatty acids. Therefore, consuming fish oil is more beneficial for overall health. 

Q Is it good to take fish oil every day?

Consumption of fish oil every day is likely safe for most people.

Q Does fish oil make you gain weight?

Fish oil is a rich source of fat and calories, and consuming too much can increase your metabolic weight.

Q What are the side effects of taking fish oil?

The most common side effects include burping, fishy breath, and nausea. Some people may also experience allergic reactions, such as hives or itching.

Q How many fish oil pills should I take a day?

Though there are no conclusive recommendations, many health-conscious people aim to consume 250–500 mg per day of combined EPA and DHA — of which fish oil is an excellent source.

Q Upto what age can people consume fish oil?

People of all ages can conusme fish oil. Howeverm it is better to consult a healthcare professional before taking these supplements.

Published on 26 Nov 2021Last updated on 27 Jan 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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