Keep heart and brain healthy

What is fish oil?

Fish oil is extracted from fatty cold-water fish and is best known for its natural content of certain omega-3 fatty acids. The two most important are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid); they are stored directly in fish tissue and are particularly well utilised by the human body.

Fish such as mackerel, herring, salmon and sardine serve as the main source. Remarkably, these animals do not produce omega-3 fatty acids themselves. They obtain them from microalgae at the base of the food chain. In this way, the health-relevant substances ultimately end up in the oil that is harvested.

Fish oil therefore plays a significant role for people who eat little or no fish but still need EPA and DHA. The ongoing demand for such supplements shows how established this product is—especially in regions where fresh fish is hard to obtain or is not consumed regularly for taste, ethical or environmental reasons.

What are the benefits of fish oil?

Marine-sourced oil rich in omega-3 contains valuable fatty acids that can produce numerous health-promoting effects in the body. Its importance for the cardiovascular system is notable: the supplement can improve blood lipid profiles by raising HDL cholesterol while lowering triglycerides and LDL cholesterol. This effect can reduce the risk of heart disease. In addition, fish oil has a mild blood-pressure-lowering effect, which also benefits heart health.

Another benefit is the possible protective effect against cardiac arrhythmias. Studies suggest that regular fish oil intake can stabilise heart rhythm and help prevent dangerous rhythm disturbances. The substance also has anti-inflammatory properties that can be useful in chronic inflammatory conditions such as rheumatoid arthritis.

Moreover, the oil appears to be beneficial for the skin. It supports the absorption of fat-soluble vitamins like A and D and may help protect the skin from environmental stressors such as air pollution. Early research also indicates it may relieve dry eyes and slow the progression of age-related eye diseases, such as macular degeneration.

Omega-3s from fish sources are increasingly studied in the mental health area as well. There is some evidence they may have a positive impact on emotional well-being—for example with mood fluctuations or depressive symptoms. This is partly supported by observations in regions with high fish consumption, where mental health issues are less common.

Is fish oil really good for the brain?

Yes. Due to its DHA and EPA content, fish oil can play an important role for brain health and function. DHA is a central component of cell membranes in the brain and contributes substantially to membrane flexibility and signal transmission between neurons. Adequate DHA levels therefore support concentration, memory and cognitive performance.

In particular during pregnancy and early childhood, DHA is crucial for healthy brain development. Studies show that adequate supply during this period can be associated with better cognitive abilities and more stable sleep patterns in children.

Even in adulthood, sufficient omega-3 intake remains important: it can help prevent age-related cognitive decline and is associated with improved memory performance. Deficiencies, on the other hand, can slow neural signalling and adversely affect concentration and recall.

What does fish oil do for muscle building?

Fish oil supplies valuable omega-3 fatty acids that support muscle building on several levels. The polyunsaturated components promote the formation of new muscle proteins by making protein synthesis more efficient. This process is central to muscle growth.

They also promote recovery after intense training by reducing inflammatory processes in muscle tissue. This can not only alleviate muscle soreness but also help the body become ready for further training more quickly, allowing more consistent workouts.

Another important effect is the improved circulation, which ensures optimal delivery of oxygen and nutrients to muscles. This enables effective repair and growth processes and is particularly beneficial for athletes facing high training loads.

Research also shows that omega-3s can counteract age-related muscle loss in older adults. They help maintain muscle mass, improve insulin sensitivity and thereby support amino acid uptake into muscle cells and protein synthesis.

What are alternatives to fish oil?

An effective plant-based alternative to fish oil is algal oil. It contains the same omega-3 fatty acids (EPA and DHA) that are important for the heart, brain and inflammatory processes. These originate directly from microalgae, the original source for fish. Algal oil is therefore especially suitable for people who avoid animal products or react to fish.

Unlike fish oil, algal oil is produced under controlled conditions, making it free from heavy metals and other contaminants. It also offers a favourable omega-3 to omega-6 ratio and is neutral in taste.

Flaxseed oil is often mentioned as an alternative. However, it contains only alpha-linolenic acid (ALA), a precursor of EPA and DHA. Because the human body converts ALA into the active forms only to a very limited extent, the benefit is limited. Flaxseed oil is also highly prone to oxidation and much less stable.

What are possible side effects of fish oil?

Although fish oil is a valuable source of omega-3 fatty acids, it can also cause undesirable effects. Many users report an unpleasant fishy belch after taking capsules. This effect is common and can be accompanied by bad breath, which many find bothersome.

The gastrointestinal tract can also be sensitive to fish oil preparations in some people. Possible complaints include nausea, mild heartburn or loose stools. At higher doses, diarrhoea can also occur. In individual cases this may be related to the oil base or to an individual intolerance to fish components, for example in the case of an allergy.

There is also evidence that high intake of omega-3 fatty acids can affect blood coagulation. Because of their blood-thinning effect, they could increase the risk of bleeding, especially if medications with a similar effect are already being taken. This potential interaction should be considered in sensitive individuals or those with pre-existing conditions.

Another point under increasing scientific discussion concerns possible effects on heart rhythm. Some studies suggest that very high amounts of certain omega-3 components could be associated with an increased risk of atrial fibrillation, particularly in predisposed individuals.

How to take fish oil correctly: helpful tips

• It is advisable to include fatty cold-water fish such as salmon, tuna, herring and sardines in the diet three times a week. Note, however, that fish can contain mercury and other potentially toxic residues that carry certain health risks. 
• Because of marine pollution, regular consumption of fatty fish may not always be safe, so people turn to high-quality omega-3 supplements. These are tested for heavy metal contamination and plastics. 
• Always take fish oil capsules with a meal that contains fat. This improves their absorption. 
• Ensure adequate antioxidant supply. If the body has too few antioxidants, the fish fatty acids can oxidise. Complement your diet with vitamin C or other antioxidant substances to protect the sensitive ingredients.
• Avoid products with synthetic vitamin E. Natural vitamin E is listed on the packaging as D-alpha-tocopherol or mixed tocopherols.
• Fish oil capsules can also help with sleep problems. Take them two hours before going to bed. Studies show they can contribute to longer sleep.
• Follow the recommended daily dose on the packaging. If you take fish oil capsules in addition to a fish meal, reduce the dose. Otherwise, the risk of internal bleeding can increase.
• Consume 300–600 mg EPA/DHA daily, depending on individual needs slightly more if necessary. If you take fish oil as a supplement, do not exceed the limit of 2'000 mg per day to avoid possible side effects.
• Cover your alpha-linolenic acid (ALA) requirement of 1'100 to 1'600 mg per day easily with high-quality plant oils. For example, 1 tablespoon of hemp oil already provides about 2'000 mg of ALA, which is more than sufficient.
• When buying fish oil capsules, pay attention to the catch area: preferably the fish should come from the southern Pacific and be as small as possible. Small fish such as sardines and anchovies contain fewer toxins. To minimise oxidation risks, ensure the oil is processed near the catch area. Always check quality control. 
• Taking wild-caught fish oil with a natural antioxidant specifically supports your vision, heart function and brain function.
• If you experience acid reflux after taking fish oil capsules, you may have weak digestion or have chosen a product of inferior quality. 

Whether in capsule form or via the diet – fish oil can effectively support health. It is important to focus on purity and appropriate dosing.