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What Can Fish Oil Do? Benefits of Omega-3 Fish Oil Explained
May 1, 2026 | 5 min read

Fish oil is actually a tried-and-true supplement. In an effort to up their omega-3 levels, people have been supplementing with fish oil for decades—and eating fish for much, much longer.1

But what can fish oil do, exactly, and what is omega-3 fish oil good for? Keep reading for answers to these questions, along with an explainer on fish oil versus omega-3s, the daily health benefits of supplementing with fish oil, possible side effects to know about, and tips for buying supplements.

What Is Fish Oil and What Are Omega-3 Fatty Acids?

We'll start with the basics: what fish oil and omega-3s are, what they mean in the context of supplements, and how they're related.

What Is Fish Oil?

Fish oil is a type of nutritional oil that comes from—you guessed it—fish. Also known as a healthy fat, the oil is a type of omega-3 fatty acid. It can be sourced from fish like mackerel, salmon, anchovies, sardines, cod, and herring, as well as other types of seafood.2 People take fish oil in supplement form to support the body's healthy inflammatory response and promote whole-body functioning.3

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a form of healthy fats, specifically polyunsaturated fats (PUFAs). The body needs omega-3s to survive and function but can't make enough on its own. That's why some people take supplements or aim to eat foods rich in PUFAs. Fish oil, soybean oil, flaxseeds, and walnuts are sources of omega-3 fatty acids.4

Three important types of omega-3s are DHA (short for docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid).

How Fish Oil Delivers Omega-3s

Fish oil is a particularly great source of DHA and EPA (it has a smaller amount of ALA). A fish oil supplement delivers these omega-3s to the body in absorbable forms. The most absorbable forms are typically triglycerides or ethyl esters, which can easily get into cells, allowing the body to use them.2,5

What Are the Benefits of Fish Oil?

Fish oil offers numerous health benefits for daily wellness. Research has suggested this healthy fat can support6:

  • Heart and cardiovascular health
  • Brain and cognitive function
  • Healthy inflammatory response
  • Joint health
  • Eye health
  • Immune system function
  • Skin health

Keep scrolling for a detailed look at each benefit.

1. Supports Heart and Cardiovascular Health

Fish oil is thought to support heart health by maintaining healthy blood pressure and managing cholesterol levels already within the normal ranges. More research is needed, but it might play a role in the promotion of a healthy heart and cardiovascular system.7,8

One meta-analysis, at 3 grams of omega-3s per day, and a 2024 study have found that omega-3s may play a major role in cardiovascular function, providing support for blood pressure and overall heart function.

The American Heart Association (AHA) recommends that people eat fatty fish twice a week to get omega-3s. Though food sources are ideal, the AHA notes that supplements can be a "suitable alternative."9

2. Supports Brain and Cognitive Function

The DHA in fish oil can be especially helpful for brain health. Research shows it encourages blood flow to the brain and supports healthy inflammation, which can play a role in things like learning, memory, and daily cognitive function.

More large-scale studies on humans are needed, but some research suggests that fish oil can have protective effects on brain health and cognitive function.

3. Supports Joint Health

Thanks to high concentrations of DHA and EPA, fish oil can support cellular health and overall bodily function.10 Some studies suggest that Omega-3s may provide support for joint health, and in turn, joint comfort.11

A 2023 meta-analysis concluded that supplementing with polyunsaturated fats like fish oil may support joint comfort.

4. Supports Eye Health

Supplementing with omega-3 fatty acids, especially with high concentrations of EPA, may support eye health.12 It might work by lubricating the eye and keeping tears from evaporating as quickly between blinks.13

Research also shows that fish oil might play a generally important role in overall eye health.

5. Supports Immune System Function

Fish oil supplements rich in EPA and DHA support the immune system by supporting healthy inflammation and immune cell function.14 To get a bit more science-y, omega-3s make their way into cell membranes, working together to support optimal immune function.15

6. Supports Skin Health

Fish oil might also have complexion benefits. How so? It may improve the overall condition of your skin.16

More studies are needed on fish oil and skin health. But there's some evidence that taking omega-3 supplements can support healthy skin.17

How Does Fish Oil Work in the Body?

Now, let's get into how fish oil works in the body to deliver all these potential benefits.

Absorption and Bioavailability

Omega-3 fatty acids need to be absorbed by the body to work. One reason fish oil is such an excellent source of omega-3s is that it's easily absorbed through digestion.18

Eating fresh fish is considered the best way to get your omega-3s. But although it depends on the source and type of supplement, fish oil supplements tend to have good bioavailability. Bioavailability is the extent to which the body uses a substance after absorption.

Cellular Pathways

Many of fish oil's benefits have to do with how it can support a healthy inflammatory response and how this impacts cell function.10 The EPA and DHA fatty acids in fish oil essentially get into cells, where they support immune function, and support the healthy function of various organs, including the heart, brain, and eyes.2

Why Consistency Matters

As with most wellness routines, consistency is crucial. To see results and reap the beneficial effects of fish oil, you'll need to incorporate it into your daily wellness routine.

How Long Does It Take to See Benefits From Fish Oil?

Let's explore how long it takes to see benefits from fish oil.

Short-Term vs Long-Term Effects

Studies on omega-3 supplementation span at least 4 weeks—some go for several months or longer. In the short term (less than 10 weeks), studies have shown that a high daily dose may support healthy lipid levels and a healthy inflammatory response. Studies spanning up to 15 weeks have shown that a longer duration may be more beneficial for support heart health.

The benefits of long-term supplementation aren't as well-studied. The AHA has mentioned that continued use is beneficial, overall, for heart health. But benefits (or risks) for the general population are less clear.19

Factors That Influence Results

How long it takes to see results from supplementation can depend on how much fish oil per day you are taking, particularly how much EPA and DHA you're getting, and your personal wellness goal.

For example, with dry eyes, some studies suggest that results are most evident after taking a high dose of omega-3s, with a high concentration of EPA, for up to a year or more.12

How to Choose a High-Quality Fish Oil Supplement

With so many fish oil supplements on the market, how do you know what's good? We have some tips for choosing.

EPA and DHA Potency

Look at the label or online product description to see how much EPA and DHA are in each serving. Daily recommendations vary. That said, dosages typically range from 200 to 1,000 mg of combined EPA and DHA—sometimes more.2

Depending on your personal wellness goal, a higher concentration of EPA or DHA may be a higher priority.20

Triglyceride vs Ethyl Ester Form

Triglycerides and ethyl esters are both absorbable forms of fish oil, but the former tends to offer better bioavailability of DHA and EPA.2 As with some of XYMOGEN's fish oil softgels, you might see this on the ingredients list as "medium-chain triglycerides."

Purity, Testing, and Environmental Control

A supplement company's purity, testing, and environmental control standards can give you peace of mind when purchasing a high-quality product. XYMOGEN omega-3 softgels are third-party tested for purity, potency, and safety, ensuring they're free from contaminants and contain what's on the label.

We use environmentally controlled storage and careful shipping practices to ensure our products are stored at the right temperature and arrive to you fresh.

Are There Any Side Effects or Risks of Fish Oil?

The most common possible side effects of fish oil and other omega-3 supplements tend to be mild. They might include bad breath, a weird taste in the mouth, sweat with an odor, upset stomach, or heartburn. Fish oil also has potential interactions with certain medications (ie, warfarin [coumadin] and similar anticoagulants).2

Who Should Talk to a Healthcare Provider

Whether the benefits of taking fish oil outweigh any potential risks depends on your age and whether you're generally healthy or have known health conditions.9,21

In any case, it's best to check in with your healthcare provider before adding a supplement to your routine. They can tell you whether it's safe, what dose might be beneficial, and how long to take it.

XYMOGEN believes in integrative health. Our platform connects people with healthcare professionals and leverages the expertise of our medical advisory board to develop evidence-based supplement formulations.

What Can Fish Oil Do? Final Takeaway

Consistent and daily use of fish oil can offer several benefits, from supporting a healthy inflammatory response and boosting immune function to supporting the heart, brain, eyes, joints, and skin.

XYMOGEN offers high-quality, third-party tested fish oil supplements. These softgels deliver a concentrated, bioavailable source of EPA and DHA omega-3s through a bioavailable source of EPA and DHA omega-3s. Some individuals find value in also adding a daily women's wellness supplement or men's health supplement to their routine for additional support. Shop the catalog today.

References:

  1. The National Academies of Sciences Engineering Medicine. Seafood choices: balancing benefits and risks. Accessed April 21, 2026. https://www.researchgate.net/profile/Ann-Yaktine/publication/309046800_Seafood_choices_Balancing_benefits_and_risks/links/5c41ea8492851c22a37eb1c5/Seafood-choices-Balancing-benefits-and-risks.pdf
  2. National Institutes of Health (NIH) Office of Dietary Supplements (ODS). Omega-3 fatty acids. Accessed April 21, 2026. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
  3. Mayo Clinic. Fish oil. Accessed April 21, 2026. https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810
  4. Cleveland Clinic. Omega-3 fatty acids. Accessed April 21, 2026. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
  5. Canadian Medical Association Journal (CMAJ). The science behind dietary omega-3 fatty acids. Accessed April 21, 2026. https://pmc.ncbi.nlm.nih.gov/articles/PMC2174995/
  6. Measurement: Food. Advances in therapeutic applications of fish oil: a review. Accessed April 21, 2026. https://www.sciencedirect.com/science/article/pii/S2772275924000091
  7. JAMA Internal Medicine. Clinical trial evidence and use of fish oil supplements. Accessed April 21, 2026. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1787690
  8. Clinical Nutrition ESPEN. 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. Accessed April 21, 2026. https://www.sciencedirect.com/science/article/pii/S2405457724001992
  9. Arteriosclerosis, Thrombosis, and Vascular Biology. Omega-3 fatty acids and cardiovascular disease: new recommendations from the American Heart Association. Accessed April 21, 2026. https://www.ahajournals.org/doi/10.1161/01.atv.0000057393.97337.ae
  10. The American Journal of Clinical Nutrition. Fish-oil supplementation induces antiinflammatory gene expression profiles in human blood mononuclear cells. Accessed April 21, 2026. https://www.sciencedirect.com/science/article/pii/S0002916523232360
  11. Mediterranean Journal of Rheumatology. The effect of omega-3 fatty acids on rheumatoid arthritis. Accessed April 21, 2026. https://pmc.ncbi.nlm.nih.gov/articles/PMC7362115/
  12. Journal of Clinical Medicine. Efficacy of omega-3 intake in managing dry eye disease: a systematic review and meta-analysis of randomized controlled trials. Accessed April 21, 2026. https://pmc.ncbi.nlm.nih.gov/articles/PMC10672334/
  13. Biomedicine Hub. The role of fish oil in inflammatory eye diseases. Accessed April 21, 2026. https://pmc.ncbi.nlm.nih.gov/articles/PMC6945974/
  14. Intergenerative Medicine. Therapeutic use of omega-3 fatty acids for immune disorders in search of the ideal omega-3 supplement. Accessed April 21, 2026. https://pmc.ncbi.nlm.nih.gov/articles/PMC9831136/
  15. Molecular Nutrition & Food Research. Immunomodulatory effects of omega‐3 fatty acids: mechanistic insights and health implications. Accessed April 21, 2026. https://pmc.ncbi.nlm.nih.gov/articles/PMC12087734/
  16. Prostaglandins, Leukotrienes and Essential Fatty Acids. The effect of fish oil rich in cetoleic acid on the omega-3 index and skin quality. Accessed April 21, 2026. https://www.sciencedirect.com/science/article/pii/S0952327824000103
  17. Journal of Integrative Dermatology. Review of omega-3 fatty acid dietary supplementation in cutaneous inflammatory disorders. Accessed April 21, 2026. https://jintegrativederm.org/doi/10.64550/joid.dc39qy52
  18. Food Science & Nutrition. Comparison of fish and oil supplements for a better understanding of the role of fat level and other food constituents in determining bioaccessibility. Accessed April 21, 2026. https://onlinelibrary.wiley.com/doi/10.1002/fsn3.894
  19. Journal of the American Heart Association (JAHA). Short‐term, high‐dose fish oil supplementation increases the production of omega‐3 fatty acid–derived mediators in patients with peripheral artery disease (the OMEGA‐PAD I Trial). Accessed April 21, 2026. https://www.ahajournals.org/doi/10.1161/JAHA.115.002034
  20. Cureus. Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review. Accessed April 21, 2026. https://pmc.ncbi.nlm.nih.gov/articles/PMC9641984/
  21. BMJ Medicine. Regular use of fish oil supplements and course of cardiovascular diseases: prospective cohort study. Accessed April 21, 2026. https://bmjmedicine.bmj.com/content/3/1/e000451