Health and Me

Ishita Srivastava

Do You Need To Take Fish Oil Supplements?

Fish oil supplements are capsules or liquids made from the fat (oil) of fatty fish and have recently gained popularity as a reliable source of omega-3 fatty acids, which are essential fats your body cannot make on its own.

However, Dr Sandeep Reddy Koppula, HOD - Internal Medicine, Arete Hospitals, warns that only certain people should opt to regularly consume these capsules.

He told Times Of India: "If there's one supplement almost everyone has considered at some point, it's fish oil. Patients often walk into clinic holding a bottle and ask, 'Doctor, should I be taking this daily?' The honest answer is — it depends far more on the person than on the popularity of the supplement.

"If you already eat fish two or three times a week, maintain balanced nutrition, and have no cardiovascular risk factors, adding a capsule may not provide meaningful additional benefit."

He also noted that supplements work best when correcting a deficiency or addressing a defined medical problem and do not serve as daily insurance for people already meeting their nutritional needs.

According to the expert, these people should take the supplements:

1. Those with high triglycerides

Dr Koppula explained: "People with high triglyceride levels - a specific type of blood fat - are among the clearest candidates. In such cases, medically supervised omega-3 supplementation can help lower triglycerides alongside diet and lifestyle changes."

2. Some patients with established heart disease

The expert noted: "Some patients with established heart disease may also be advised fish oil in carefully prescribed doses, though this decision is usually individualised rather than routine."

3. Those who rarely eat fish

Lastly, Dr Koppula added: "Those who rarely consume fatty fish - such as salmon, sardines, or mackerel — might also benefit, especially if their overall diet lacks healthy fats."

Omega-3 fatty acids are polyunsaturated fats known for their crucial role in brain function and overall mental health. Fish oil is particularly rich in EPA and DHA, which are vital components of cell membranes and have strong anti-inflammatory effects in the body.

These omega-3s play a critical role in human development, and they are primarily found in fatty fish and fish oil. Since many people do not consume enough fish, supplementation is often recommended to ensure adequate intake of these essential fatty acids.

Although the body can convert another type of omega-3, alpha-linolenic acid (ALA), into EPA and DHA, this process is not highly efficient. As a result, fish oil supplements may provide a convenient way to ensure optimal levels of omega-3s.

Some popular sources of Omega-3 include:

<ul><li>Salmon</li><li>Cod Liver Oil</li><li>Algae Oil</li><li>Oysters</li><li>Nuts and seeds, such as flaxseeds, chia seeds, and walnuts</li><li>Plant oils, such as flaxseed oil, soybean oil, and canola oil</li><li>Fortified foods, such as eggs, yogurt, juices, milk, etc.</li></ul>

<h2>Study Shows It Can Reduce Anger</h2>Eating omega-3-rich foods can reduce your aggression levels by 28 percent, an Aggression and Violent Behavior study suggests.

After analyzing 29 randomized controlled trials involving 3,918 participants in total, researchers from the University of Pennsylvania concluded that the fish oil supplement can reduce both reactive anger (in response to provocation) and proactive anger (behavior planned in advance) in people regardless of age, gender, medical diagnosis and length and dosage of treatment.

Neurocriminologist Dr Adrian Raine said of the results: "I think the time has come to implement omega-3 supplementation to reduce aggression, irrespective of whether the setting is the community, the clinic, or the criminal justice system.

"At the very least, parents seeking treatment for an aggressive child should know that in addition to any other treatment that their child receives, an extra portion or two of fish each week could also help."

The scientists theorized that omega-3 can reduce brain inflammation and regulate vital brain functioning which helps maintain aggression levels. However, they also noted that further research was needed to understand the link.

"Omega-3 is not a magic bullet that is going to completely solve the problem of violence in society. But can it help? Based on these findings, we firmly believe it can, and we should start to act on the new knowledge we have." Dr Raine said.

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Fish oil supplements are capsules or liquids made from the fat (oil) of fatty fish and have recently gained popularity as a reliable source of omega-3 fatty acids, which are essential fats your body cannot make on its own.However, Dr Sandeep Reddy Koppula, HOD - Internal Medicine, Arete Hospitals, warns that only certain people should opt to regularly consume these capsules. He told Times Of India: "If there's one supplement almost everyone has considered at some point, it's fish oil. Patients often walk into clinic holding a bottle and ask, 'Doctor, should I be taking this daily?' The honest answer is — it depends far more on the person than on the popularity of the supplement."If you already eat fish two or three times a week, maintain balanced nutrition, and have no cardiovascular risk factors, adding a capsule may not provide meaningful additional benefit."He also noted that supplements work best when correcting a deficiency or addressing a defined medical problem and do not serve as daily insurance for people already meeting their nutritional needs.According to the expert, these people should take the supplements: 1. Those with high triglyceridesDr Koppula explained: "People with high triglyceride levels - a specific type of blood fat - are among the clearest candidates. In such cases, medically supervised omega-3 supplementation can help lower triglycerides alongside diet and lifestyle changes."2. Some patients with established heart diseaseThe expert noted: "Some patients with established heart disease may also be advised fish oil in carefully prescribed doses, though this decision is usually individualised rather than routine."3. Those who rarely eat fishLastly, Dr Koppula added: "Those who rarely consume fatty fish - such as salmon, sardines, or mackerel — might also benefit, especially if their overall diet lacks healthy fats."What Are Fish Oil Omega-3s?Omega-3 fatty acids are polyunsaturated fats known for their crucial role in brain function and overall mental health. Fish oil is particularly rich in EPA and DHA, which are vital components of cell membranes and have strong anti-inflammatory effects in the body.These omega-3s play a critical role in human development, and they are primarily found in fatty fish and fish oil. Since many people do not consume enough fish, supplementation is often recommended to ensure adequate intake of these essential fatty acids.Although the body can convert another type of omega-3, alpha-linolenic acid (ALA), into EPA and DHA, this process is not highly efficient. As a result, fish oil supplements may provide a convenient way to ensure optimal levels of omega-3s.Some popular sources of Omega-3 include:SalmonCod Liver OilAlgae OilOystersNuts and seeds, such as flaxseeds, chia seeds, and walnutsPlant oils, such as flaxseed oil, soybean oil, and canola oilFortified foods, such as eggs, yogurt, juices, milk, etc.Study Shows It Can Reduce AngerEating omega-3-rich foods can reduce your aggression levels by 28 percent, an Aggression and Violent Behavior study suggests.After analyzing 29 randomized controlled trials involving 3,918 participants in total, researchers from the University of Pennsylvania concluded that the fish oil supplement can reduce both reactive anger (in response to provocation) and proactive anger (behavior planned in advance) in people regardless of age, gender, medical diagnosis and length and dosage of treatment.Neurocriminologist Dr Adrian Raine said of the results: "I think the time has come to implement omega-3 supplementation to reduce aggression, irrespective of whether the setting is the community, the clinic, or the criminal justice system."At the very least, parents seeking treatment for an aggressive child should know that in addition to any other treatment that their child receives, an extra portion or two of fish each week could also help."The scientists theorized that omega-3 can reduce brain inflammation and regulate vital brain functioning which helps maintain aggression levels. However, they also noted that further research was needed to understand the link."Omega-3 is not a magic bullet that is going to completely solve the problem of violence in society. But can it help? Based on these findings, we firmly believe it can, and we should start to act on the new knowledge we have." Dr Raine said.