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April 02, 2024 4 min read

Fish oil is one of the most widely used nutritional supplements…. And for good reason, it's high in omega-3 fatty acids, which are essential for your health.

Below are some of the top research-backed benefits of fish oil.

What Is Fish Oil?

Fish oil is a type of fat that is derived from fish. It is rich in omega-3 fatty acids, which are beneficial to human health. In addition to omega-3's, fish oil also contains vitamin A and D.

It should be noted that the types of omega-3s found in fish oil have greater health benefits than the omega-3s found in plant sources.

The two primary types of omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the type found in plant sources is mainly alpha-linolenic acid (ALA).

Although ALA is an essential fatty acid, EPA and DHA have many more health benefits.

Numerous studies have shown that omega-3 fatty acids may help to support heart health. It's also thought to be able to help improve cognitive function and mental health.

Benefits of Fish Oil:

Fish oil benefits the body in a number of different ways, including:

1. Heart Health

Studies show that people who eat lots of fish tend to have better cardiovascular health.

Clinical research suggests that omega-3s can help to support healthy cholesterol numbers.

It's also been shown to support blood pressure.

2. Mental Health

The human brain is made up of nearly 60% fat, and much of this fat is omega-3 fatty acids.

Thus, omega-3s are essential for optimal brain function. In fact, this is why fish is considered to be one of the best foods for brain health.

Research suggests that omega-3 intake can improve mood and overall mental health.

3. Inflammatory Balance

Inflammation is your body's response to injury. Short-term inflammation is a natural part of the body's repair mechanism.

Omega-3s are known to have strong inflammation lowering properties.

Taking fish oil is a great way to balance inflammation within the body, especially exercise-induced inflammation.

This may be especially helpful for those who struggle with joint pain.

4. Other Benefits

Fish oil has been tied to a wide variety of other benefits, including:

  • Eye health
  • Bone health
  • Mood
  • Healthy skin
  • and more

How To Add Omega-3s To Your Diet:

The omega-3s (DHA and EPA) are primarily available in marine algae and animals that eat marine algae.

This means that whole food sources for omegas are limited to aquatic plants, fish, and marine mollusks like oysters, mussels, and clams.  

The Dietary Guidelines for Americans recommends that you consume about 8 ounces per week of seafood, which provides around 250mg of DHA and EPA per day.

However, eating fish isn't always easy.

  • Fish and seafood can be expensive
  • Certain geographic areas have limited access to fresh seafood
  • Many people don’t like the flavor and texture
  • Cooking fish can be smelly &  unpleasant

Additionally, many conscious consumers are worried about:  

  • Increasing levels of mercury toxicity in fish
  • The ecological & environmental impacts of fishing
  • Harmful over-fishing practices that threaten various species

Thus, an easier alternative for getting omega-3s is to take a daily fish oil supplement.

How to Find the Best Fish Oil Supplement

Here are a few essential factors to bear in mind when purchasing fish oil.

1. Sourcing & Sustainability

Look for fish oil supplements that source from small, cold-water fish. 

Small fish, such as anchovies and sardines which are lower on the food chain, are naturally low in toxins like mercury, and include high amounts of DHA and EPA.

Additionally, choose a company that follows sustainable fishing practices and follows regulatory guidelines.

2. Tested for Purity

Fish is known to contain many different toxins, including mercury.

This is why it's key to buy from a company that does extensive heavy metal testing on their fish oil product.

This testing helps to ensure that the product you consume is safe and effective.

3. Natural Triglyceride Form

Check to ensure that the fish oil is in a natural triglyceride form.

Most fish oil products are sold as synthetic ethyl esters.

In nature, omega-3s are found in fish in a triglyceride form, which is more bioavailable to the human body.  

In fact, research shows that fish oil in a natural triglyceride form is absorbed 70% more than ethyl esters.

So make sure to look for a fish oil supplement that is in the natural triglyceride form.

At Utzy Naturals, we offer a high-potency Omega-3 Fish Oil.

Our formula is:

  • In a natural triglyceride form for superior absorption
  • Tested extensively for heavy metals (like mercury and lead)
  • Naturally preserved with rosemary (a key antioxidant)
  • Made from sustainably-sourced, cold-water anchovies harvested off the coast of Chile

Each serving of our Omega-3 Fish Oil packs 800mg of highly concentrated Omega-3s.

Here’s the breakdown: 

  • 430mg EPA
  • 290 DHA
  • 80mg Other Omega-3s

That's almost twice the recommended dose of EPA and DHA.


Fish oil is a great way to get omega-3 fatty acids in your diet, which offer a number of health benefits.

If you don't eat fish regularly, consider taking a fish oil supplement to ensure optimal omega-3 intake.

If you're looking for a high potency, easy-to-take fish, check out our Omega-3 Fish Oil formula.

Do you take fish oil? What's your favorite way to get omegas in your diet?


Daniel Powers, MS
Daniel Powers (co-founder of Utzy Naturals) is a health fanatic and writer. He's obsessed with learning how to live a healthier, happier life and sharing his knowledge with others.

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