Fish oil is known for its numerous values, it’s one of the most commonly consumed dietary supplements. Fish oil is the fat or oil that’s extracted from fish tissue, it comes from fatty or oily fish, such as trout, mackerel, tuna, herring, sardines, and salmon.

Nutritionists say that it’s rich in omega-3 fatty acids, which are very important for one’s health. For those that don’t eat a lot of oily fish, taking a fish oil supplement could help them get enough omega-3 fatty acids.

The World Health Organization (WHO), recommends eating one to two portions of fish per week. This is because the omega-3 fatty acids in fish provide benefits such as protection against a number of diseases.

According to Emmy Ntamanga, a Kigali-based nutrition consultant, fish oil is a rich source of Omega-3 fatty acids which assist in lowering the levels of triglycerides, thus lowering a person’s risk of stroke and heart attack. 

A 2013 study found that people who took fish oil supplements for longer than one month had better cardiovascular function during mentally stressful tests.

Ntamanga says that fish oil contains strong anti-inflammatory effects and can help reduce symptoms of inflammatory diseases, especially rheumatoid arthritis (a chronic disease marked by symptoms of inflammation and pain in the joints.)

Research suggests that consuming fish oil during pregnancy may help reduce the risk of asthma in children. And one small study found that consuming fish oil during pregnancy reduced infant allergies. It’s important to note, however, that if you’re expecting, you shouldn’t take fish oil on your own. However, it is advisable to talk to your doctor first, and if so, the proper dosage and form.

Other research published in "Health” has linked omega-3s to fat loss. And supplemental fish oil has also been shown to slow the normal decline in muscle mass and function in men and women between 60 and 85. The good fats in fish oil also help to stimulate muscle protein growth, and improve muscle mass, even in sedentary older adults, and bolster resistance training-induced increases in muscle strength.

Ntamanga adds that since fish oil is a great source of Omega-3 fatty acids, some studies suggest that these fatty acids can improve skin health, as well as specific skin conditions, such as eczema and acne. Some fish oils contain nutrients like vitamin A, vitamin D, and selenium. Vitamin A is an antioxidant linked to retinol, a popular ingredient in skin care products and a treatment for skin disorders.

He also notes that supplements, in combination with diet or exercise, can help you lose weight.

Healthline states that research suggests that fish oil supplements can prevent the onset or improve the symptoms of some mental disorders. For example, it can reduce the chances of psychotic disorders in those who are at risk. 

The nutrition consultant adds that fish oil also has a possibility of being beneficial for managing dry eyes, for instance, people may take fish oil as a supplement, either in capsule or liquid form. Alternatively, one can also get fish oil by eating oily fish, such as salmon, and tuna.

If you’re wondering when to take fish oil, Healthline notes that fish oil can be taken any time of the day, depending on when it works best for you. This is because most research suggests that the potential benefits of fish oil supplements are not immediate, but instead associated with long-term use. Studies show that taking fish oil over several weeks, months, or even years can increase levels of Omega-3 fatty acids in the blood.