“Omega-3” and “fish oil” are often used interchangeably, though they’re not one and the same. While there are several different kinds of Omega-3 fatty acids, most research focuses on ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA can be obtained through plant sources, but EPA and DHA mainly occur in oily fish or other marine sources and can be ingested via dietary sources or from fish oil supplements.

Studies suggest that a consistent intake of the recommended daily allowance of fish—and a higher intake of DHA and EPA fish oil through supplements or dietary sources — may correspond to improved health outcomes.* While new research unfolds every day, omega-3 fatty acids may support heart health, and fetal brain development.*

Reaching recommended dietary allowances of Omega-3 fatty acids may benefit skin, heart, and brain function.* The Dietary Guidelines for Americans established by the US Departments of Agriculture and Health and Human Services recommends maintaining a diet rich with DHA and EPA from seafood sources—a minimum of 8 ounces per week. If Omega-3 levels can’t be met by diet alone, Omega-3 fish oil supplements may provide meaningful support. Consult a healthcare provider before adding supplementation to your daily routine.

ALA, DHA, and EPA all benefit health and wellness. Because most children and adults receive sufficient levels of ALA through diet alone, supplementing levels of DHA and EPA through fish oil can be an important step in rounding out wellness.

According to the FDA, daily dietary supplements containing no more than 5g of DHA and EPA are safe when used as recommended. While there is no upper limit (UL) on fish oil intake, you should always consult with your healthcare provider about how to best incorporate supplements, based on your diet and general health.

Fish oil may benefit pregnant people, people trying to conceive, and people who want to support their heart health. Fish oil supplementation can also fill key nutritional gaps for those who lack access to a balanced, seafood-rich diet.

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While generally mild, the potential side effects of fish oil include fishy taste, diarrhea, nausea, and gas.