If you believe what you hear on wellness podcasts or see on social media, inflammation is something to be avoided at all costs. But despite its dreaded reputation, the term is rarely clearly defined—I’ve heard it used to reference everything from redness and swelling to breakouts, itchiness and general pain.

When I looked it up recently, I was a little surprised: it turns out that inflammation in itself isn’t really all that bad—it’s actually just a sign that your immune system is doing its job. It only becomes a problem when this protective, healing response goes into overdrive longterm. That’s when inflammation becomes “chronic”, and can start to contribute to things we don’t want. Things like heart disease, cancer, Alzheimer’s, diabetes and asthma.

As is the case with so many things in life, dealing with inflammation really is all about finding balance—you want to support your natural inflammatory response so that it works for you, not against you. Luckily, there are a host of foods, plants and ingredients that have been proven to help do just that, such as turmeric and olive oil. But there’s one substance in particular that’s beneficial—and often overlooked: fish oil.

What are the main benefits of fish oil?

It’s all about the omega-3 fatty acids—and fish oil is full of them. “Fish oil is made from the tissue of oily fish and contains omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential nutrients for optimal health,” says Dr Reuben Chen, a sports medicine physician and holistic pain management expert.

Reduce inflammation 

Omega-3 fatty acids have been proven to reduce inflammation by essentially helping to regulate the inflammatory response—and that’s not even the half of it. “Omega-3 fatty acids offer numerous additional benefits such as enhanced brain function, reduced joint pain, better eye health and even improved skin appearance,” Dr Chen explains.

Boost heart health 

Omega-3s are also extremely important when it comes to matters of the heart—at least in terms of health. “Consuming dietary sources of omega-3s like fish and seafood promotes heart health and may reduce the risk of coronary heart disease,” explains Christine Randazzo Kirschner, founder of New York City-based Amenta Nutrition. “And, larger doses of long-chain omega-3 supplements, like fish oil, are effective in reducing triglyceride levels—especially for those with existing heart disease.”

May lower cholesterol 

Samantha Dieras, director of ambulatory nutrition services at Mount Sinai Hospital, points to research that shows fish oil can lower triglycerides, which are fats that are found in our blood. When our triglycerides are high, they can increase your cholesterol levels and put you at risk for conditions like stroke and heart disease. But Dieras says it appears that the impact is based on the individual and the type of supplement taken, and that more studies need to be done to be conclusive.

 Reduce the risk of high blood pressure

Reduce the risk of high blood pressure 

Dieras explains that the EPA and DHA in fish oil can help relax blood vessels, reduce inflammation, and improve cells involved in blood pressure control. She also points to studies that show that fish oil reduces systolic and diastolic blood pressure and reduces the risk of developing high blood pressure.

Boost hair growth (and overall hair health)

Enhances brain function

Benefits skin health

Dieras says that fish oil comes with loads of skin benefits. Studies show that it can hydrate, soothe irritation and treat dermatitis. It’s also shown to help combat photoageing caused by the sun’s harmful UV rays, and may even inhibit skin cancer growth.

Reduce joint pain

Sources of omega-3 fatty acids

But, here’s the thing about omega-3 fatty acids: our bodies don’t make them on their own. And, despite their many benefits, studies show that we generally don’t get enough of them; in the last 80 years, there’s been an 80 per cent decrease in intake among adults. So, it’s more important than ever to consume them intentionally—either through our diets or via supplements.

Speaking of safety, it’s also important to note that while taking fish oil supplements are generally considered safe, you can overdo it. “Getting too much fish oil can increase your risk of bleeding and might affect your immune response,” Randazzo Kirschner says, so it’s best to stick with the recommended daily dose of 200 to 500 mg unless otherwise advised by your physician.

She also notes that it’s possible for fish oil to interact with certain medications, especially anticoagulants and antiplatelet drugs. “Some research has suggested that taking these together may increase your risk for bleeding,” she says. “Make sure to check with your medical provider, especially if you have a heart condition or if you’re at high risk for heart disease.” And, those who are pregnant or breastfeeding may want to avoid fish oil supplements altogether due to the potential for inadvertently consuming too much mercury.

Beyond that, some people do experience mild side effects when taking fish oil supplements—everything from gastrointestinal issues to nausea to “fishy breath” have occasionally been reported. And, obviously, those who have a fish or seafood allergy should definitely steer clear.

But, when it comes to managing inflammation—not to mention improving eye, brain, joint, and heart health—the omega-3s in fish oil really can’t be beat. And, more potential benefits continue to be found. “Of note, it was recently shown that omega-3 polyunsaturated fatty acids may have a small to moderate effect on depression,” Randazzo Kirschner says. “It will be interesting to see what is uncovered with future research.”