The Full-Body Benefits of Omega-3 Fish Oil

Sep 13, 20255 minute read

Most people think of fish oil as a heart health supplement, and for good reason. But there’s a lot more to omega-3s than just cardiovascular support. These healthy fats benefit nearly every system in your body, from your brain to your joints to your bones.

If you’re not eating fatty fish regularly (and most people aren’t), a quality fish oil supplement can help fill in the gaps, and do a lot more than you might expect.

Let’s take a closer look at what makes fish oil so important, and what it can do for your overall health.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are healthy fats that our bodies need to work properly. But our bodies can't make them on their own, so we have to get them from food or supplements. They help keep our cells soft and flexible, which is important for the brain, heart, and many other parts of the body.

Essential and Non-Essential Fats

There are different kinds of fats in food. Some of our bodies can make it, and some they can't. Fats that our bodies can’t make are called essential fats.

Omega-3 and omega-6 are both essential, so we must get them from our diet. Omega-6 is found in a lot of processed and fried foods.

But having too much omega-6 and not enough omega-3 can lead to health problems like inflammation. That’s why it’s important to eat enough omega-3 to keep a healthy balance.

Omega-3, Omega-6, and Omega-9

Omega-9 is another kind of fat that the body can make by itself, so we don’t need to get it from food. However, many people eat too much omega-6 and not enough omega-3.

This can increase the risk of problems like heart disease and joint pain. A good balance is having no more than four parts omega-6 for every one part omega-3. This can help the body stay healthier.

The 3 Main Types of Omega-3s

ALA (Alpha-Linolenic Acid)

ALA is found in plants like flaxseeds, chia seeds, and walnuts. Our bodies can turn ALA into other helpful types of omega-3s, but it’s not very good at doing that. That’s why it’s still important to eat foods that already have the other types, EPA and DHA.

EPA (Eicosapentaenoic Acid)

EPA helps the body lower swelling and calm inflammation. It also supports heart health and can help improve mood in people with depression. EPA is found mostly in fish and seafood.

DHA (Docosahexaenoic Acid)

DHA is very important for the brain and eyes. Babies need it to grow a healthy brain, and adults need it for memory and good eyesight. People with more DHA in their diet may think more clearly and have a lower chance of eye problems as they age.

Where to Get Omega-3s

Fish and Seafood

Fatty fish like salmon, sardines, mackerel, and herring have a lot of omega-3, especially EPA and DHA. Just one small serving of these fish can give your body a healthy amount. Cod liver oil is another good source and also has vitamins A and D.

Plant Foods

Flaxseeds, chia seeds, walnuts, and hemp seeds are good sources of ALA, a plant-based omega-3. Ground flaxseeds are easier for your body to absorb than whole ones. These seeds also give you other nutrients like magnesium and vitamin E.

Fortified Foods

Some foods have omega-3 added to them. These include some brands of plant-based milk (like soy or almond milk), eggs, and bread. These are helpful for people who don’t eat fish.

Fish Oil Isn’t Just for Your Heart

Fish oil has been widely studied for its role in supporting normal blood pressure and healthy cholesterol levels. But its impact doesn’t stop there. Omega-3s are involved in brain development, immune response, joint comfort, and even hormone balance.

Here are five benefits of fish oil you might not know about, but definitely should:

Supports Mood, Memory, and Focus

There’s a reason people call fish “brain food.” The omega-3 fatty acid DHA makes up the majority of the omega-3 content in your brain and eyes. It plays a key role in how your brain develops, learns, and functions across your entire life.

Higher levels of DHA are especially important during pregnancy and childhood, but they also support learning, memory, and mental clarity in adults.

If you’ve been feeling foggy, scattered, or low on mental energy, your brain might be asking for more omega-3s.

Helps Keep Joints Comfortable and Mobile

Joints work hard, whether you're training for a race or just climbing the stairs. Over time, they can start to feel stiff or sore, especially if inflammation builds up.

Fish oil helps support the tissues that keep your joints moving smoothly, like cartilage and soft connective tissue. It also helps balance the body’s natural inflammatory response, which is key to staying active and mobile as you age.

Adding fish oil to your routine can be a gentle but effective way to support joint health over the long term.

Eases Mild Menstrual Discomfort

If your monthly cycle brings cramps or mood swings, fish oil might offer some relief. Research shows that omega-3s may help reduce mild discomfort and emotional shifts related to menstruation.

In fact, one study found that adolescent girls and women who took fish oil, sometimes combined with other nutrients, needed less pain medication and were able to go about their daily routines with fewer interruptions.

Supports Stronger Bones

Omega-3s aren’t the first thing most people think of for bone health, but they should be on the list. These healthy fats have been linked to stronger bones in younger women, and they may also help slow age-related bone loss later in life.

In older adults, combining fish oil with calcium and evening primrose oil may help reduce bone turnover and support better bone density over time.

If you’re already taking steps to support your bones, fish oil could be a smart addition to your routine.

Cod Liver Oil Supports Your Immune System

Cod liver oil is a specific type of fish oil that contains natural sources of vitamin A and vitamin D, two nutrients your immune system needs to work properly.*

It’s been used for generations to help maintain wellness, especially during the winter months when vitamin D levels tend to drop.

In one study, children who took cod liver oil along with a multivitamin had fewer visits to the doctor for upper respiratory infections during the cold season. That’s a benefit any parent can appreciate.

Just make sure to talk to your child’s healthcare provider before adding any supplement with vitamin A or D, especially if they’re already taking other vitamins.

Choosing a High-Quality Fish Oil

Not all fish oil is the same. To get the real benefits, without the risks, it’s important to choose a supplement that’s both clean and effective.

Here’s what to look for:

Third-party testing for purity and potency
No rancidity or oxidation markers (which can reduce effectiveness and cause a bad taste)
Free from heavy metals and pollutants like mercury, PCBs, and dioxins
Sustainably sourced, using responsible fishing practices
Clearly labeled amounts of EPA and DHA (not just “1,000 mg fish oil”)

If you don’t see this information on the label, it’s worth asking questions, or finding a brand that makes quality and transparency a priority.

A Smarter Way to Support Full-Body Wellness

If you’re looking for a simple way to fill in nutritional gaps and support your body from head to toe, fish oil is a smart addition to your routine.

And when you’re ready to choose a supplement, make sure you go for one that’s third-party tested, sustainably sourced, and made with care.

At Curated Wellness, you’ll find a handpicked collection of premium fish oils from trusted brands around the world, each one vetted for purity, potency, and purpose.

Top Recommended Omega-3 Fish Oil Supplements for Whole-Body Health:

OmegAvail Hi-Po Fish Oil - Designs for Health

OmegAvail™ Hi-Po provides a potent 1600 mg of EPA/DHA per serving (two softgels), and also includes lipase, a digestive aid to ensure maximum absorption. Lipase also helps to prevent any fishy aftertaste, known as repeat, that sometimes occurs with fish oil supplements.

Super Omega-3 Gems - Carlson Labs

For those who don't eat a diet high in oily fish, Super Omega-3 Gems® provide the important omega-3s EPA and DHA, which support heart, brain, vision, and joint health. To ensure maximum freshness, Super Omega-3 Gems® are closely managed from sea to store. Carlson Labs sources the highest quality, deep, cold-water fish using traditional, sustainable methods. And like all Carlson omega-3s, freshness, potency, and purity are guaranteed.