New Delhi: Fish and fish oil are a source of omega 3 fats , which are known as unsaturated fats considered as healthy fats. It is anti-inflammatory in nature and suggested its use to reduce heart related ailment, inflammation and those susceptible to infections, high blood pressure, high levels of triglyceride levels, repeated allergies and cancer cases. 


But, are the oils of every fish healthy and should fish oil be consumed by all? To answer these questions, ABP Live sought the opinion of experts who shared that while oils of some fish can be healthy, others are not. 


Dr. Manjeeta Nath Das, Senior Consultant - Internal Medicine, Narayana Superspeciality Hospital Gurugram said, "When it comes to choosing fish oils, it is important to opt for those derived from fatty fish such as salmon, mackerel, sardines, and tuna. These fish are known to contain higher levels of omega-3s, specifically EPA and DHA, which are essential for human health."


She further talked about the most effective and convenient way to consume fish oils which is through supplementation.


"It is recommended to follow the dosage instructions provided by the manufacturer, typically ranging from 1,000 to 2,000 milligrams of combined EPA and DHA per day. However, caution should be exercised regarding certain fish oils that may not be healthy," she added.


Additionally, she also recommended to avoid fish oils derived from fish with high mercury levels such as shark, king mackerel, and tilefish as consumption of these fish oils may lead to mercury toxicity, which can be harmful for health. 


Is Fish Oil Good For Everyone? 


Fish oil is a great source of omega 3 fatty acids. As far as the safety aspect is concerned, fish oil is generally considered safe. But Dr. Edwina Raj who is the Head of Services, Clinic Nutrition & Dietetics at Aster CMI Hospital said, "Taking more than the recommended dosage increases the chances of bleeding , heartburn , nausea , vomiting and there is no proper data to support the efficacy and prolonged use of such supplements."


Another thing to be kept in mind is, "Intake of sea fish  such as sardines, herring , salmon etc , twice a week is recommended as one can source omega 3 naturally but if consumed through fish oil, one needs to check the quality of the product as it may contain chemicals and contaminants like mercury," continued Dr. Edwina Raj.


Talking about the probable side effects of fish oil, Dietician Garima said the following:



  • Too much fish oil can cause bleeding. So those individuals taking blood clotting medications such as warfarin should observe caution while consuming fish oil supplement.

  • Those individuals who are allergic to seafood, shellfish etc. should avoid consuming fish oil.

  • More research is needed for the safety of fish oil in pregnant and lactating mothers. So they should also avoid consuming it or consult a doctor before consumption.

  • Fish oil supplements should be taken after consulting doctor for those who take hormonal pills such as birth control pills.

  • People who consume more than two alcoholic pills per day should observe caution while consuming fish oil supplement as oxidation of fish oil in the body may worsen alcoholic liver disease.