NutrimatchThe Top 3 Benefits of Fish Oil
Key takeaways
- Strong evidence for reducing triglycerides and depression symptoms; good evidence across a broad range of cardiovascular and mental health outcomes.
- EPA reduces inflammation and directly lowers triglycerides; the mood benefit appears linked specifically to EPA rather than DHA.
- Higher-EPA formulations are better for mood and inflammation; combined EPA+DHA is more relevant for triglycerides and heart health.
Fish oil is a source of omega-3 fatty acids, primarily EPA and DHA, which are found in oily fish such as salmon, mackerel, and sardines. It is known to support heart health and reduce triglyceride levels in the blood. It can also support mood, reduce symptoms of depression, and help with joint stiffness. It is available as soft gel capsules or liquid, and higher-EPA formulations are generally more relevant for mood and inflammation.
Fish Oil as a supplement is a fatty acid derived from marine (fish), commonly taken as soft gel capsule. Studies typically use 1–3g EPA+DHA.
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There is strong evidence that Fish Oil improves triglycerides, with Examine.com rating the evidence as grade A.
A number of human trials have observed reductions in blood triglyceride levels following ashwagandha supplementation, typically over 8–12 weeks. The effect is moderate and appears alongside broader lipid changes in some studies. Examine.com rates the evidence as Grade B, based on multiple trials with generally consistent direction.
2. Reducing anxiety
There is good evidence that Fish Oil improves anxiety symptoms, with Examine.com rating the evidence as grade B.
Multiple randomised controlled trials have found that ashwagandha significantly reduces validated anxiety scores compared to placebo over 8–12 weeks. The effect is one of the most consistently replicated in ashwagandha research and is thought to be mediated primarily by reductions in cortisol. Examine.com rates the evidence as Grade A.
3. Managing chronic stress
There is some evidence that Fish Oil improves stress signs and symptoms, with Examine.com rating the evidence as grade C.
Ashwagandha is classified as an adaptogen — a compound that helps the body maintain a more stable physiological response to sustained stress. Human trials consistently show meaningful reductions in self-reported stress scores and salivary cortisol levels over 8–12 weeks. The evidence is consistent across multiple adult populations, particularly those with clinically elevated baseline stress.
How we ranked these
Benefit rankings are based on evidence grades from Examine.com. Grade A indicates strong, replicated evidence from multiple human trials. Grade B indicates good evidence from fewer or smaller studies. Grade C indicates limited or early-stage research. All grade A and B benefits are shown. Grade C benefits are only included to reach a minimum of five entries — if five or more grade A/B benefits exist, no grade C results appear.
This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any supplement, particularly if you take medication or have a medical condition. Evidence grades are sourced from Examine.com and reflect the state of research at time of publication.