What’s the Hype About Fish Oil — and What’s the Real Deal?

May 23, 2025by Sawyer Creek

Fish oil has been making waves in the health world — and no, it’s not just about chasing trends or jumping on the supplement bandwagon. At the heart of it are omega-3 fatty acids, essential fats that support everything from heart health to joint comfort and brain power.

And while we Wisconsinites love a good Friday night fish fry (pass the tartar and maybe a Brandy Old Fashioned), there’s more to fish than crispy breading and a side of slaw.

Why People Take Fish Oil

Fish oil contains two key omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). According to the National Institutes of Health, these fatty acids are best known for their anti-inflammatory effects and support of cardiovascular, neurological and immune function.

Research from Harvard’s School of Public Health also highlights DHA's role in brain health, especially in early development and aging, while EPA may help reduce inflammation and protect the heart.

Many people take fish oil for:

  • Heart health: Helps lower triglyceride levels and may reduce blood pressure

  • Brain function: Supports memory, mood, and focus

  • Joint support: May help reduce morning stiffness and discomfort

  • Skin and eye health: Supports hydration and cell repair

Not All Fish Oil Is Equal

Here’s where it gets a little fishy (pun intended): not all supplements work the same way. The way fish oil is processed affects how well it’s absorbed by the body.

The NIH explains that fish oil in triglyceride form — the natural form found in fish — is more bioavailable than the ethyl ester form, which is often cheaper but harder for the body to use. When choosing a supplement, look for labels that mention “triglyceride” or “re-esterified triglyceride” form.

Also, be wary of that unmistakable fishy smell. The International Fish Oil Standards program recommends choosing third-party tested supplements to ensure freshness and purity. If your capsules smell like something that washed ashore on Lake Superior, it's time for a new bottle.

Best Sources of Omega-3s

Supplements are convenient, but you can also get omega-3s from whole foods — ideally, two to three servings of fatty fish per week. Some of the best natural sources include:

  • Wild-caught salmon

  • Sardines

  • Mackerel

  • Anchovies

  • Herring

Bonus: They taste better than swallowing a capsule. You might even spot a few of these fish at your local Friday night fish fry… though you’ll want to skip the deep-frying to keep those healthy fats intact.

What to Look for in a Fish Oil Supplement

If fish isn’t part of your regular meal rotation, supplements can help. Harvard’s nutrition researchers suggest looking for:

  • A combined 500–1,000 mg of EPA and DHA per serving

  • Sourcing from wild-caught small fish (less risk of heavy metals)

  • No added sugars, colors, or artificial ingredients

  • Certification from a group like IFOS or NSF for quality testing

If you're experiencing "fish burps," that’s a sign the oil might be oxidized or low quality. A fresh supplement shouldn’t taste or smell overly fishy — and refrigerating it helps keep it stable.

Non-Fish Options

If you don’t eat fish — or just can’t stand the taste — there are still ways to get some omega-3s:

  • Algae oil: A plant-based source of DHA, especially good for vegetarians

  • Chia, flax, and hemp seeds: Rich in ALA, a plant form of omega-3 (though it’s less potent than EPA/DHA)

  • Eggs, walnuts and pasture-raised meat: Contain small amounts of omega-3s, especially when raised on a natural diet

At Sawyer Creek, we care about more than farming. We’re here to support our community with real, science-backed health info — the kind that helps you live better, think clearer and keep enjoying the good stuff (like your neighbor’s fish fry invite).

We’ll keep bringing you practical wellness tips to help you and your family thrive — one healthy choice at a time.

Sources:

  1. National Institutes of Health. “Omega-3 Fatty Acids: Fact Sheet for Consumers.” https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
  2. Harvard T.H. Chan School of Public Health. “The Nutrition Source: Omega-3 Fatty Acids.” https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/
  3. International Fish Oil Standards (IFOS). “Understanding Fish Oil Testing and Quality.” https://www.nutrasource.ca/ifos/
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