Should You Take Fish Oil? What The Science Actually Says
You might look at me differently after I tell you this - I’m the guy who orders salmon at the steakhouse.
I don’t do it to be different or to avoid red meat (red meat is very healthy). I just like it. A lot. Crispy skin, maybe a little lemon, some risotto on the side… ohh baby! Now yes—everyone knows fish is healthy. But do you actually need to supplement it? Fish oil is one of the most popular supplements on the planet—for good reason. But is it worth your time or money?
Here are three reasons I think yes.
1. Improve Brain Health And Cognition
Your brain is mostly fat. A big chunk of that fat comes from the omega-3s—especially DHA and EPA.
Studies show people who eat more omega-3s have a lower risk of memory loss and dementia. A meta analysis of 48 long-term studies found that higher intake of DHA or EPA was tied to about a 20% lower risk of cognitive decline.
In that same study, each extra 0.1 g/day of DHA or EPA was linked to an 8–9.9% lower risk of decline.
Another review of 24 randomized trials (≈9,660 people) found that in middle aged or older adults, getting more than ~500 mg/day of DHA+EPA improved executive function—things like planning, decision-making, and mental clarity.
Bottom line: If you’re proactively working to support your brain, omega-3s are a smart lever. Eating more fatty fish—or getting high quality DHA/EPA—appears to tilt things in your favor.
2. Protect Your Heart
Your heart needs good fat too. And omega-3s like DHA and EPA show up in several high-quality studies tied to better heart health.
A meta analysis of 135,000+ people found that omega-3 supplements were linked to a 6–8% lower risk of major cardiovascular events and cardiac death. Another review of 25 trials showed that EPA focused supplements cut cardiovascular death risk by 18%. A third meta analysis of 134,000 people found fewer heart attacks, procedures, and deaths—even in people already on statins.
Bottom line: If you’re trying to support your heart—especially if you don’t eat much fish—omega-3s are a solid add. They won’t replace exercise or diet, but they might move the needle in your favor.
3. Reduce Chronic Inflammation
Chronic inflammation is sneaky. You can’t always feel it—but it quietly wrecks your joints, heart, and recovery over time.
Omega-3s help shut it down. A large umbrella meta-analysis found that omega-3 supplements significantly lowered key inflammation markers like CRP, TNF-α, and IL-6. Another review in older adults showed that omega-3s reduced inflammation compared to placebo—especially in people who were overweight and sedentary. They also work at the cell level: omega-3s change the fatty acid makeup of your cell membranes, which leads to fewer pro-inflammatory signals.
Bottom line: If you’re trying to lower hidden inflammation—the kind that builds up over years—omega-3s are worth a look.
You Don’t Need To Order Salmon At The Steak House, But You May Want To Supplement
No supplement is magic. And nothing replaces smart training, solid nutrition, and good sleep.
But fish oil?
It offers moderate upside with almost zero downside—especially if you don’t eat much fatty fish. And if there are two things I’d like to support as I get older, it’s my heart and my brain. This one seems like a pretty good bet.
And if you’d like to learn more about the supplements that are actually worth taking, you can download my free supplement Ebook below 👇
Best,
John
P.S. I did, in fact, order salmon at a steakhouse this past weekend. And it slapped!
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
