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Fish or fish oil: why the research points different ways

The NIH says eating fish as part of a balanced diet helps heart health. Trials of extra EPA and DHA, mostly capsules, found little or no effect on deaths and heart and blood vessel events.

KiloCare Team · · 2 min read · How we write and review

A whole fish on a navy plate and a small closed amber bottle, side by side on a pale oak counter.
A whole fish on the plate, a supplement bottle beside it.

What the research found

Cochrane, a group that reviews medical trials, pooled 86 trials in 2020. Most of its EPA and DHA trials gave capsules, and few gave oily fish.[2] Our article on what the research on omega-3 supplements found goes through each finding.

Fish curry and a capsule

Oily fish such as mackerel and sardines contain high amounts of EPA and DHA.[1] Seafood also gives you vitamin D, calcium, potassium, iron, choline, iodine and magnesium.[1]

One meal, two ways
Two views of the same oak table: on the left, a plate of dal, rice and roti with a small dish of two amber capsules beside it; on the right, a plate of fish curry with rice and a green sabzi.

A capsuleAdded to the meals you already eat.

A fish mealFish is the main dish of the meal.

Why

The NIH says seafood helps heart health especially when it is eaten in place of less healthy foods.[1]

If you have heart disease

The NIH says supplements might lower the risk of some heart and blood vessel events, especially in people who eat little omega-3. The evidence is stronger for people who already have coronary heart disease.[1] If you have heart disease, ask your heart doctor first. A capsule does not replace your heart medicines.

If you eat no fish, our article on omega-3 in Indian food covers plant sources and algal oil.

Ask your doctor before you start a supplement.

Ask your doctor before you take an omega-3 supplement if you take a blood thinner or any medicine regularly, are pregnant or breastfeeding, or are buying it for a child.

If you have a fish or shellfish allergy, ask your doctor before you take fish or krill oil.

Do not take more than the pack says.

Do not stop or cut down a medicine your doctor prescribed and take a supplement instead.

Anyone who takes medicine for diabetes should check with their doctor before changing their meals.

Medical disclaimer: This article is general information. It does not replace advice from your doctor about your own health.

Common questions

The US National Institutes of Health says eating fish as part of a balanced diet helps heart health. In a 2020 Cochrane review, taking extra EPA and DHA, mostly as capsules, had little or no effect on deaths and heart and blood vessel events.

Seafood brings other nutrients besides omega-3, such as vitamin D, iodine and iron, the US National Institutes of Health notes. Fish can also take the place of less healthy foods on your plate. A capsule is taken on top of your usual meals.

Sources

  1. National Institutes of Health, Office of Dietary Supplements. Omega-3 fatty acids: fact sheet for health professionals [Internet]. National Institutes of Health; 2025 Aug 22 [cited 2026 Oct 23]. Available from: ods.od.nih.govCited atSources of Omega-3s, FoodOmega-3s and Health, Infant health and neurodevelopmentOmega-3s and Health, Cardiovascular diseaseOmega-3s and Health, Cardiovascular disease, Conclusions
  2. Abdelhamid AS, Brown TJ, Brainard JS, Biswas P, Thorpe GC, Moore HJ, et al. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2020;3(3):CD003177. doi:10.1002/14651858.CD003177.pub5. PMID: 32114706. Available from: cochrane.orgCited atPlain language summary, Key results