# 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. - Canonical: https://kilocare.in/learn/fish-or-fish-oil - Publisher: KiloCare (https://kilocare.in) - Written by: KiloCare Team - Last updated: 2026-10-23 - Citations: numbers in square brackets refer to Sources at the end; a page or table follows the number where given. ![A whole fish on a navy plate and a small closed amber bottle, side by side on a pale oak counter.](https://kilocare.in/images/learn/ill-fish-or-fish-oil.webp) **In short** - The US National Institutes of Health (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. - 2 possible reasons: fish brings other nutrients, and it can replace less healthy foods. - If you have heart disease, ask your doctor about a capsule. ## 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, Plain language summary, Key results] Our article on [what the research on omega-3 supplements found](https://kilocare.in/learn/omega-3-research) goes through each finding. ## Fish curry and a capsule Oily fish such as mackerel and sardines contain high amounts of EPA and DHA.[1, Sources of Omega-3s, Food] Seafood also gives you vitamin D, calcium, potassium, iron, choline, iodine and magnesium.[1, Omega-3s and Health, Infant health and neurodevelopment] **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.](https://kilocare.in/images/learn/o3b-twoways-fish-or-capsule.webp) - A capsule: Added to the meals you already eat. - A fish meal: Fish 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, Omega-3s and Health, Cardiovascular disease] ## 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, Omega-3s and Health, Cardiovascular disease, Conclusions] 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](https://kilocare.in/learn/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. Prescription required. Consult your doctor. Results may vary. ## Frequently asked questions **Is eating fish better than taking fish oil?** 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. **Why might the benefit of eating fish not carry over to a capsule?** 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: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ 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: https://www.cochrane.org/evidence/CD003177_omega-3-intake-cardiovascular-disease --- To talk to a KiloCare doctor about weight care in India, start at https://kilocare.in/onboarding.