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Oily Fish

Oily fish as a functional food: observational studies on heart disease and mortality, FDA mercury advice, and how fish as food differs from fish-oil supplements.

Content last updated . This page has not been medically reviewed.

Safety first. Supplements can cause side effects and interact with medicines. Read mushroom safety and interactions before you use any mushroom product.

Overview

Oily (fatty) fish such as salmon, sardines and trout provide omega-3 fats. This page is about eating fish. Fish-oil capsules are a supplement with their own evidence and cautions.

What the research shows

  • A systematic review of 24 observational studies (714,526 people) found non-fried fish consumption was probably associated with lower risk of overall cardiovascular events and myocardial infarction; fried fish was probably associated with higher risk; no association with stroke was found. [1]
  • A meta-analysis of 12 cohorts found the highest fish intake was associated with 6% lower all-cause mortality (RR 0.94, 95% CI 0.90 to 0.98), with a non-linear dose-response. [2]

These are associations, not trial results. Proper evidence from trials of fish as food was not found in the sources we read. Do not use these results to justify fish-oil capsules.

Mercury and servings

The FDA and EPA advise people who are pregnant or breastfeeding to eat 2 to 3 servings a week (a serving is 4 ounces) from the "Best Choices" list, avoid the "Choices to Avoid" list, and give children smaller portions of Best Choices fish. [3] See the FDA page for the species lists.

Safety and individual considerations

  • Fish allergy can be severe.
  • Fried fish was associated with higher risk in the review above. [1]
  • Raw fish: pregnant people should ask a clinician. [4]

Related

Safety · Fish food vs fish-oil supplement

Frequently asked questions

Is fish better than fish oil?

They are different products and trials of one do not apply to the other. We found no source comparing them directly.

References

  1. Krittanawong C et al. Fish Consumption and Cardiovascular Health: A Systematic Review. Am J Med 2021. PMID 33444594.
  2. Zhao LG et al. Fish consumption and all-cause mortality: a meta-analysis of cohort studies. Eur J Clin Nutr 2016. PMID 25969396.
  3. U.S. Food and Drug Administration and U.S. Environmental Protection Agency. Advice About Eating Fish.
  4. Clemson Cooperative Extension. Food Safety for Pregnant Women and Their Babies. Extension fact sheet.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.