Salmon oil has become an increasingly popular supplement in recent years due to its high omega-3 fatty acid content. But is taking salmon oil capsules or liquid actually beneficial? Here’s a comprehensive look at the evidence behind salmon oil supplements.
What is salmon oil?
Salmon oil is extracted from salmon, typically wild-caught fish like salmon, trout, or mackerel. It contains high levels of the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
These essential fatty acids provide a wide range of health benefits but can’t be produced by the human body. We must get them through food sources like salmon or supplements.
Salmon oil capsules provide concentrated sources of EPA and DHA without the need to eat large amounts of fish. The oil has a light taste and can easily be taken straight or mixed into foods.
Salmon oil nutrition facts
Here are some of the key nutrients found in a typical serving of salmon oil:
Nutrient | Amount |
Calories | 45 |
Total fat | 5g |
Omega-3s | 1000-2000mg |
EPA | 400-1000mg |
DHA | 200-500mg |
Vitamin A | 250IU |
Vitamin D | 250IU |
As you can see, the star nutrients in salmon oil are the omega-3 fats EPA and DHA. A standard serving or dose can provide over 1 gram of these essential fatty acids.
Salmon oil may also contain small amounts of vitamins A and D, but you would need to take very high doses to meet your daily needs for these vitamins.
Benefits of salmon oil
Here are some of the top evidence-based benefits of taking salmon oil supplements:
Heart health
Many studies show that the EPA and DHA in salmon oil support heart health in various ways.
These omega-3 fats can help reduce triglycerides, lower blood pressure slightly, and protect against irregular heart rhythms (1, 2).
One study found taking omega-3 supplements like salmon oil reduced overall cardiovascular events like heart attacks by 10% (3).
Salmon oil’s anti-inflammatory properties also help prevent atherosclerosis and lower cardiovascular disease risk (4).
Brain function
The long-chain omega-3s in salmon oil play vital roles in the structure and function of the brain.
They help build cell membranes and connections in the brain and protect the neurons from inflammation and oxidative damage (5).
Studies demonstrate that salmon oil supplementation can benefit mental health issues like depression, ADHD, autism, and cognitive decline (6, 7).
The fatty acids also appear to improve memory, processing speed, and executive function in older adults with mild cognitive impairment (8).
Eye health
DHA makes up over 90% of the omega-3s in the retina, making it critical for vision (9).
Getting adequate DHA from sources like salmon oil helps prevent dry eyes, age-related macular degeneration (AMD), and blindness.
One meta-analysis reported that taking fish oil supplements like salmon oil reduced the risk of AMD by 38% (10).
Pregnancy and fetal development
Omega-3s are vital for fetal neurodevelopment and pregnancy. Many pregnant women are advised to take fish oil or omega-3 supplements.
Salmon oil provides DHA that accumulates in fetal tissues like the brain and eyes (11, 12).
It may lower the chances of premature births, postpartum depression, and allergies or asthma in infants (13, 14).
Inflammation and arthritis
The anti-inflammatory effects of omega-3s make salmon oil supplements useful for inflammatory conditions.
In multiple studies, fish oil has improved joint pain, stiffness, and grip strength in people with rheumatoid arthritis (15).
Salmon oil may also benefit joints affected by osteoarthritis and help relieve inflammatory bowel diseases like Crohn’s or ulcerative colitis (16, 17).
Skin and hair
Omega-3s support skin health and reduce inflammatory skin conditions like eczema, psoriasis, and acne.
Some evidence also suggests salmon oil’s fatty acids contribute to hair growth and shine while decreasing dryness and brittle hair (18, 19).
Weight loss
Though the research is mixed, some studies indicate salmon oil may promote weight loss.
It helps increase feelings of fullness after meals and enhances fat burning during exercise (20, 21).
More research is needed, but salmon oil shows potential as a supplement for aiding weight management.
How much salmon oil should you take?
There is no standard dose of salmon oil, but most research has looked at amounts between 500mg to 4,000mg per day.
Here are general dosage recommendations based on your goals:
- General health: 500-1000mg daily
- Heart health: 1000-2000mg daily
- Brain/eye health: 1000-2000mg daily
- Inflammatory conditions: 2000-4000mg daily
- Pregnancy and lactation: 1000-2000mg daily
To reach these levels, most salmon oil capsules provide around 500-1000mg of EPA/DHA per dose. It’s best to read the supplement facts and aim for at least 500mg of combined DHA and EPA.
Speak to your doctor to find the optimal salmon oil dose for your individual health needs and concerns.
Salmon oil vs fish oil
Salmon oil is a type of fish oil, but not all fish oils are created equal.
Here are some key differences between standard fish oil and salmon oil:
- Source – Salmon oil comes from salmon while regular fish oils typically use small fish like anchovies, sardines, or mackerel.
- EPA/DHA content – Salmon oil naturally has a higher concentration of omega-3 fats, while regular fish oils vary in purity.
- Contaminants – Salmon oil may have fewer heavy metal and pollutant contaminants compared to small fish sources.
- Sustainability – Salmon fisheries may be less sustainable than small fish populations used for generic fish oils.
- Price – Salmon oil tends to be more expensive due to greater demand and limited supply of salmon.
Overall, salmon oil is a premium form of fish oil with higher natural omega-3 concentrations. But not all standard fish oils are inferior, as high-quality products also offer high purity.
Is salmon oil safe?
Salmon oil supplements are considered safe for most people when used appropriately. Side effects are rare but may include:
- Fishy taste or fishy burps
- Gastrointestinal issues like nausea, gas, or diarrhea
- Loose stools
- Headaches
- Blood thinning
Taking salmon oil with meals or freezing capsules can help reduce fishy aftertaste. Start with a low dose and increase slowly over time to minimize side effects.
Those taking blood thinners or with bleeding disorders should speak to their doctor before taking high doses of salmon oil due to the potential for increased bleeding risk.
Also, some researchers argue pregnant women should avoid salmon oil due to potential mercury exposure. However, most studies have found supplements from reputable brands to be safe during pregnancy (22).
Choosing a salmon oil supplement
Here are some tips for choosing a quality salmon oil supplement:
- Look for reputable third-party testing and certification.
- Aim for at least 500mg combined EPA & DHA per dose.
- Choose sustainably sourced wild salmon oils.
- Avoid added fillers, flavors, sweeteners, or preservatives.
- Look for oils that have been molecularly distilled.
- Store in cool, dark conditions away from heat and light.
- Avoid buying in bulk to prevent oxidation.
Research the brand and source carefully, as salmon oil products can vary widely in purity and quality.
Conclusion
In conclusion, salmon oil appears to be worth taking for most people looking to increase their omega-3 fatty acid intake.
The high levels of EPA and DHA in salmon oil provide diverse benefits for heart and brain health, fetal development, vision, inflammation, and more.
Aim for 500-2000mg daily of combined DHA and EPA to enjoy salmon oil’s perks. Look for high-quality products sourced from reputable manufacturers.
Minor side effects are possible but can be minimized with lower doses and taking with food. Speak to your doctor to find the right salmon oil supplementation plan for your needs.
Overall, salmon oil is an excellent source of vital omega-3 fatty acids that should be considered as part of a healthy, well-rounded diet.