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Disclaimer: This article is for informational purposes only and is not intended to diagnose any conditions. LifeDNA does not provide diagnostic services for any conditions mentioned in this or any other article.
Fish oil is one of the most popular supplements worldwide. It is often taken for heart health, brain function, and even for reducing inflammation. But did you know that your genes might influence how well your body responds to it? Instead of a one-size-fits-all approach, science is showing that the “right dose” of fish oil may actually depend on your DNA.
Understanding this is important because it helps explain why some people see great results while others may not, highlighting the role of genetics in how our bodies use omega-3.
You may want to read: DHA Levels Based on DNA: Omega 3 deficiency
Fish oil is a type of fat that comes from the tissues of oily fish such as salmon, sardines, mackerel, and anchovies. It is rich in omega-3 fatty acids, which are essential nutrients that the body cannot make on its own. This means you must get them from food or supplements.
The two main omega-3s in fish oil are:
Fish oil is most often taken as a dietary supplement in softgel capsules or liquid form. People use it to support heart, brain, eye, and joint health, as well as to help balance inflammation in the body. Unlike some plant sources of omega-3s (like flaxseed or chia), which contain ALA (alpha-linolenic acid) that must be converted into EPA and DHA, fish oil already provides omega-3s in their active form. This makes them easier for the body to use.
Many people take fish oil supplements because they don’t eat enough fatty fish in their diet.
Supporting Heart and Blood Vessel Health: Omega-3s in fish oil, especially EPA and DHA, help keep your heart and blood vessels strong. They can lower triglyceride levels, support healthy blood pressure, and improve circulation. Omega-3s also reduce the risk of plaque buildup in arteries, which may lower the chance of heart attack or stroke. In short, they help maintain overall cardiovascular health.
Helping the Brain and Nervous System: DHA, one of the main omega-3s in fish oil, is an important building block of the brain and nervous system. It helps brain cells communicate effectively, which supports memory, focus, and mood. For children, DHA is essential for brain development, while for adults it may help protect against age-related cognitive decline.
Reducing Inflammation in the Body: Inflammation is the body’s natural defense, but too much of it can contribute to chronic conditions such as arthritis, heart disease, or autoimmune disorders. EPA in fish oil has strong anti-inflammatory effects. It helps produce compounds that calm the immune response and reduce swelling, which is why many people use fish oil for joint stiffness or inflammatory health issues.
Supporting Eye and Joint Health: Fish oil benefits both vision and joint function. DHA is a key structural component of the retina, the light-sensitive part of the eye, and helps maintain clear and healthy vision. Adequate omega-3 intake may lower the risk of eye problems such as macular degeneration and dry eye. For joints, omega-3s help reduce stiffness, tenderness, and pain by lowering inflammation, which can be especially helpful for people with arthritis.
tudies on fish oil indicate that fish oil has not been linked to serious treatment-related problems, but its long-term use has raised some theoretical concerns. Research suggests that taking up to 3 grams per day of EPA and DHA is considered safe for general use. Interestingly, populations like the Greenland Inuits, who consume around 7 grams per day through their traditional diet of fish and sea mammals, show very low rates of heart disease and inflammation. However, they also appear to have a slightly higher risk of bleeding, which may be linked to their unusually high omega-3 intake combined with low omega-6 intake. For patients with rheumatoid arthritis, who already face higher cardiovascular risk, the overall benefits of fish oil, both anti-inflammatory and heart-protective, likely outweigh potential risks.
One concern is whether fish oil increases bleeding, especially in people taking blood-thinning medications. Studies in Western populations showthat fish oil supplements do not increase bleeding risk, even when combined with aspirin or warfarin. Another concern is whether highly unsaturated omega-3 fats cause lipid peroxidation, a process that could damage blood vessels. Current evidence shows no convincing proof that fish oil worsens this problem; in fact, its overall effect appears to lower cardiovascular risk.
These results suggest that fish oil is generally safe for long-term use when taken in recommended amounts. Concerns such as bleeding, oxidation, or contamination are either unproven or controlled by proper supplement manufacturing. Choosing a high-quality product is the best way to ensure safety while gaining the anti-inflammatory and cardiovascular benefits of omega-3 fatty acids.
Understanding How Genetics Can Affect Omega-3 Levels
Studies suggest that not everyone absorbs or processes omega-3s in the same way, and genetics may play a key role in thisdifference. Certain genes can influence how well your body converts, transports, and uses omega-3 fatty acids like EPA and DHA. For example, some people may naturally have lower levels because their genes make the conversion from plant-based omega-3s (ALA) to EPA and DHA less efficient. Others might process fish oil more effectively, leading to better results for heart, brain, and joint health.
Knowing how your DNA affects omega-3 metabolism can help you choose the right type and dose of supplement. For instance, if your genes limit your ability to convert plant-based omega-3s, you may benefit more from fish oil or algae-based supplements that already contain EPA and DHA. This genetic insight makes supplementation more personal and effective, ensuring your body gets the support it needs.
You may be interested to read: Understanding the Genetics of ALA to EPA Conversion
Fish oil is one of the most direct sources of EPA and DHA, the omega-3s most tied to heart and brain health. Algae-based supplements also provide EPA and DHA, usually with more DHA than EPA, making them a strong option for people who don’t eat fish. Plant oils like flaxseed, however, mainly supply ALA, which the body must convert into EPA and DHA — and that conversion is often inefficient.
While fish oil and omega-3s are beneficial for your overall health, they may not be a cure-for-all. In some conditions, eating whole fish may provide benefits, but in general, taking fish oil capsules by mouth has not been shown to be effective for the following specific conditions:
How Do You Decide the Right Fish Oil Dose for You?
To figure out what’s best for your body, here are a few key steps to consider:
While your DNA provides useful insight into how your body may respond to omega-3s, it’s only one piece of the whole process for you to consider and use as an insight on how to maintain the benefits. Combining genetic insights with your blood work results, diet, and overall health history gives the most reliable approach. This way, you’re not just guessing, but tailoring your fish oil intake to what your body truly needs.
Those who are pregnant, breastfeeding, or giving fish oil to children should be especially cautious. Pregnant women are advised to avoid fish like swordfish, king mackerel, and tilefish due to high mercury levels, and limit other fish intake to about 12 ounces per week. Children, especially young ones, should not consume large amounts of fish oil or contaminated fish because of the potential for mercury exposure and other toxins.
The LifeDNA Vitamins & Supplements Report provides a comprehensive and personalized look at how your DNA influences your body’s needs for vitamins, minerals, and other key nutrients. This report helps you make smarter choices about diet and supplementation, whether your goal is to support heart health, boost mental clarity, enhance fitness, or maintain overall wellness. With these insights, you can move beyond generic advice and take a more tailored and personal approach to nutrition and lifestyle for long-term health benefits.
