Experts Agree: Fish Oil Supplements Are Worth It

Reported by Vogue.

Supplement culture has a short attention span — one month it's collagen peptides, the next it's some obscure adaptogen nobody can pronounce. But according to Vogue, there's one supplement that has quietly earned a near-unanimous nod from the medical community: fish oil. Not glamorous. Genuinely effective.

The case comes down to omega-3 fatty acids and a ratio problem most of us didn't know we had. LA-based nutritionist and author Mia Rigden puts it plainly: the modern Western diet is overloaded with omega-6s and severely short on omega-3s, and that imbalance is a direct driver of systemic inflammation. Fish oil corrects the math. Fernando Carnavali, MD, associate professor of general internal medicine at Mount Sinai, backs the science: the supplement offers cardiometabolic and anti-inflammatory benefits that appeal to patients who want meaningful results without a prescription. Dietary supplement researcher Denise John, PhD, goes further — omega-3 intake touches brain function, immune response, mood, focus, vision, heart health, and metabolic function. One supplement. A lot of territory covered.

Worth It at Every Life Stage — but Especially Yours

Rigden flags fish oil as particularly non-negotiable for women in perimenopause and beyond, when cardiovascular health, cognitive function, joint integrity, and mood regulation are all shifting simultaneously. She's equally intentional about recommending it to pregnant and postpartum clients, anyone over 45, and those navigating chronic inflammation or mood instability. On the skin front, dermatologist Morayo Adisa, MD, is measured but not dismissive — EPA and DHA won't replace your retinol, but their anti-inflammatory properties can support the skin barrier over time. There's also emerging research connecting omega-3s to gut lining integrity and microbiome health, which Rigden calls genuinely promising.

Now, the fine print. Dr. Carnavali notes that fish oil is generally well tolerated, though GI discomfort and the notorious fishy aftertaste are real possibilities. Certain DHA-heavy formulations may nudge LDL cholesterol upward, and supplement quality varies significantly across over-the-counter products — not all fish oils are created equal. As for format, capsules and liquid are comparably effective when EPA and DHA levels match; capsules simply win on convenience. The non-negotiable: run it by your primary care physician before adding anything new to your routine.

Fish oil won't fix everything, but it addresses a genuine nutritional gap that most people eating a Western diet have — and it does it across multiple systems at once, which is more than most wellness trends can claim.

Read the original at Vogue.