12 fish oil benefits for men

In this article:

• Fish oil benefits for men
• Side effects
• Interactions
• How to take fish oil
• The bottom line

In this article

• Fish oil benefits for men
• Side effects
• Interactions
• How to take fish oil
• The bottom line

Unlike some products, fish oil supplements are exactly what they say they are: oil extracted from the tissue of fatty, oily fish, such as mackerel, sardines, herring, anchovies, and salmon. The oil is then purified to be sold in liquid, capsule, or pill form. Many people believe it’s an easy way to supplement a healthy diet and treat certain health conditions.

Rich in omega-3 fatty acids (which are types of polyunsaturated fatty acids, or PUFAs, the so-called “good fats”), fish oil, when taken daily, may help lower blood pressure and cholesterol levels, relieve inflammation, and improve brain function and mental health. Studies have also shown that men may experience additional health benefits from fish oil, including improvements in testicular function and erectile dysfunction.

12 fish oil benefits for men

Omega-3 fatty acids are essential acids, meaning they are important for our health, but we need to get them from our diet since our bodies can’t produce them. The three main types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA, which the body can convert to EPA or DHA, can be found in some nuts, seeds, and plant oils, such as flaxseed, canola, and soybean oils. EPA and DHA, which are used more efficiently by the body than ALA, are both present in fish oil, krill oil, and cod liver oil.

Taking fish oil supplements under the guidance of a healthcare provider may be beneficial for almost anyone. However, men, in particular, may experience specific benefits of fish oil when it comes to sexual performance. Getting the right amount of omega-3 fatty acids may be good for both the penis and the testes, in addition to all the other health benefits it provides. Here are the top 12 ways that fish oil may benefit men’s health.

1. Heart health

“Interest in fish oil started in the 1970s when it was discovered that middle-aged men who ate high amounts of fish and seafood had less cardiovascular disease than men who did not,” says Stefan Pasiakos, Ph.D., the director of the Office of Dietary Supplements at the National Institutes of Health (NIH). The men in the study, Inuits living in Greenland, also had lower cholesterol and lower triglycerides in their blood than a control group of Inuits residing in Denmark.

“After that, more studies and research were conducted to showcase the impact fish oil has on brain health, heart health, reduction of inflammation, gut health, and more,” adds Angel Planells MS, RDN, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition & Dietetics. “Consuming omega-3 fatty acids was shown to be beneficial in reducing the risks of heart attack and stroke.”

“The FDA has also approved several highly concentrated fish oils as prescription drugs for treating very high triglyceride levels, further highlighting the recognized therapeutic potential of omega-3 fatty acids in managing cardiovascular health,” says Duffy MacKay, ND, doctor of naturopathic medicine and Senior Vice President of Dietary Supplements for the Consumer Healthcare Products Association.

In 2004, the Food and Drug Administration (FDA) noted that while the research is not conclusive, consuming EPA and DHA omega-3 fatty acids may help reduce the risk of heart disease. A healthier heart not only decreases the risk of heart disease but also means better blood circulation, which, for men, can help improve erectile dysfunction.

2. Improved endothelial function

The endothelium, made up of endothelial cells, is a thin layer that lines the insides of blood vessels. When the endothelium isn’t working correctly, your cells can’t relax and fill with blood in a process known as vasodilation. This process is what allows the penis to harden during an erection. Inadequate vasodilation may lead to erectile dysfunction or the inability to get an erection. A 2017 review found that EPA and DHA improved endothelial dysfunction in 94% of studies included.

3. Better testicular function

A 2020 study done in Denmark found that taking fish oil supplements was linked to higher semen volume, total sperm count, and free testosterone to luteinizing hormone (LH) ratio. A low testosterone to LH ratio may contribute to erectile dysfunction, as it indicates an imbalance in hormone levels that can affect sexual function. Thus, improving it could improve sexual function.

4. Brain health

“As far as brain health goes, studies have focused on cognitive function and reducing the risk of neurodegenerative diseases,” says Planells. A review published in 2022 found that consuming omega-3 fatty acids improved learning, memory, cognitive well-being, and blood flow in the brain.

It was once thought these brain benefits might also help with age-related conditions like dementia and Alzheimer’s disease. However, a 2024 study showed that fish oil supplementation did not significantly reduce white-matter lesions (WML) in people at risk for dementia. WMLs are areas of impaired brain function. When WMLs increase, the risk of stroke, cognitive decline, and mortality also increases.

5. Improved mood

A 2018 review determined that fish oil may help treat depression by decreasing inflammation and influencing the activity of messenger cells in your brain called neurotransmitters. “EPA and DHA are incorporated into our cell membranes and concentrated in our retinas and brain and, in men, sperm,” says Pasiakos. Because fish oil affects brain cell membranes, it could make it easier for chemicals that affect your mood, such as dopamine and serotonin, to travel between cells.

6. Inflammation reduction

A 2019 study from the American Heart Association journal Circulation Research found that omega-3 fatty acids fight inflammation by increasing the level of anti-inflammatory molecules in the blood. Past studies have concluded that fish oil supplements can show significant benefit in treating numerous inflammatory and autoimmune conditions, such as rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus erythematosus, multiple sclerosis, and migraine headaches. 

7. Better gut health

Although it recognized the need for more conclusive research on the subject, a 2017 study found that eating a diet rich in omega-3s is beneficial because omega-3 fatty acids contribute to good gut health. “Fish oil appears to promote growth of the beneficial bacteria in the gut, reducing gut inflammation, which aids in maintaining a healthy digestive system,” says Planells.

8. Increased testosterone

Although there are other factors at play besides fish oil, a 2024 study found that eating more fish was linked to higher levels of serum testosterone—a measure of the amount of testosterone in your blood. Low serum testosterone, also known as hypogonadism, can cause a number of health issues in men, such as sexual dysfunction, depression, and even decreased bone health.

9. Skin health

According to a 2018 study, fatty acids from fish oil can reduce inflammation from sun exposure, moisturize dry skin, speed wound healing, and even prevent the development of skin cancer.

McKay recommends taking fish oil orally instead of rubbing it on the skin. “Although topical application is possible and might seem to have benefits, its tendency to oxidize quickly when exposed to air creates an unpleasant smell that would leave you smelling like old fish.”

While some studies suggest that fish oil’s anti-inflammatory properties could help reduce the severity of acne for some people, other people may see their acne get worse as a result of taking fish oil supplements. Ultimately, it was determined that more research is needed on the relationship between omega-3 fatty acids and acne.

10. Eye health

A study conducted in 2018 in Australia and New Zealand found that after taking fish oil supplements for three months, participants had significantly reduced intraocular pressure (IOP), a major risk factor for glaucoma. 

Studies indicate that omega-3 fatty acids could help people living with dry eye disease (DED). Although more research is needed, a 2023 meta-analysis found that patients who took omega-3 supplements showed noticeable improvements in dry eye symptoms compared to those who did not receive the supplements.

11. Bone health

A 2019 study found that concentrated fish oil (CFO) may help reduce age-associated bone loss by reducing the inflammation that causes bone resorption. The study suggested that beginning supplementation during middle age could contribute to better bone health as you age. The study also showed that a higher dose of CFO was particularly effective in maintaining bone mineral density compared to other oils like safflower oil and regular fish oil.

12. Liver health

A study published in the medical journal Frontiers in Public Health found that omega-3 supplementation could lower the risk of liver disease, including fatty liver disease and liver failure. Liver disease is becoming more common, and there are currently no approved treatments. Given the low risk of taking fish oil, it might be a potential option to manage the disease. However, more research is needed to confirm its benefits.

Fish oil side effects

The omega-3 fatty acids in fish oil, EPA and DHA, are considered “generally safe” by the FDA, but, in rare cases, fish oil supplementation may have unpleasant side effects. According to Pasiakos, taking fish oil supplements could cause:

• Bad breath
• Heartburn (acid reflux)
• Nausea
• Diarrhea
• Headache
• Unpleasant-smelling sweat

Additionally, “taking fish oil supplements at high doses for several years may lead to an increased risk of atrial fibrillation (a condition that causes the heart to beat irregularly),” says Pasiakos.

Does fish oil interfere with medications?

While it’s safe for most people, fish oil does have the potential to interact with medications, according to the NIH. Both the NIH and Pasiakos singled out the drug warfarin, an anticoagulant used to treat and prevent blood clots, due to a potentially increased risk of bleeding. “Fish oils can have antiplatelet effects at high doses,” says Pasiakos. People taking anticoagulant medicines, like Warfarin, should talk with their healthcare provider.”

“Fish oil may increase a person’s risk for becoming hypotensive (having abnormally low blood pressure),” says Planells. Consult with a healthcare provider if you take any medications or supplements that affect your blood pressure.

Additionally, anyone with a fish or shellfish allergy should avoid both topical and oral fish oil. “When it comes to skin, a small minority of folks may be hypersensitive,” says Planells, “so it may cause some people to break out.”

How to integrate fish oil into your diet

While supplements are an easy way to get more fish oil in your diet, for most people, they aren’t really necessary. If you eat the right foods, you can consume enough omega-3s to improve your health. To maximize the benefits, try the following strategies:

• Eat more omega-3-rich foods: The NIH recommends cold-water fatty fish (such as salmon, mackerel, tuna, herring, and sardines), nuts and seeds (such as flaxseed, chia seeds, and walnuts), plant oils (such as flaxseed oil, soybean oil, and canola oil), and fortified foods (such as certain brands of eggs, yogurt, juices, milk, and soy beverages).
• Avoid foods very high in omega-6 fatty acids: You should consider limiting foods made with “soybean, corn, or sunflower oil, which are prevalent in fried and/or processed foods,” suggests Planells. When you consume too many omega-6 fatty acids, it can negate the benefits of omega-3s and cause inflammation.
• Pay attention to dosage: According to the NIH, adult men should get at least 1.6 grams per day of ALA. “The Dietary Guidelines for Americans recommends eating eight ounces of seafood per week, which provides about 250 to 500 mg of EPA and DHA per day, depending on the type of seafood,” says Dr. Pasiakos. “For men, the number increases to 1,000 to 2,000 mg per day for more targeted benefits like improved cardiovascular health or inflammation reduction,” says Planells. According to the U.S. Food and Drug Administration, taking up to five grams (5,000 mg) per day of supplements containing EPA and DHA is safe. Yet, Planells recommends limiting your intake to 3,000 mg or less.
• Be patient: Don’t expect results overnight, however. “It typically may take between two to six weeks for a person to see improvements in things like inflammation reduction or a boost in mood,” says Planells.

RELATED: When is the best time to take fish oil?

Bottom line: What does fish oil do for men?

Although the FDA officially finds the evidence of fish oil’s benefits inconclusive, it’s clear that getting the right amount of omega-3 fatty acids every day is good for your health. This is true for almost anyone, but it’s especially true for guys. In addition to being good for your heart, brain, liver, skin, and gut, the EPA and DHA omega-3s in fish oil may help improve testicular function, increase testosterone, and treat erectile dysfunction.

That doesn’t mean that everyone should rush right out and buy fish oil supplements, however. Getting more fish oil in your diet could be as easy as just eating fish more often. For some people, however, that may not be enough. In that case, you should talk to your healthcare provider before beginning a daily regimen of fish oil supplements. This is especially true for anyone who has an allergy to fish or takes anticoagulant medications, such as warfarin.