It supports heart health—but can fish oil serve as a complementary companion targeting your blood pressure, specifically? Here's the research.
Can Fish Oil Lower Blood Pressure? Medical Experts Share Their Answer
Published on Nov. 07, 2024
With nearly half of all US adults living with high blood pressure as just one example of a widespread cardiovascular trend, data via Harvard Health says Americans invest over $1 billion annually in over-the-counter fish oil supplements.
Fish oil is sourced from oily fish such as salmon, mackerel, sardines, and anchovies, fish oil. It’s abundant in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fats, which your body cannot make on its own, are known for reducing inflammation, lowering triglycerides, decreasing blood pressure, and reducing the risk of heart attacks and strokes. But does fish oil lower blood pressure, specifically?
The effectiveness of a fish oil supplement may not be clear-cut. Luke Laffin, MD, a preventive cardiologist with the Cleveland Clinic, says, “We know that people who consume high levels of omega-3 fatty acids by eating fish have a lower risk of cardiovascular events, but that hasn’t been borne out in studies about over-the-counter doses of fish oil.” Dr. Laffin adds that even large, reputable studies have not consistently demonstrated significant cardiovascular benefits from fish oil supplements.
Ahead, we speak to the current research on fish oil and blood pressure.
The connection between omega-3s and blood pressure
A 2022 review published in the Journal of the American Heart Association suggested that about three grams of omega-3s daily—whether from food or supplements—may be ideal for lowering blood pressure. Researchers reviewed data from 71 clinical trials conducted between 1987 and 2020, finding that participants who consumed two to three grams of omega-3s daily experienced an average reduction of two mmHg in both systolic and diastolic blood pressure values. Those with existing high blood pressure saw even more significant results, with three grams daily lowering systolic pressure by an average of 4.5 mmHg.
The study authors note that their research supports FDA guidance that EPA and DHA may reduce the risk of coronary heart disease by lowering high blood pressure, especially for those with hypertension. However, these findings do not fully meet the FDA’s criteria for an authorized health claim for omega-3s.
How effective are fish oil supplements?
Currently, there is not enough evidence to confirm that fish oil supplements significantly reduce the risk of cardiovascular events. Dr. Laffin points to a 2021 study showing that high doses of fish oil had little effect on reducing major cardiac events in high-risk individuals. He notes that for those at high risk of heart disease, treatment options are mostly limited to statins. In certain cases, the benefits of pure EPA fish oil might outweigh potential risks, though he prescribes it with careful consideration.
It’s also important to remember that the FDA classifies dietary supplements, including fish oil, as foods rather than drugs. As a result, manufacturers aren’t required to undergo rigorous clinical testing or production oversight, allowing them to make broad claims on their labels without substantial evidence.
Before starting any new supplement, always consult a healthcare provider and follow their recommendations. Fish oil supplements are an approved and effective treatment for high blood triglyceride levels when prescribed by a doctor, so be sure to follow your provider’s instructions carefully.
For those simply considering fish oil on its own, experts generally recommend dietary sources as the best way to obtain omega-3s. The American Heart Association advises including two servings of fish (three to four ounces each) per week as part of a heart-healthy diet, noting that approximately four to five ounces of Atlantic salmon provides about three grams of omega-3 fatty acids.
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