If you believe wellness podcasts and social media, inflammation is something to be avoided at all costs. But despite the term’s dreaded reputation, it’s rarely ever clearly defined—I’ve heard it used to describe everything from redness and swelling to break-outs, itchiness, and general pain. When I looked it up recently, I was a little surprised: it turns out that inflammation in itself isn’t really all that bad—it’s actually just a sign that your immune system is doing its job. And, it only becomes a problem when its protective, healing response goes into overdrive longterm. That’s when inflammation becomes “chronic” and becomes a contributing factor to things we don’t want. Think: heart disease, cancer, Alzheimer’s, diabetes, and asthma.

As is the case with so many things in life, dealing with inflammation really is all about finding balance—you want to support your natural inflammatory response so that it works for you, not against you. Luckily, there are a host of foods, plants, and ingredients that have been proven to help do just that—among them, turmeric, olive oil, and maybe even cannabis. But there’s one substance that’s surprisingly beneficial—and also surprisingly often overlooked. And that’s fish oil.

What are the main benefits of fish?

It’s all about the omega-3 fatty acids—and fish oil is full of them. “Fish oil is made from the tissue of oily fish and contains omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential nutrients for optimal health,” says Reuben Chen, MD, a sports medicine physician and holistic pain management expert.

Reduce Inflammation

Omega-3 fatty acids have been proven to reduce inflammation by essentially helping to regulate the inflammatory response.

Boost Heart Health

Omega-3s are also extremely important when it comes to matters of the heart—at least in terms of health. “Consuming dietary sources of omega-3s like fish and seafood promotes heart health and may reduce the risk of coronary heart disease,” explains Christine Randazzo Kirschner, MS, RDN, GI dietitian, and founder of New York City-based Amenta Nutrition. “And, larger doses of long-chain omega-3 supplements, like fish oil, are effective in reducing triglyceride levels—especially for those with existing heart disease.”

May Lower Cholesterol

Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, points to research that show that fish oil can lower triglycerides, which are fats that are found in our blood. When our triglycerides are high, it is a sign that they can increase your cholesterol levels and put you at risk for conditions like stroke and heart disease. But she says that it appears that the impact is based on the individual and the type of supplement taken and that more studies need to be done to be conclusive.

Reduce the Risk of High Blood Pressure

Dieras explains that the EPA and DHA in fish oil can help relax blood vessels, reduce inflammation, and improve cells involved in blood pressure control. She also points to studies that show that fish oil reduces systolic and diastolic blood pressure and reduces the risk of developing high blood pressure.

Boost Hair Growth (and Overall Hair Health)

Fish oil, says Dieras, can extend the hair growth phase. Some studies show that the omega-3 fatty acids in fish oil can nourish the hair follicles, which leads to stronger, healthier hair, less inflammation on the scalp, and an increase of blood flow to the hair follicles to stimulate hair growth.

Enhances Brain Function

Studies show that fish oil plays a vital role in brain health. There is also research that shows it can help with anxiety and depression.

Strengthen Skin Health

Dieras says that fish oil comes with loads of skin benefits. Studies show that it can hydrate, soothe irritation, and treat dermatitis. It’s also shown to help combat photoaging caused by the sun’s harmful UV rays and may even inhibit skin cancer growth.

Reduce Joint Pain

Due to its anti-inflammatory properties, studies have shown that fish oil may help reduce joint pain and improve stiffness in those suffering from rheumatoid arthritis.

But, here’s the thing about omega-3 fatty acids: our bodies don’t make them on their own. And, despite their many benefits, studies show that we generally don’t get enough of them; in the last 80 years, there’s been an 80 percent decrease in intake among adults. So, it’s more important than ever to consume them intentionally, either through our diets or via the best fish oil supplements.

“Omega-3s are essential for the structure of cell membranes,” emphasizes Randazzo Kirschner. “They have wide-ranging functions in the body’s cardiovascular, pulmonary, immune, and endocrine systems, and have been shown to have important anti-inflammatory and immune functions.”

Sources of Omega-3 Fatty Acids

Studies find that eating fish really is your best bet when it comes to getting the superstar omega-3 fatty acids found in fish oil. And, since fish oil comes from fat, it’s all about those fatty fish: salmon, trout, oysters, herring, sardines, mackerel, tuna, and sea bass.