Fish oil is recommended for a healthy diet because it contains omega-3 fatty acids. However, fish do not actually produce omega-3 fatty acids, but instead accumulate them from either consuming microalgae that produce these fatty acids, as is the case with prey fish like herring and sardines . Some experts believe that taking fish oil (in any form) can help regulate cholesterol in the body. Besides cholesterol regulation, benefits include supporting healthy joints,anti-inflammatory properties, smooth blood flow and positive effects on body composition.