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Anchovy

Also known as: Engraulis encrasicolus, Engraulis japonicus, Engraulis mordax, Anchovy, Anchovy oil, Fish oil

Overview

Anchovy refers to several species of small, oily fish, primarily *Engraulis encrasicolus* (European anchovy), *Engraulis japonicus* (Japanese anchovy), and *Engraulis mordax* (North Pacific anchovy). These fish are rich in omega-3 polyunsaturated fatty acids (PUFAs), particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Anchovy oil, derived from these fish, is commonly used as a dietary supplement to increase omega-3 intake. It is valued for its high EPA and DHA content and relatively low levels of contaminants compared to larger predatory fish. Research supports its use for cardiovascular health, brain function, and inflammation modulation. Anchovy oil is available in various forms, including capsules and liquids, and is often incorporated into fish oil supplements.

Benefits

Anchovy oil, rich in omega-3 fatty acids, offers several evidence-based benefits. It significantly improves cardiovascular health, with a large RCT showing a 19% reduction in major coronary events when 1.8 g/day of EPA (from fish oil) was added to statin therapy in individuals with hypercholesterolemia and coronary artery disease. Additionally, omega-3 supplementation from anchovy oil moderately improves chronic pain, particularly dysmenorrhea, with lower doses (≤1.35 g/day) showing stronger effects. While omega-3s may support brain health across the lifespan, evidence for neurocognitive benefits in healthy adults is less robust. Maternal fish oil supplementation increases DHA in breast milk, benefiting preterm infants more consistently than term infants.

How it works

Anchovy oil's benefits stem from its high concentration of EPA and DHA. These omega-3 fatty acids modulate inflammation by reducing pro-inflammatory eicosanoids and cytokines. They also improve lipid profiles by lowering triglycerides and increasing HDL cholesterol. DHA supports neuronal membrane integrity and function, which is crucial for brain health. On a molecular level, EPA and DHA interact with COX and LOX enzymes, influencing inflammation, and PPAR-alpha, affecting lipid metabolism. These fatty acids are well-absorbed, especially when consumed with meals, making anchovy oil an effective source of omega-3s.

Side effects

Anchovy oil is generally well-tolerated, but some side effects are possible. Common side effects include mild gastrointestinal symptoms such as a fishy aftertaste, nausea, and diarrhea, affecting more than 5% of users. Less common side effects (1-5%) involve a mild increase in bleeding risk, particularly at high doses or when taken with anticoagulant medications. Rare side effects (less than 1%) include allergic reactions and, in some individuals, increased LDL cholesterol levels. It may potentiate the effects of anticoagulants and antiplatelet drugs. Individuals with fish or shellfish allergies should avoid anchovy oil. Caution is advised for those with bleeding disorders, especially at higher doses. During pregnancy and lactation, it is considered safe at recommended doses and may benefit preterm infants.

Dosage

For general health, a minimum effective dose of 250–500 mg of combined EPA and DHA per day is recommended. For cardiovascular health, the optimal dosage ranges from 1 to 2 g of combined EPA and DHA per day, with higher doses potentially needed for specific conditions. In managing chronic pain, doses ≤1.35 g/day may be more effective than higher doses. The maximum safe dose is generally considered to be up to 3–4 g/day; exceeding this may increase the risk of bleeding. Anchovy oil is best taken with meals to enhance absorption. It is available in various forms, including capsules, liquid, and whole fish. Dietary fat enhances its absorption. While no specific cofactors are required, antioxidants like vitamin E may help prevent oxidation.

FAQs

Is anchovy oil safe?

Anchovy oil is generally safe for most people. Monitor for gastrointestinal symptoms. Those on anticoagulants should watch for increased bleeding risk. Individuals with fish or shellfish allergies should avoid it.

When should I take anchovy oil?

Take anchovy oil with meals to reduce gastrointestinal discomfort and improve absorption. Consistent daily intake is recommended for optimal benefits.

What are the expected benefits of anchovy oil?

Expect modest improvements in cardiovascular risk factors and chronic pain. Neurocognitive benefits are less clear in healthy adults. Individual results may vary.

Are all fish oil supplements the same?

No, fish oil supplements vary in purity and EPA/DHA content. Anchovy-derived oils are typically low in contaminants. Choose reputable brands that provide third-party testing.

Can I take anchovy oil if I am pregnant?

Yes, anchovy oil is generally considered safe during pregnancy and lactation at recommended doses. It may benefit preterm infants by increasing DHA levels.

Research Sources

https://ods.od.nih.gov/factsheets/Omega3FattyAcids%20-HealthProfessional/ – This fact sheet from the National Institutes of Health provides a comprehensive overview of omega-3 fatty acids, including their sources, health benefits, and recommended intakes. It highlights the importance of EPA and DHA for cardiovascular and brain health, as well as their role in reducing inflammation. The resource also covers potential risks and drug interactions associated with omega-3 supplementation.
https://www.painphysicianjournal.com/current/pdf?article=MzEwMQ%3D%3D&journal=100 – This systematic review examines the efficacy of omega-3 PUFA supplementation, including anchovy oil, in managing chronic pain conditions. The review found that omega-3s moderately improve chronic pain, especially dysmenorrhea, with lower doses (≤1.35 g/day) showing stronger effects. The study highlights the potential of omega-3s as a complementary therapy for pain management.
https://pubmed.ncbi.nlm.nih.gov/37567449/ – This study is a meta-analysis and systematic review that assesses the safety of omega-3 PUFA supplementation. The review found that omega-3 PUFA supplementation is generally safe, with mild gastrointestinal side effects being the most common. The study provides a comprehensive safety review of omega-3 supplementation.
https://www.mdpi.com/2072-6643/10/8/1094 – This review explores the potential benefits of omega-3 fatty acids for brain health across the lifespan. While it suggests that omega-3 supplementation may support brain health, the evidence for neurocognitive benefits in healthy adults is less robust. The review emphasizes the importance of omega-3s for brain and retinal development, particularly in infants.
https://infantrisk.com/content/fish-oil-supplementation-during-pregnancy-and-lactation – This resource discusses the use of fish oil supplementation during pregnancy and lactation. It notes that maternal fish oil supplementation increases DHA in breast milk, which can be beneficial for infant development. The resource highlights that benefits are clearer in preterm infants compared to term infants.