Alright, health nuts, we've all been there - facing the supplement aisle, your cart brimming with kale and chia seeds, staring down a swarm of fish oil capsules like it’s a line-up from 'The Usual Suspects.' It's the moment of truth where we talk the oil of fish – the hero supplement hailed by many in the United States. But don't get too attached to these slippery suckers until you get the bare, scaly facts.

Fish oil is the 007 of supplements, known for its suave and not-so-secret double agents: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two omega-3 fatty acids with reams of rumored health benefits and secret missions. You can score some EPA and DHA from sardines, anchovies, mackerel, and salmon too, but not everyone finds chowing down on these oily swimmers palatable.

A word of caution though, leave regulated pills for your Grandma's heart-healthy regimen. Because in the wild west of supplement land, regulation is as seen-on-TV. This means some products may not truly contain what their labels bravely claim to. So consult your healthcare provider, superhero dietitian (RD or RDN), or pharmacist before shelling out your Benjamins on these capsules.

So what's the real catch with these fish oils? Research does seem to suggest that Omega 3 in fish oil is like Robin Hood to your triglycerides – helping to reduce their numbers. It's less clear, though, when it comes to cholesterol – the villains in our very cellular level Game of Thrones. Here's where it gets tricky, folks.

While some of fish oil’s benefits are likely attributed to their anti-inflammatory properties (they're the neighborhood watch against cellular damage), don't go overboard just yet. Remember, these oils are packaged in lipid-like substances, similar to cholesterol and triglycerides, and high levels of these can lead to issues, heart problems being at the top of the long list.

Fish oil has been seen to reduce triglyceride levels, but it's an ongoing debate about its effects on LDL 'bad cholesterol.' Notice, I said LDL, not NYC, so stop thinking about bagels! Can fish oil help increase HDL 'good cholesterol?' The jury's still out on that one.

The supplement realm is a tricky sea to navigate with both DHA and EPA combined omega-3 supplements as well as stand-alone DHA or EPA products. Some assert that DHA-only supplements more effectively reduce triglycerides, while others say it's EPA's show. Keep in mind; DHA-based supplements might affect both good and bad cholesterol levels.

The great American Heart Association (AHA) concludes that EPA-only fish oil supplements don't increase LDL or bad cholesterol. Unfortunately, supplements boasting both EPA and DHA Extra Power might lead to a slight increase in the same. Now, whether it's an actual increase in LDL levels or just misleading fish oil marketing, we can't be sure. There's clearly room for more research here, folks.

But here's what we do know – the primary components of fish oil are the omega-3 fatty acids DHA and EPA. The AHA recommends a daily intake of 2 to 4 grams of this duo. But don't let that make you complacent; chat with your healthcare provider to determine if and how long they'd recommend these supplements for you. Keep in mind, fish oil isn't for everyone. If you're fish-averse or allergic, just like during a shark attack, avoidance is key.

Lastly, remember that this journey to a healthier you isn't a sprint; it's a lifelong marathon. Fish oil, like any supplement, isn't a miracle cure, but another tool in your arsenal on this journey. Take it with a grain of salt, a dash of humor, and a boatload of perspective.