Is omega-3 fish oil important for reducing body fat and weight loss?

While definitive research has yet to confirm the potential benefits of omega-3 fish oil for body fat and weight loss, preliminary research suggests a potential role. Research in animals suggest that fish oil may decrease body fat stores1,2,3,4 while some preliminary human studies indicate fish oil may help improve fat metabolism.5,6, Read on to learn more about the scientific research and the recommended dosage for omega-3 fish oil.†

Scientific evidence for omega-3 fats and weight loss

Research over the last few years has documented the relationship between omega-3 rich fish oil and weight management. For instance, one study found that taking fish oil for 3 weeks reduced body fat mass in healthy adults;5 another found that taking fish oil for 3 to 5 weeks significantly increased fat burning while exercising.6†

Some researchers have found that omega-3 supplementation in animals may help reduce accumulation of body fat by promoting fat burning and reducing the number of cells in fat tissue.7 In one study, fish oil fed to mice reduced weight gain induced by a high-fat diet. The researchers noted that the accumulation of adipose tissue — particularly in the abdominal region — was reduced in the animals.†

Recommended dosage of omega-3 fats for weight loss
At this time, the research is too preliminary to recommend a dosage of omega-3 fats to help promote weight loss; however, the fish oil supplement in one study contained 60% eicosapentaenoic acid (EPA) and 40% docosahexaenoic acid (DHA) and the subjects took 4 g/day of the fish oil.6 Therefore, they would have ingested 2.4 grams of EPA and 1.6 grams of DHA daily. The other study used 6 g/day of fish oil and did not give specifics on the amount of omega-3 fats (EPA and DHA) that were provided by the supplement.5†

Considering the wealth of information showing omega-3 fats are essential for overall good health, including them in your diet daily is important. A healthy goal for omega-3 fat consumption is to include a daily fish oil supplement that provides up to 2 grams of EPA and DHA omega-3 fats. Also, aim to eat two to three servings of baked, grilled or broiled fish weekly to help provide the omega-3 fatty acids your body needs. Think salmon, tuna, mackerel and other fatty fish that are rich in omega-3 fatty acids.†

References

  1. Parrish CC, Pathy DA, Angel A. Dietary fish oils limit adipose tissue hypertrophy in rats. Metab Clin. Exper. 1990;39: 217-219. PMID: 2308514
  2. Belzung F, Raclot T, Groscolas R. Fish oil n-3 fatty acids selectively limit the hypertrophy of abdominal fat depots in growing rats fed high-fat diets. American Journal of Physiology 1993;264: R1111-1118. PMID: 8322963
  3. Parrish CC, Pathy DA, Parkes JG, Angel A. Dietary fish oils modify adipocyte structure and function. Journal of Cellular Physiology 1991;148: 493-502. PMID: 1655818
  4. Ballie RA, Takada R, Nakamura M, Clarke SD. Coordinate induction of peroxisomal acyl-CoA oxidase and UCP-3 by dietary fish oil: a mechanism for decreased body fat deposition. Prostaglandin Leukot Essen Fatty Acids 1999;60:351-356. PMID: 10471120
  5. Couet C, Delarue J, Ritz P, et al. Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. Int J Obes 1997;21:637-643. PMID: 15481762
  6. Huffman DM. Chronic supplementation with fish oil increases fat oxidation during exercise in young men. JEP online. 2004;7:48-56. Available at: http://www.asep.org/jeponline/issue/Doc/Feb2004/HuffmanV2.pdf
  7. Ruzickova R, Rossmeis M, Prazak T. Omega-3 PUFA of marine origin limit diet-induced obesity in mice by reducing cellularity of adipose tissue. Lipids. 2004; 39:1177-1185. PMID: 15736913