Fish oil may or may not help you with weight management, or more specifically, fat management. Several factors come into play, some of which can enhance the positive effects of fish oil and others of which can undermine them.
A multitude of studies have examined the potential effects of fish oil weight loss. Unfortunately, relatively few have shown how other factors might influence the results, either positively or negatively. This is why so many studies listed on PubMed, our national medical database, show contradictory results.
One of the truly helpful studies that include the effects of other factors was published in 2007 in the American Journal of Clinical Nutrition. It showed that omega-3 fatty acids (i.e., fish oil) do, indeed, provide positive results for decreasing fat mass and increasing lean mass, whereas omega-6 fatty acids (i.e., sunflower oil) do just the opposite.
Additionally, this study looked at the effects of exercise in combination with fish oil. Moderate exercise 3 days per week, such as walking for 45 minutes at three-quarters of the age-predicted maximal heart rate, is all it take for boosting the benefits of fish oil. In contrast, such benefits are insignificant without exercise.
In sum, piercing through all the seemingly contradictory conclusions from different studies on the effects of fish oil on weight loss, we can take away four consistent health lessons:
1) The benefits of fish oil are undermined by an overabundance of vegetable oil in the diet. This result underscores the general recommendation that the average intake of omega-6 to omega-3 fatty acids, which is currently at about 20:1, should be closer to 2:1. Consume more fish oil. Consume less vegetable oil.
2) The benefits of dietary fish oil for fat loss and lean body mass are boosted by even moderate exercise. Such benefits are insignificant in the absence of exercise.
3) The benefits of fish oil can be completely undermined by dietary sugar. Indeed, fructose and its occurrence in so many foods and beverages can be especially harmful against the otherwise beneficial effects of fish oil.
4) The daily amount of fish oil is crucial. It should be at least 1.5 grams, with 2-3 grams being even better. It is also important to take fish oil supplements that have the highest amounts of EPA and DHA, which are the two main omega-3 fatty acids in fish oil.
A multitude of studies have examined the potential effects of fish oil weight loss. Unfortunately, relatively few have shown how other factors might influence the results, either positively or negatively. This is why so many studies listed on PubMed, our national medical database, show contradictory results.
One of the truly helpful studies that include the effects of other factors was published in 2007 in the American Journal of Clinical Nutrition. It showed that omega-3 fatty acids (i.e., fish oil) do, indeed, provide positive results for decreasing fat mass and increasing lean mass, whereas omega-6 fatty acids (i.e., sunflower oil) do just the opposite.
Additionally, this study looked at the effects of exercise in combination with fish oil. Moderate exercise 3 days per week, such as walking for 45 minutes at three-quarters of the age-predicted maximal heart rate, is all it take for boosting the benefits of fish oil. In contrast, such benefits are insignificant without exercise.
In sum, piercing through all the seemingly contradictory conclusions from different studies on the effects of fish oil on weight loss, we can take away four consistent health lessons:
1) The benefits of fish oil are undermined by an overabundance of vegetable oil in the diet. This result underscores the general recommendation that the average intake of omega-6 to omega-3 fatty acids, which is currently at about 20:1, should be closer to 2:1. Consume more fish oil. Consume less vegetable oil.
2) The benefits of dietary fish oil for fat loss and lean body mass are boosted by even moderate exercise. Such benefits are insignificant in the absence of exercise.
3) The benefits of fish oil can be completely undermined by dietary sugar. Indeed, fructose and its occurrence in so many foods and beverages can be especially harmful against the otherwise beneficial effects of fish oil.
4) The daily amount of fish oil is crucial. It should be at least 1.5 grams, with 2-3 grams being even better. It is also important to take fish oil supplements that have the highest amounts of EPA and DHA, which are the two main omega-3 fatty acids in fish oil.
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