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.
In examining one study that compares fish oil vs. sunflower oil, from a 2007 article in the American Journal of Clinical Nutrition, we can see why results can vary. This and other such comparative reports point out the positive effects of omega-3 fatty acids in fish oil as well as the negative effects of omega-6 fatty acids in sunflower oil.
Furthermore, the most important factor for enhancing the benefits of fish oil for weight loss is exercise. Moderate exercise (i.e., walking 3 days per week for 45 minutes at 75 percent of age-predicted maximal heart rate) significantly boosts the positive effects of fish oil. Effects of fish oil for reducing fat mass and building lean mass are inconsequential in the absence of exercise.
The bottom line among all the seemingly contradictory results of studies that entail the effects of fish oil on weight loss can be summarized in four take-home 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 positive effects from consuming fish oil are also negated by dietary sugar. Fructose and its ubiquitous occurrence in foods and beverages in the form of high fructose corn syrup can be particulary powerful in undermining the benefits 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.
In examining one study that compares fish oil vs. sunflower oil, from a 2007 article in the American Journal of Clinical Nutrition, we can see why results can vary. This and other such comparative reports point out the positive effects of omega-3 fatty acids in fish oil as well as the negative effects of omega-6 fatty acids in sunflower oil.
Furthermore, the most important factor for enhancing the benefits of fish oil for weight loss is exercise. Moderate exercise (i.e., walking 3 days per week for 45 minutes at 75 percent of age-predicted maximal heart rate) significantly boosts the positive effects of fish oil. Effects of fish oil for reducing fat mass and building lean mass are inconsequential in the absence of exercise.
The bottom line among all the seemingly contradictory results of studies that entail the effects of fish oil on weight loss can be summarized in four take-home 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 positive effects from consuming fish oil are also negated by dietary sugar. Fructose and its ubiquitous occurrence in foods and beverages in the form of high fructose corn syrup can be particulary powerful in undermining the benefits 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.
