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Last Updated on February 23, 2021

How Fish Oil Supplements Can Help You Lose Weight

How Fish Oil Supplements Can Help You Lose Weight

Do you want to lose weight? If so, doing something as simple as taking a fish oil supplement can help you lose a few extra pounds each month. Unlike most weight loss supplements that usually contain caffeine and other stimulants, it doesn’t make you feel jittery and nervous. Your energy levels will never come crashing down a couple hours after taking it either.

Unlike weight loss supplements your overall health will benefit from fish oil. In addition to helping you lose weight, taking fish oil every day can help your brain, heart, and joints health. No weight loss supplement on the market can make these claims.

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In this article I list and explain 4 different ways fish oil supplements can help you lose weight. After reading them you will see how this inexpensive and popular product can give your weight loss program — and overall health — a boost.

  1. Fish Oil Enables You Lose Fat and Build Muscle. Simply popping a couple of fish oil capsules daily can help you lose fat and build muscle. All you need to do is take enough every day. The study I review below reveals just how much. In this study, subjects took about 2 grams of Omega 3 fatty acids (EPA and DHA) every day for 6 weeks. At the end of the study they lost more than 2 lbs. of body fat. The subjects also gained about 1 pound. What’s really cool about this is that they didn’t exercise, change their diet, or do anything else to lose weight. All it took was taking a couple of high dose fish oil capsules every day.
  2. Fish Oil Supplements Decrease Your Appetite. If you want to stay full longer between meals, popping a couple of fish oil capsules after you eat may help. In one study, women who did this stayed full longer after their meal and ate less overall. Over time, this will help you lose weight without feeling hungry and suffering with the hunger pangs that occur when we diet. The most likely reason fish oil helps you stay full is that it is able to regulate the release of a chemical called serotonin. Serotonin helps to regulate your appetite and mood. This effect is also what gives fish oil its antidepressant benefits.
  3. Fish Oil Makes Your Diet and Weight Loss Workout Program More Effective. Taking a fish oil supplement can make your diet and exercise program more effective too. In one study, subjects taking fish oil lost more weight than those taking a placebo supplement. Both groups followed a diet that had them eating less and also had them working out several times a week.
  4. Fish Oil Helps Minimizes Fat Storage. One study shows that fish oil supplements can minimize the risk that the food you eat is stored as fat. This is because it increases something called insulin sensitivity. Keeping the cells of your body sensitive to insulin is key to losing weight and staying healthy. The reason it’s so important is that the more sensitive your cells are to insulin, the less likely it is that the food you eat will be stored as fat.

What to Look for When Buying Fish Oil

When you’re shopping for a fish oil supplement, make sure you buy one that’s guaranteed to be free of impurities and potentially harmful substances like heavy metals and pesticides. The supplement you choose should also state on its label that it is concentrated. This means you’ll get the most possible Omega 3 fatty acids per serving. A good product will contain at least 750 mg of the EPA and DHA, the Omega 3s that give fish oil its benefits per capsule.

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What to Expect When You Take Fish Oil

Research shows that taking 2-3 grams of fish oil daily can help you lose about 2 pounds a month. While this isn’t a lot, it adds up over time. It also doesn’t require any extra effort and costs very little. Following a diet that eliminates processed foods and simple sugars and performing a proven and effective weight loss workout 3-5 days a week will enable you to lose weight even faster.

Determining Your Daily Fish Oil Dose

Figuring out how much fish oil is in every capsule you take is easy. All you need to do is look at the Supplement Facts label on the product’s bottle. In this panel look for the amounts of DHA and EPA in every serving.

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I like to think of taking fish oil for weight loss as a bonus. You lose a few extra pounds you wouldn’t have otherwise, and get lots of other health related benefits too. Given that there are no side effects and minimal risk for a healthy person to take fish oil, it’s definitely a winning proposition.

References

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  1. Hill AM, Buckley JD, Murphy KJ, Howe PR. Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr. 2007 May;85(5):1267-74.
  2. Noreen E, Sass M, Crowe M, Pabon V, Brandauer J. Averill L. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition 2010, 7:31.
  3. Parra D, Ramel A, Bandarra N, Kiely M, Martínez JA, Thorsdottir I. A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. Appetite. 2008 Nov;51(3):676-80.
  4. Ramel A, Martinéz A, Kiely M, Morais G, Bandarra NM, Thorsdottir I. Beneficial effects of long-chain n-3 fatty acids included in an energy-restricted diet on insulin resistance in overweight and obese European young adults. Diabetologia. 2008 Jul;51(7):1261-8.
  5. Thorsdottir I, Tomasson H, Gunnarsdottir I, Gisladottir E, Kiely M, Parra MD, Bandarra NM, Schaafsma G, Martinéz JA. Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content. Int J Obes (Lond). 2007 Oct;31(10):1560-6.

Featured photo credit: Anshu A via unsplash.com

More by this author

Curt Pedersen

Curt is the founder of Stayfitcentral.com, a blog that helps you build the body you deserve.

Intermittent Fasting Weight Loss for Beginners (A How-to Guide) How Fish Oil Supplements Can Help You Lose Weight How to Build Muscle Fast: 5 Fitness and Nutrition Hacks 3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks Hack Your Weight Loss Workout – Lose Weight In 15 Minutes a Day

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Last Updated on March 18, 2021

11 Benefits of Fish Oil That You Might Not Know About

11 Benefits of Fish Oil That You Might Not Know About

The benefits of fish oil seem to be at the forefront of many conversations around our health and well-being. During your research about its health benefits, you might have already stumbled about its effects on digestion, but did your research tell you about the other benefits of fish oil, such as its contribution to the improvement of your memory, weight, and heart, as well?

Today, we’ll discuss some of the many benefits of fish oil, and you can decide if it should be part of your daily diet.

What Is Fish Oil?

Simply put, fish oil refers to the fatty acids present in the fish that we consume. Years ago, fish oil could only be obtained from ingesting the flesh of the fish directly, but because of advancements in technology, fish oil supplements are widely available in supermarkets and health food stores. Now, more and more people are taking it with their meals.

The most widely discussed component of fish oil is the omega-3 fatty acids. Many of the benefits come directly from these, making them an incredibly valuable factor in all fish oil supplements. As you will see, most of the benefits discussed below come directly from the presence of omega-3s in fish oil.

If you’re interested in a high-quality fish oil supplement, you can check out this Infuel Omega 3 Fish Oil Supplement.

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1. Reduced Risk of Cardiovascular Problems

If you need to control high blood pressure and lower high triglyceride levels in your body, fish oil can help. Omega-3s make your vessels more elastic and relaxed—this means that your blood can pass through them more easily. Several studies have found this to be true[1], making this one of the best benefits of fish oil.

2. Protects Your Skin

Fish oil reduces acne, protects you from sunburn and even reduces skin flaking. One study found that both omega-6s and omega-3s “are showing promise as safe adjunctive treatments for many skin disorders”[2] These benefits likely come from the anti-inflammatory properties of fish oil.

3. Reduces Symptoms of Arthritis

The benefits of fish oil works in a two-pronged approach: it is known to reduce cellular inflammation, and to protect your joints from pain by inhibiting pain-causing chemicals in your body.

One study found that “Supplementation with omega-3 PUFAs [polyunsaturated fatty acids] for 3-4 months reduces patient reported joint pain intensity, minutes of morning stiffness, number of painful and/or tender joints, and NSAID consumption”[3].

4. Slows Signs of Aging

Telomeres are the extreme ends of chromosomal DNA. Basically, to look younger, you need longer telomeres. One study found that patients with lower levels of omega-3s in their blood experienced quicker shortening of their telomeres[4].

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This not only affects the physical aging process, but other signs of aging, such as heart disease and cell degradation.

5. Prevents Depression

You might be shocked to know that among the benefits of fish oil, this one is actually the least known. Omega-3s contain two fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These have presented the most promising evidence in support of fish oil as a treatment for depression and other mood disorders[5].

EPA seems to be the more effective of the two, but DHA has also been found to be potentially effective in lowering risk of suicide.

6. Helps Reduce Abdominal Fat

While no evidence has been found to support fish oil as a weight loss aid, one research review discovered that “waist circumference was significantly reduced in those with fish oil supplementation combined with life modification intervention”[6].

This means that it’s likely that fish oil helps eliminate abdominal fat when combined with healthy lifestyle changes. If you’re looking to lose some inches off your waist, eat healthier, exercise, and add in a fish oil supplement each day.

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7. Improves Memory

One notable 5-year study found that “Consumption of seafood was associated with slower decline in semantic memory and perceptual speed” in 915 participants[7].

While it’s impossible to stop memory loss altogether, fish oil can help slow it down over time.

8. Reduces Risk of Breast Cancer

Among the benefits of fish oil, this one is the most controversial. That said, many research studies have shown that intake of fish oil can reduce the risk of developing breast cancer by up to 14%[8].

Combined with a healthy diet and regular exercise, the risk of cancer can be reduced significantly.

9. Preserves Muscle Mass

In an interesting study done on cancer patients who underwent chemotherapy[9], fish oil helped preserve weight and muscle mass, suggesting that it can combat cancer-related malnutrition. It’s unclear whether fish oil can preserve muscle mass for the general population, but these findings are incredibly encouraging.

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10. Reduces Health Effects of Pollution

Omega-3 fatty acids can help shield you from the damaging cardiac effects that you will experience when exposed to air pollution, especially ultrafine particulate matter. This is one of the most useful benefits of fish oil, as we will all be exposed to air pollution at some point in our lives.

One study on 29 healthy adults concluded that “omega-3 fatty acid supplements offer protection against the adverse cardiac and lipid effects associated with air pollution exposure”[10].

11. Helps Maintain Bone Density

NASA scientists have discovered that NFκB, a specific type of omega-3 fatty acid, can “inhibit the activation of factors that lead to bone breakdown” in patients with osteoporosis[11]. The same was true for those experiencing weightlessness in space, though you’re unlikely to find yourself in the same position anytime soon.

Final Thoughts

Which of these benefits of fish oil is most relevant to you? Whether you’re aiming to reduce symptoms of depression, lower your risk of cancer, or protect your skin, eating fish or taking fish oil and omega-3 dietary supplements can help as part of a healthy lifestyle.

More on the Benefits of Fish Oil

Featured photo credit: Caroline Attwood via unsplash.com

Reference

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