Omega 3 Fish Oil & Weight Loss

A Mediterranean diet rich in omega-3 fatty acids is associated with decreased risk of obesity, according to a 2006 study published by Michelle A. Mendez and colleagues in the "Journal of Nutrition." Omega-3 fatty acids include docosahexaenoic acid, or DHA; eicosapentaenoic acid, or EPA; and alpha-linolenic acid, or ALA. They are essential fatty acids because the body can't make them; you must get them from your diet.

Identification

Omega-3 fatty acids are also known as polyunsaturated fatty acids. They might lower risk of chronic diseases such as heart disease, cancer and arthritis. Omega-3 fatty acids are important to reduce inflammation and for cognitive function and performance. Symptoms of deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression and poor circulation, according to the University of Maryland Medical Center.

Mediterranean Diet

The Meditarranean diet emphasizes fruits, vegetables, fish and whole grains. Adherence to a Mediterranean diet is associated with significantly lower likelihood of becoming obese among overweight people, according to the 2006 Mendez study. The study did not look at use of supplements but considered dietary intake of omega-3 fatty acids.

DHA and EPA

Dietary intake of DHA and EPA might help reduce accumulation of body fat by limiting both hypertrophy and hyperplasia of fat cells, according to a 2004 study published by Jana Ruzickova and colleagues in "Lipids." Hypertrophy is an enlargement of part of the body due to increased cell size. Hyperplasia is increased cell production

Sources

ALA is found in walnuts and some vegetable oils such as soybean, canola and flaxseed. It's also present in some green vegetables, including Brussels sprouts, kale, spinach and salad greens. EPA and DHA are found in fatty fish, such as salmon, tuna and halibut. The body partially converts ALA to EPA and DHA.

Recommendations

You can get all the omega-3 fatty acids you need from dietary sources. The American Heart Association advises eating fish twice a week. Eat fish baked or grilled, not fried. Talk to your doctor about supplements if you have coronary heart disease, which increases your need for omega-3 fatty acids. Don't take more than 3g of supplements unless a doctor directs you otherwise.