Numerous health benefits are associated with omega-3 fatty acids. In addition to these, some studies have shown a positive relationship with omega-3 and weight loss in overweight and obese people. In addition to a good diet and exercise regime, omega-3 can help lower body fat by increasing glucose absorption. More studies should be tested before complete efficacy can be established, however. Talk to your doctor before starting omega-3 for weight loss for proper dosages and possible drug interactions.
Forms
Omega-3 fatty acids are polyunsaturated fats and are essential because the body cannot produce them. They need to be taken in through diet. Omega-3s come from numerous sources. From fish, it is in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). From plants, nuts and oils it is alpha linolenic acid (ALA). It acts as a blood thinner, which is why it has so many benefits for the heart.
Benefits
The most common use of omega-3 is as an aid in heart disease prevention. It helps lower triglycerides, bad LDL cholesterol and blood pressure and helps raise good HDL cholesterol. Omega-3 helps reduce inflammation, which causes arthritis and contributes to atherosclerosis, or hardening of the arteries. According to the University of Maryland Medical Center, omega-3 is highly concentrated in the brain, so high amounts can improve cognitive function. There have positive results with omega-3 and weight loss.
Weight Loss
The National Institute of Health states that a combination of 260mg of DHA combined with 60 mg of EPA can significantly decrease body fat when combined with exercise. Results are more common in those who are already overweight. In a study presented at the International Society for the Study of Fatty Acids and Lipids conference, researches split participants into groups taking vegetable oil with and without exercise, and groups taking 200 mg of DHA and EPA with and without exercise. The group taking DHA and EPA combined with exercise experienced significant weight loss results, while other groups did not.
Sources
Omega-3 is commonly found in supplement capsules as EPA, DHA, ALA and fish oil. It can be obtained in the diet from fish such as wild salmon, mackerel and halibut. The American Heart Association recommends eating fish twice per week for recommended omega-3 intake. Flaxseeds and flaxseed oil has good amounts of ALA. Olive oil is highly concentrated in omega-3. Other foods that contain small amounts of omega-3 are whole grains, fruits and vegetables, garlic and moderate red wine consumption.
Side Effects
The NIH recommends taking no more than 300 mg daily unless recommended by a physician. Omega-3 already thins blood and prevents clotting, but higher dosages can cause bleeding and possibly contain high levels of mercury, which can cause adverse health effects. Other possible effects from fish oil are gas, bloating, bad breath and diarrhea.
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