Omega-3 Dosage To Lose Weight

Omega-3 fatty acids in the form of fish-oil supplements might be effective for weight loss, according to the National Institutes of Health, or NIH. Consuming omega-3 fatty acids may result in more weight loss than dieting alone, reports a 2007 study of young adults published by I. Thorsdottir and colleagues in the "International Journal of Obesity" in 2007. Harvard School of Public Health recommends an omega-3 supplement of 500 mg per day.

Identification

Omega-3 fatty acids are polyunsaturated fatty acids that consist of eicosapentaenoic acid, or EPA, docosahexaenoic acid, or DHA and alpha-linolenic acid, or ALA. They play an important role in controlling blood clotting and building cell membranes in the brain, according to Harvard School of Public Health. They may also protect against heart disease and stroke. EPA and DHA are found in fatty fish. ALA is found in some vegetable oils and green vegetables. They can also be found in supplements.

Weight Loss

In the "International Journal of Obesity" study, the control group received sunflower oil supplements as placebo. The other groups either ate lean fish three times a week, consumed fatty fish three times a week or took fish-oil supplements. Men that took fish oil supplements lost an average of 3 lbs. more than those taking a placebo. Men that consumed either type of fish lost about 2 lbs. more than those in the control group. The diets did not differ in their effect on weight loss in women.

Mechanism

EPA and DHA may prevent your body from accumulating fat by limiting fat cell hypertrophy, or increase in bulk, and hyperplasia, or increased production, according to a 2004 study published by Jana Ruzickova and colleagues in "Lipids." Omega-3 fatty acids may also lead to weight loss by regulating appetite. In rats, a diet high in omega-3 fatty acids reduced levels of leptin, a hormone that regulates appetite, reports a 2000 study published by Hongqin Wang and colleagues in the "American Journal of Physiology, Endocrinology and Metabolism."

Dosage

Dosing for fish-oil supplements should be based on the amount of DHA and EPA, not the amount of fish oil. A typical capsule contains .18 g or 180 mg of EPA and .12 g or 120 mg of DHA, according to the University of Maryland Medical Center. NIH states that some research suggests that 6 g daily of a specific fish oil supplement, providing 260 mg of DHA per gram and 60 mg EPA per gram, significantly decreases body fat when combined with exercise.

Supplements

According to NIH, fish oil supplements are considered likely safe for most people, including pregnant and breast-feeding women, when taken in low doses, or 3 g or less per day. A dosage of more than 3 g per day may keep blood from clotting and can increase the chance of bleeding. High doses may also reduce immune system response and increase LDL, or "bad," cholesterol. Talk to your health care provider before taking supplements because they can interfere with some medications.