The Truth About Fish Oil & Fat Loss

Fish oil contains the omega-3 fatty acids docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. These omega-3 fatty acids have been associated with a plethora of health benefits, including reducing inflammation and improving heart health. Research suggests that fish oil has another benefit: increasing fat loss.

Mechanisms of Fat Loss

Fish oil induces fat loss through several mechanisms. First, it enhances the production of leptin, an appetite hormone that reduces hunger and increases the metabolic rate, according to research published in the April 2005 issue of the "American Journal of Physiology-Regulatory, Integrative and Comparative Physiology." Second, it increases insulin sensitivity, which results in the body releasing less insulin in order to store carbs as muscle glycogen. Less insulin in the blood increases fat burning. Finally, it increases fat-free muscle mass. Increasing muscle mass boosts the metabolism, since the body burns calories to hold onto muscle.

Decreases Body Fat

Researchers from Gettysburg College studied the impact of fish oil consumption on metabolism and body composition in healthy adults. Participants consumed 4 g of fish oil or safflower oil for six weeks. At the end of the study, researchers found that subjects taking fish oil experienced greater reductions in body fat and gains in lean mass than those administered safflower oil, according to research reported in the October 2010 issue of the "Journal of the International Society of Sports Nutrition."

Fish Oil and Exercise

Fish oil combined with regular aerobic exercise enhances fat loss, according to research reported in the May 2007 issue of the "American Journal of Clinical Nutrition." Scientists found that participants taking 6 g of fish oil and engaging in aerobic exercise for 12 weeks had greater fat loss than subjects consuming 6 g of safflower oil with aerobic exercise.

Dosage

Although study participants used between 4 and 6 g of fish oil per day, talk with your doctor to find a proper dosage for you. Keep in mind that in the second study, fish oil was combined with exercise to increase fat loss. Also talk with your doctor if you plan to start a new exercise regimen.

Side Effects and Interactions

Fish oil consumption can cause side effects such as bloating, gas and diarrhea, according to the University of Maryland Medical Center. If you are experiencing any of these symptoms, lower fish oil dosage or stop use if problems persist. Furthermore, omega-3 fatty acids found in fish oil can act as blood thinners and should not be combined with other blood thinners such as aspirin and warfarin.