Omega-3 fatty acids are essential fatty acids that play a role in numerous functions in the body, including brain function and cell membrane support. The two main omega-3 fatty acids are docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Research indicates that these omega-3 fatty acids might help to enhance fat loss.
Satiety
Omega-3 fatty acids might increase satiety, which decreases calorie intake and enhances weight loss. Researchers from the University of Navarra in Spain studied the impact of omega-3 fatty acids on satiety in overweight and obese men and women. Participants consumed a calorie reduced diet low or high in omega-3 fatty acids for eight weeks. In the last two weeks of treatment, participants' satiety was measured after a test dinner. Scientists reported in the November 2008 issue of the journal "Appetite," that subjects in the high omega-3 group had greater satiety and fullness after the test dinner compared to subjects in the low omega-3 group.
Fat Loss
In research published in the May 2007 issue of the "American Journal of Clinical Nutrition," University of South Australia scientists explored the effects of fish oil, which is rich in omega-3s, on body composition, or fat to muscle ratio in the body, in overweight men and women. They discovered that subjects performing exercise three days a week for 45 minutes per day and consuming 6 g of fish oil for 12 weeks experienced greater reductions in body fat compared to those performing the same exercise routine with sunflower oil.
No Effect on Weight Loss
In a similar study published in the February 2011 issue of the "American Journal of Clinical Nutrition," researchers from the Cooper Institute in Texas investigated the impact of omega-3 fatty acid supplementation with exercise on weight loss in overweight and obese adults. Participants were randomly assigned to receive 5 g of omega-3 fatty acids or a placebo while performing exercise. Scientists found no significant differences in weight loss between the two groups.
Side Effects and Interactions
Omega-3s may increase the risk for bleeding and suppress the immune system. In addition, omega-3s might interact with certain medications, especially blood thinning medications, according to the Linus Pauling Institute at Oregon State University. Therefore, consult your health care provider before taking any omega-3 supplements, especially if you are pregnant or taking medications.
References
- "Appetite"; A Diet Rich in Long Chain Omega 3 Fatty Acids Modulates Satiety in Overweight and Obese Volunteers During Weight Loss; D. Parra et al.; November 2008
- "American Journal of Clinical Nutrition"; Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors; Alison Hill et al.; May 2007
- "American Journal of Clinical Nutrition"; Effects of Omega-3 Supplementation in Combination with Diet and Exercise on Weight Loss and Body Composition; L.F. DeFina et al.; February 2011
- Linus Pauling Institute: Omega-3 Fatty Acids
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