You can lose weight with the right weight loss programs. Omega-3 fatty acids found in fish oil have been proposed to help accelerate your weight loss when used as part of a healthy diet and exercise plan. Effects of fish oil on weight loss programs have been widely studied in both animals and humans. However, results of these studies vary.
Background
Some animal studies show that omega-3 fatty acids help with weight loss, while human studies show mixed results, states Reuters Health. Examples of omega-3 fatty acids include DHA, EPA and ALA. Omega-3s are present in certain types of fatty fish such as salmon, herring, trout and tuna. Other sources of omega-3s include canola oil, flaxseed oil and soybeans. Fish oil supplements containing omega-3s are commonly used for lowering blood triglyceride levels and reducing heart disease risks. The use of fish oil supplements for weight loss is controversial.
Yes
Some human studies show that fish consumption improves weight loss in people who are overweight, according to Medline Plus. Medline Plus also notes that some research shows that taking 6 g of fish oil supplements containing 260 mg of DHA and 60 mg of EPA per gram each day has helped decrease body fat in people who exercise.
No
Although some studies support the use of fish oil to help accelerate weight loss, other studies do not support this theory. A study conducted by DeFina et al. in a 2010 edition of the "American Journal of Clinical Nutrition" studied effects of fish oil supplementation on weight loss. Subjects following a diet and exercise program were given daily doses of five omega-3 capsules containing 3 g of EPA and DHA, or placebo capsules. Subjects were observed over a period of six months. Both groups of subjects lost weight. Results of this study showed that fish oil supplementation did not increase weight loss in subjects given fish oil supplements compared with the control arm.
Concerns
Although fish oil supplements are widely used and may be recommended for certain health conditions, high doses of fish oils may come with some risks to your health. According to Medline Plus, taking more than 3 g of fish oil per day may reduce the blood's ability to clot, increasing your risk for bleeding; cause unpleasant side effects such as nausea, heartburn and bad breath; may be contaminated with mercury if consumed from eating certain types of fish and may increase your bad cholesterol levels. However, the same source notes that fish oil supplements are likely safe for most people when taken in doses of 3 g or less per day.
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