Docosahexaenoic acid, or DHA, is an essential omega-3 fatty acid that is found in a variety of seafood products, such as salmon, mackerel, sardine and albacore tuna. Since mercury contamination is a pressing concern for many individuals, especially pregnant and nursing women, omega-3 supplements are available. Consumption of DHA fish oil supplements is especially prevalent among individuals wanting to lose weight as research has linked DHA fish oil to weight loss. Consult with your medical adviser before relying on DHA fish oil as a weight loss aid.
Weight Loss
A 2001 study published in the May 2002 edition of "Obesity Research" discovered that rats fed fish oil gained less weight than rats fed soybean oil. Furthermore, a 2004 study published in "Lipids" confirms the link between weight loss and fish oil as rats with an omega-3 rich diet exhibited reduced levels of fat and leptin. Leptin is a hormone which regulates the appetite and is generally lower in individuals with low body fat content. The 2004 study in "Lipids" concludes that DHA fat oil reduces the accumulation of body fat by restricting the hypertrophy and hyperplasia of fat cells. "Mosby's Medical Dictionary" explains that hypertrophy and hyperplasia refers to an enlargement of cells and an increase in cell production, respectively.
Additional Benefits
While studies confirm that DHA fish oil positively influences fat reduction on a cellular level, regular consumption of omega-3 fatty acids have additional health benefits. The University of Maryland Medical Center reports clinical evidence that links omega-3 to reducing the risk of heart disease. But omega-3 fatty acids may also help with cholesterol, high blood pressure, diabetes, rheumatoid arthritis, osteoporosis, mental disorders, inflammation and certain cancers.
Recommended Dosage
The International Society for the Study of Fatty Acids and Lipids, or ISSFAL, reports in the American Pregnancy Association that children ages 15 and up and adults require a daily minimum intake of 220 mg of DHA. That amount increases to 300 mg for women who are pregnant or nursing. Infants under the age of 1 1/2 require a daily intake of 32 mg of EPA plus DHA per pound of body weight. Children between the ages of 1 1/2 to 15 require 15 mg of EPA plus DHA per pound of body weight. To effectively reduce body fat, MedlinePlus recommends a daily intake of 3.65 g of a fish oil supplement containing 0.60 g of DHA as well as 0.66 g of EPA per gram.
Considerations
The National Center for Complementary and Alternative Medicine reports that low to moderate amounts of omega-3 fatty acids is regarded by the U.S. Food and Drug Administration as generally safe for most adults. However, NCCAM cautions that fish oil supplements may have side effects, such as diarrhea, heartburn, indigestion and abdominal bloating. Furthermore, in high doses, fish oil may interact with blood thinning medications. Consult with your medical provider before using fish oil as a weight loss supplement.
References
- National Center for Complementary and Alternative Medicine: Omega-3 Supplements
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "Obesity"; Effects of Dietary Fatty Acids and Exercise on Body-Weight Regulation and Metabolism in Rats; Michael Pellizzon, et al.; May 2002
- MedlinePlus: Fish Oil
- "Lipids"; Omega-3 PUFA of Marine Origin Limit Diet-Induced Obesity in Mice by Reducing Cellularity of Adipose Tissue; Jana Ruzickova, et al.; 2004
- American Pregnancy Association: Omega-3 Fish Oil and Pregnancy
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