The dietary supplement industry has been bottling fish oil for decades, and its many health benefits make it a popular purchase for the health-conscious. There is good research to support the use of fish oil for lowering triglyceride levels. Lovaza is a 1-gram fish oil supplement approved by the FDA that has been shown to decrease triglycerides by 20 to 50%. Because fish oil effectively lowers fat in the blood, it may be promising for reducing body fat, as well.
EPA and DHA
Fish oil supplements contain the omega-3 fatty acids EPA, eicosapentaenoic acid; and DHA, docosahexaenoic acid. The body does not produce omega-3s, so they must be obtained from the diet or supplements. Omega-3s help alleviate pain and decrease swelling. One study in the Asia Pacific Journal of Medicine found that supplementing with 6 grams of fish oil daily for three months helped to reduce belly fat when combined with regular exercise.
It is important to discuss proper dosages with your doctor before starting a supplement. Dosage recommendations usually range from 1 to 4 grams per day.
Fat-Soluble Vitamins
Certain vitamins may be added to fish oil supplements during processing. These are often the fat-soluble vitamins including vitamin E, vitamin A and vitamin D. While vitamin E and vitamin A have beneficial antioxidant properties, vitamin D is now being studied for numerous health benefits, including weight loss.
Fish Oil and Vitamin D Combined
Vitamin D deficiency is common, especially in those with dark skin or limited daily exposure to sunlight. Some studies suggest that having inadequate vitamin D levels can make losing body fat more difficult. Look for fish oil supplements with 800 IUs of vitamin D to help meet the daily recommended intake. Fatty fish, like salmon, can help you obtain both vitamin D and omega-3s from food. A 1 gram fish oil supplement provides an equivalent amount of fatty acids to 3.5 ounces of fish.
Weight Loss Fundamentals
The key to toning and trimming the midsection really comes down to weight loss. By reducing overall body fat, you will likely lose inches around your waist. Decreasing waist circumference is an important way to also decrease your risk for heart disease. Visceral fat surrounds vital organs and is more harmful to your health compared to fat located in other areas of the body, like the hips. Healthy eating and exercise are the best defense against belly fat. When combined with fish oil from food or supplements, you will decrease inflammation while providing your body with essential omega-3s for heart health.
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